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bone broth

Bone Broth
August 15, 2015

So It’s winter, and we are all starting to get a little sniffly, it’s time to make some old school, nutrient rich bone broth!

This is the one nutrient rich food that anyone can afford to add!

What is Broth?

Broth (or technically, stock) is a mineral rich infusion made by boiling bones of healthy animals with vegetables, herbs and spices. You’ll find a large stock pot of broth/stock simmering in the kitchen of almost every 5-star restaurant for its great culinary uses and unparalleled flavor, but it is also a powerful health tonic that you can easily add to your family’s diet.

Broth is a traditional food that your grandmother likely made often (and if not, your great-grandmother definitely did). Many societies around the world still consume broth regularly as it is a cheap and highly nutrient dense food.

Besides it’s amazing taste and culinary uses, broth is an excellent source of minerals and is known to boost the immune system (chicken soup when you are sick anyone?) and improve digestion. Its high calcium, magnesium, and phosphorus content make it great for bone and tooth health. Bone broth also supports joints, hair, skin, and nails due to its high collagen content. In fact, some even suggest that it helps eliminate cellulite as it supports smooth connective tissue.

It can be made from the bones of beef, lamb, poultry, or fish, and vegetables and spices are often added.

Bone Broth Ingredients

  • 1kg (or more) of bones from a healthy source (preferably grass fed)
  • 2 chicken feet for extra gelatin (optional)
  • 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.

You’ll also need a large stock pot to cook the broth in and a strainer to remove the pieces when it is done.

Directions

Aim for 1kg of bones per 3L of water to make broth. This usually works out to 2-3 full chicken carcasses. If possible I’ll also add 2 chicken feet per 3L of water (completely optional!).

You’ll also need some organic vegetables for flavor. These are actually optional but add extra flavor and nutrition. Typically, I add (per 3L of water and 1kg of bones):

  • 1 onion
  • 2 large carrots (if from an organic source, you can rough chop and don’t need to peel)
  • 2 celery stalks, rough chopped

If you are using raw bones, especially beef bones, it improves flavor to roast them in the oven first. I place them in a roasting pan and roast for 30 minutes

Then, place the bones in a large stock pot (I use a 15L pot). Pour (filtered) water over the bones and add the vinegar. Let sit for 20-30 minutes in the cool water. The acid helps make the nutrients in the bones more available.

Now, bring the broth to a boil. Once it has reached a vigorous boil, reduce to a simmer and simmer until done. These are the times I simmer for:

  • Beef broth/stock: 48 hours
  • Chicken or poultry broth/stock: 24 hours
  • Fish broth: 8 hours

During the first few hours of simmering, you’ll need to remove the impurities that float to the surface. A frothy/foamy layer will form and it can be easily scooped off with a big spoon. Throw this part away. I typically check it every 20 minutes for the first 2 hours to remove this. Grass-fed and healthy animals will produce much less of this than conventional animals.

During the last 30 minutes, add the garlic and parsley, if using.

Remove from heat and let cool slightly. Strain using a fine metal strainer to remove all the bits of bone and vegetable. When cool enough, store in the fridge for up to 5 days, or freeze for later use.

This recipe was brought you by Wellness Mama.

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