How to Make Bone Broth

 

Bone Broth Thickened with Quinoa and Chia Seeds

Bone broth thickened with quinoa and chia seeds

 

Bone broth. It’s not pretty, but it is the very essence is all that is nourishing, supporting and protective of our well being. We all know about how every culture has it’s own version, of chicken soup – basically a bone broth – and why wouldn’t they?! The benefits are immense!

Bone broth has been shown to facilitate digestion by drawing water and digestive juices into the gut to break down food. Anything that supports the role of the gut is supportive for the body as a whole as a large part of the immune system is located in the intestine in the form of bacteria.

It’s rich in collagen and gelatin which have been shown to help rebuild and repair the walls of the gut. And a healthy gut is a healthy person! They also support your joints and could help reduce joint pain. They are great for building healthy hair and nails!

It contains glucosamine and chondroiton and one,  albeit small, study has shown that it could help fight osteoarthritis.

Minerals, such as calcium and phosphorous, are leached from the bones during cooking (a process aided by apple cider vinegar). These are vital for many body functions such as maintaining bone health, aiding metabolism and cell reproduction.

Magnesium, required for vitamin D metabolism and insulin production, is a valuable mineral often lacking in our diets. Bone broth is a great way to increase our intake.

I’ve also added turmeric and ginger to this recipe, which are known for their anti inflammatory properties, and celtic sea salt for extra minerals.

Bone broth is also cheap! My recipe here was basically created from leftovers – or you can buy a bag of (organic or chemical free) bones from the butcher for a few dollars. It’s easy to make and accessible for anyone that has a pot and a cooker.

Try it – your body will thank you!

Ingredients:
Makes approx. 2 litres
Couple of handfuls of frozen veg odds and ends (carrot tops, celery leaves, onion peelings, etc – rather than throwing away veg off cuts I keep these in the freezer so I can use them for stocks and broths), you can also use fresh, say 1 onion, a couple of carrots and a couple of celery sticks – or whatever you have available
Turmeric – 1 inch chopped, or to taste
Ginger – 1 inch chopped, or to taste
I teaspoon apple cider vinegar (ACV) (this draws out minerals from the bone)
Celtic sea salt
Pepper
Woody herbs – whatever you have available (I used a few sprigs of rosemary)

Method:

Put bone into pot. Pour 2 litres of cold water into the pot. Add veg, ACV, ginger, turmeric, salt and pepper. Stir. Bring to a slow simmer. Check every now and then to top up water if necessary. Leave to cook for minimum of 4 hrs, many suggest leaving it on a very low heat for 24 hours for full benefits. When you have finished cooking, turn off the heat. When cooled, drain liquid through a sieve into a bowl. Throw away contents of sieve, refrigerate contents of bowl. Fat will rise to the top, keep this – it’s good for you.

You can use this method with any combination of bones / veg / herbs / spices that you have to make a delicious, nourishing, anti inflammatory stock or broth.

Kirstie