Tuesday, February 18

Homemade Bone Broth

Bone broth is a great way to build-up your immune system, especially during flu and cold season. A great source of not only calcium, the broth contains other minerals that are difficult to obtain elsewhere in the diet, such as magnesium, phosphorus, silicon, sulphur and trace minerals. (Read more about the benefits in "Broth is Beautiful" and "The Superfood Drink That Will Keep You Going" articles)

Homemade bone broth is easy to make using the carcass of a chicken or turkey, or by saving the bones in meats you buy, and adding to it in a crock pot or dutch oven with some spices and veggies. 

As you'd suspect, the quality of the animal the bones come from is important. The best options for making bone broth are pasture-raised chickens, pork or turkeys, grass-fed beef, and wild-caught fish. This is because conventionally raised animals and fish may contain higher amounts of lead or other harmful toxins in their bones. Read Chris Kresser's article on "Bone broth and lead toxicity" to learn more. 

Makes: 6-10 cups
Cook time: 12 to 18 hours
Tools: Crock pot or dutch oven

Before cooking.
2 lbs of animal bones
1 medium onion, chopped
2 medium carrots, chopped
2 medium celery sticks, chopped
4 garlic cloves, pealed and smashed
1/4 c apple cider vinegar (this helps draw out the minerals from the bones)
1 tsp sage
1 tbs oregano
1 tbs thyme
1 tbs basil
2 bay leaves
1 tsp sea salt
6-10 cups water (enough to cover the ingredients in the pot)

After cooking.
1. Place all ingredients in a crock pot or dutch oven: bones, onion, celery, carrots, garlic, apple cider vinegar, spices, water. (You don't have to make it with all the spices if you're looking for a simpler broth - bones, garlic, vinegar, salt and water will work fine as well).
2. Cook on low heat for 12 to 18 hours, or if you're cooking in a dutch oven at 190 degrees for 12 to 18 hours.
3. Remove the broth mixture from heat and filter through a mesh strainer, colander or something similar. Throw away the bones and remaining contents. 
4. Use to make soups and other recipes, or drink by itself. The broth can be stored in the refrigerator for a week and will form a beautiful gelatin. (This is due to the presence of gelatin in the broth, so don't be alarmed when the broth congeals after cooling). If you're not going to use all of the broth within a week you can also store in the freezer for later use.
5. Enjoy!

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