THE WONDERS OF BONE BROTH
I cannot say enough about the wonders of bone broth. It is comforting, delicious, nutritious and so much more.
For years bone broth has been used for the following conditions: arthritis, inflammatory bowel disease, cancer, weakened immune systems, calcium deficiency, food allergies, leaky gut syndrome, dairy maldigestion, colic, bean maldigestion, meat maldigestion, grain maldigestion, anemia, and malnutrition.
Bone broth is typically made from bones, meat, connective tissue and water. Thinking about the ingredients is probably not so appetizing, but if you can get past it, you will be left with a simmering pot of goodness.
I consider bone broth a supplement. Bone broth provides an easy and inexpensive way of getting nutrients into the body effectively. The broth is rich in minerals and amino acids. Bone broth can provide calcium, magnesium, phosphorus, potassium, sulphur, and other trace minerals. Fish broth provides iodine. Minerals can be difficult to digest, but when bones are cooked in water with an acid (lemon or vinegar), extracted minerals become an easily absorbed mineral supplement that is healing to the intestinal tract.
Another important element in broth is the collagen. Collagen is broken down during the cooking process to make gelatin. Gelatin is great for the digestive system (calming and healing the gut lining) and the immune system. Gelatin also can help in the digestion of milk, beans, meats and grains.
There are many different types of bone broth. Chicken, beef, fish and turkey are the most common. The bones are simmered in water (crock pot cooking at it’s finest) for a 1 to 2 days to release the nutrients. Then it is strained, cooled and the fat can be skimmed off. If stored in the fridge, it can be used for 5 days. It can be frozen for a couple of months.
I like to simmer my broth in a crock pot with fresh ginger root and turmeric. They add a great flavor and extra health benefits. Ginger is good for the digestive tract, pain reduction, inflammation and cold/flu prevention. Turmeric acts as an anti-bacterial agent, liver detoxifier and has anti-inflammatory properties.
Bone Broth (Leah's Version)
4 quarts of filtered water
1 whole organic/free range chicken (remember you can use any type of protein)
1 garlic clove (more/less to taste)
2 Tbsp organic apple cider vinegar (or lemon juice)
1Tsp unrefined sea salt (more/less to taste )
1 bay leaf
1 small onion
Fresh ginger (peeled)
Fresh turmeric (1teaspoon dry powder can be replaced for fresh)
3 stalks organic celery
- Bake the chicken on 325 for 2 hours.
- Once the chicken has cooled off, remove the meat and use as you like.
- Place the left over bones and water into a crock pot and set the heat to HIGH.
- Bring the stock to a boil, then reduce the heat setting to the LOWEST setting.
- Add apple cider vinegar, garlic, onion, turmeric, ginger, bay leaf and celery.
- Allow the stock to cook for a minimim of 12 hours. I like to cook it for at least 24 hours. The longer it cooks the better!
- Turn off the crockpot and allow the stock to cool.
- Strain the stock through a fine mesh metal strainer and discard what you skim off.
- If you want to make chicken vegetable soup add your favorite vegetables. Continue cooking until vegetables are the consistency you like.
11. You can also freeze the bone broth in ice cube trays. Use the cubes anytime you want to add extra flavor to rice, quinoa, etc.
You can use the stock as the base for soups, stews and in any recipe that calls for it!
The following recipes are from Sally Fallon Morell at http://www.westonaprice.org/food-features/broth-is-beautiful:
1 whole free-range chicken or 2 to 3 pounds of bony chicken parts, such as necks, backs, breastbones and wings*
gizzards from one chicken (optional)
2-4 chicken feet (optional)
4 quarts cold filtered water
2 tablespoons vinegar
1 large onion, coarsely chopped
2 carrots, peeled and coarsely chopped
3 celery stalks, coarsely chopped
1 bunch parsley
*Note: Farm-raised, free-range chickens give the best results. Many battery-raised chickens will not produce stock that gels.
If you are using a whole chicken, cut off the wings and remove the neck, fat glands and the gizzards from the cavity. Cut chicken parts into several pieces. (If you are using a whole chicken, remove the neck and wings and cut them into several pieces.) Place chicken or chicken pieces in a large stainless steel pot with water, vinegar and all vegetables except parsley. Let stand 30 minutes to 1 hour. Bring to a boil, and remove scum that rises to the top. Reduce heat, cover and simmer for 6 to 8 hours. The longer you cook the stock, the richer and more flavorful it will be. About 10 minutes before finishing the stock, add parsley. This will impart additional mineral ions to the broth.
