In last week’s blog we detailed the health benefits that are attributed to drinking bone broth regularly.
Healing, nutritious bone broth is very easy and cheap to make, but it does take some time because the bones need to be simmered for 12-24 hours. This long cooking process allows the bones to break down and release their minerals, collagen and amino acids.
• 1kg of bones from a healthy source (grass-fed) – this could be from beef, lamb or poultry.
• 1 onion
• 2 carrots
• 2 stalks of celery
• 2 tablespoons Apple Cider Vinegar
• Optional: 1 bunch of parsley, 1 tablespoon or more of sea salt, 1 teaspoon peppercorns, additional herbs or spices to taste. I also add 2 cloves of garlic for the last 30 minutes of cooking.
Aim for 1kg of bones per 4L of water to make broth.
Place the bones in a large stock pot and pour water over the bones and add the vinegar. Let this sit for 20-30 minutes in the cool water. The acid helps make the nutrients in the bones more available.
Roughly chop and add the vegetables (except the parsley and garlic) to the pot. Add salt, pepper, spices, or herbs, if using.
Now, bring the broth to a boil. Once it has reached a vigorous boil, reduce to a simmer and simmer for 12-24 hours.
During the first few hours of simmering, you’ll need to remove the frothy/foamy layer that forms on the top. This can be easily scooped off with a big spoon. Check the broth often for the first 2 hours to remove this layer will form. Grass-fed and healthy animals will produce much less of this than conventional animals.
During the last 30 minutes of simmering the broth you can add the garlic and parsley.
Remove from heat and let it cool slightly. Strain using a fine metal strainer to remove all the bits of bone and vegetables. When it is cool enough, store it in a litre size glass jar in the fridge for up to 5 days. You can freeze the rest in portions for later use.
You can use this broth to make soups or you can drink 1-2 cups of plain broth per day.