Bone Broth

bone broth

Eat like your great grandma ate. Bone broth is a traditional food that has been around for centuries. Many societies around the world still consume bone broth on a regular basis. This mineral-rich infusion is made by boiling bones of healthy animals with vegetables, herbs and spices and an acid, which helps pulls the vitamins, minerals, and other good stuff out of the bones, turning the water into liquid gold.

Bone broth is a great way to boost the immune system, to shorten illness, and provide a bounty of minerals for optimal healing! It's also wonderful for joint and gut health. Bone marrow carries oxygen to our cells while collagen builds the cells in our brains and bones. It also rebuilds damaged cells in our intestines.

Homemade bone broth can be used as the liquid in making soups, stew, gravies, and sauces. It can also be used to sautee or roast vegetables. Try to aim to get in at least 1 cup per day!

Ingredients

Bone Broth ingredients
  • 2 pounds (or more) of bones from a healthy source {pastured raised, organic is best. Use an organic store-bought at a minimum} * If using beef bones, it improves flavor to roast them in the oven for 30 minutes at 350 degree before use.
  • 2 chicken feet for extra gelatin (optional)
  • 2 tablespoons Apple Cider Vinegar
  • 1 onion, coarsely chopped
  • 2 carrots, coarsely chopped
  • 2 stalks of celery, coarsely chopped
  • Optional: 1 tablespoon or more of sea salt, 1 teaspoon peppercorns, additional herbs or spices to taste. I also add 2 cloves of garlic and 1 bunch of parsley for the last 30 minutes of cooking.

Instructions:

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  1. Place bones in large stockpot. Cover bones with 1 gallon of {filtered} water PER 2 pounds of bones.
  2. Add 1 Tbsp of Apple Cider Vinegar per pound of chicken bones. Let sit for 30 minutes. The acid helps pull nutrients from the bones.
  3. Bring to vigorous boil.
  4. Skim off any foam/froth on top of water.
  5. Lower temperature to medium-low to bring to a simmer. (Simmer= small bubble or two barely break surface every second or two).  Add vegetables. Continue to check for first 2 hours and remove any foam/froth. Grass-fed and healthy animals will produce much less of these impurities than conventional animals.
  6. Let simmer:
    Chicken broth: 16-42 hours
    Beef broth: 48 hours
    Fish stock: 8 hours
  7. During the last 30 minutes, add garlic and parsley.
  8. Remove from heat and let cool slightly.
  9. Strain using a fine metal strainer to remove all the bits of bone and vegetable.
  10. When cool enough, store in a gallon size glass jar in the fridge for up to 5 days, or freeze for later use. I usually freeze right away, using ice cube trays and store in large glass storage container.

If using a crock pot:

  1. Follow steps 1-4 above. Preheat crockpot to medium.
  2. Transfer bones and broth to crockpot. Add vegetables.
  3. Let simmer on low, following steps 6-9 above.

Homemade broth can be used the liquid in making soups, stew, gravies, sauces. It can even drunk straight as a filling breakfast or snack option!

Bone broth is helpful in boosting the immune system (especially important during the fall and winter months) to shorten illness and provide a bounty of minerals for optimal healing! It's also a wonderful addition to a gut healing protocol!

Try to drink at least 1 cup per day!

 

Because of it's healing properties, bountiful health benefits, and also providing quick a nutrient-dense quick snack option/breakfast component, I often recommend bone broth to my RESTART® participants and my one-on-one clients.