Remove whole chicken or pieces with a slotted spoon. If you are using a whole chicken, let cool and remove chicken meat from the carcass. Reserve for other uses, such as chicken salads, enchiladas, sandwiches or curries. Strain the stock into a large bowl and reserve in your refrigerator until the fat rises to the top and congeals. Skim off this fat and reserve the stock in covered containers in your refrigerator or freezer.
about 4 pounds beef marrow and knuckle bones
1 calves foot, cut into pieces (optional)
3 pounds meaty rib or neck bones
4 or more quarts cold filtered water
1/2 cup vinegar
3 onions, coarsely chopped
3 carrots, coarsely chopped
3 celery stalks, coarsely chopped
several sprigs of fresh thyme, tied together
1 teaspoon dried green peppercorns, crushed
l bunch parsley
Place the knuckle and marrow bones and optional calves foot in a very large pot with vinegar and cover with water. Let stand for one hour. Meanwhile, place the meaty bones in a roasting pan and brown at 350 degrees in the oven. When well browned, add to the pot along with the vegetables. Pour the fat out of the roasting pan, add cold water to the pan, set over a high flame and bring to a boil, stirring with a wooden spoon to loosen up coagulated juices. Add this liquid to the pot. Add additional water, if necessary, to cover the bones; but the liquid should come no higher than within one inch of the rim of the pot, as the volume expands slightly during cooking. Bring to a boil. A large amount of scum will come to the top, and it is important to remove this with a spoon. After you have skimmed, reduce heat and add the thyme and crushed peppercorns.
Simmer stock for at least 12 and as long as 72 hours. Just before finishing, add the parsley and simmer another 10 minutes. You will now have a pot of rather repulsive-looking brown liquid containing globs of gelatinous and fatty material. It doesn't even smell particularly good. But don't despair. After straining you will have a delicious and nourishing clear broth that forms the basis for many other recipes in this book.
Remove bones with tongs or a slotted spoon. Strain the stock into a large bowl. Let cool in the refrigerator and remove the congealed fat that rises to the top. Transfer to smaller containers and to the freezer for long-term storage.
3 or 4 whole carcasses, including heads, of non-oily fish such as sole, turbot, rockfish or snapper
2 tablespoons butter
2 onions, coarsely chopped
1 carrot, coarsely chopped
several sprigs fresh thyme
several sprigs parsley
1 bay leaf
1/2 cup dry white wine or vermouth
1/4 cup vinegar
about 3 quarts cold filtered water
Ideally, fish stock is made from the bones of sole or turbot. In Europe, you can buy these fish on the bone. The fish monger skins and filets the fish for you, giving you the filets for your evening meal and the bones for making the stock and final sauce. Unfortunately, in America sole arrives at the fish market preboned. But snapper, rock fish and other non-oily fish work equally well; and a good fish merchant will save the carcasses for you if you ask him. As he normally throws these carcasses away, he shouldn't charge you for them. Be sure to take the heads as well as the body—these are especially rich in iodine and fat-soluble vitamins. Classic cooking texts advise against using oily fish such as salmon for making broth, probably because highly unsaturated fish oils become rancid during the long cooking process.
Melt butter in a large stainless steel pot. Add the vegetables and cook very gently, about 1/2 hour, until they are soft. Add wine and bring to a boil. Add the fish carcasses and cover with cold, filtered water. Add vinegar. Bring to a boil and skim off the scum and impurities as they rise to the top. Tie herbs together and add to the pot. Reduce heat, cover and simmer for at least 4 hours or as long as 24 hours. Remove carcasses with tongs or a slotted spoon and strain the liquid into pint-sized storage containers for refrigerator or freezer. Chill well in the refrigerator and remove any congealed fat before transferring to the freezer for long-term storage.
*Sally Fallon Morell is the author of Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats (with Mary G. Enig, PhD), a well-researched, thought-provoking guide to traditional foods with a startling message: Animal fats and cholesterol are not villains but vital factors in the diet, necessary for normal growth, proper function of the brain and nervous system, protection from disease and optimum energy levels.