Bone broth is so ‘in’ right now as a health elixir, which is surely no surprise to anybody’s grandmother, although she may have a laugh at paying $9 for a cup of it at a trendy café. The traditional benefits of a well made broth are not just inter-generational myth. Bone broth is rich in minerals that support your immunity, and it can be an additional source of joint and skin nourishing collagen and hyaluronic acid for those of you already consuming the high levels in our supplements.
Bone broth starts with… bones! Bones with marrow or cartilage are the best starting material. You can use a leftover chicken carcass, bones from beef, lamb or pork, or buy some soup bones from a butcher. The method is very simple and hardly requires a recipe, but we have put together some indicative amounts to get you started. You don’t need to use your best veges here, scraps, peelings, skins and leftovers work fabulously.
Into a pot or slow cooker put the following, with all veges roughly chopped – no need to peel anything:
- 500g-1kg of bones
- 2 carrots
- 3-4 cloves of garlic
- 1 large onion
- 1 stalk of celery
- Herbs (parsley, rosemary and thyme are good)
- 1-2 tsp salt
- 2 tbsp apple cider vinegar – you won’t taste it, and the vinegar is what pulls the minerals out of the bones
- Optional: fresh or powdered ginger – this really makes the brew feel ‘medicinal’
- Other optional ingredients: carrot and celery tops, potatoes and eggshells for extra calcium.
Cover with water and cook slowly. With the crockpot on low you can let it cook for 24-48 hours, and on the stovetop, just a very slow simmer, for at least four hours, with the lid on so it does not evaporate. The longer it cooks, the more nutrition will be in there.
Allow to cool a little and strain the broth through a fine sieve or cheesecloth. If it becomes a jelly when it cools, you can congratulate yourself on a broth that’s packed with collagen. It doesn’t always gel, and that’s also ok.
The broth can be consumed as a beverage, or used like a stock to flavor soups or cook your grains in. It can also be frozen in an ice cube tray and stored in the freezer to keep you going all winter. Enjoy!