Bone Broth + Recipe
Bone broth has been on trend lately, and for a good reason, it is rich in many nutrients that support a healthy body. The rich broth contains minerals including potassium, calcium, magnesium and phosphorus which help maintain healthy bone density and tooth enamel, along with a special amino-acid-starch complex glycoaminoglycans. These special compounds are the precursors to collagen and gelatin production in the body which play a part in supporting healthy joints, skin, hair and nails. Amoung these benefits bone broth is also a great supplement in recovery because not only does it support a healthy gut biome but it is also a highly nutritious and bioavailable source of nourishment in times when the body is having difficulties digesting and assimilating.
Culturally many traditional recipes make use of the healthful properties of long stewed bones, and with endless variations there are many ways to enjoy the benefits of bone broth. The most important part about enjoying bone broth however is to find a recipe that you can get behind and enjoy regularly.
If you are going the route of making your own, remember that the longer you stew the bones the more nutrients you can expect to come out of the bones. Sometimes a long stew may produce a broth that is too rich to be palatable. Finding the right recipe and experimenting with your own variations may be necessary before you are sipping regularly.
Here are some recipe ideas for you, and some TCM inspired variations to consider.
Bone Broth Recipe:
Prep time: 10-15 minutes
Cook time: 3 – 24 hours
Makes: 4 – 6 litres
- 2 - 5 pounds bones (chicken/pork/beef - organic preferred ), raw or cooked
- 2 – 3 litres of cold filtered water to cover bones
- 2 tablespoons lemon juice or raw apple cider vinegar
- 1 teaspoon sea salt
- 1 large onion, chopped
- 2 large carrots, chopped
- 2 – 3 celery stalks chopped
Spice to taste by adding the following according to desired use and flavour:
Classic Flavours: garlic (1-2 cloves), bay leaves (1-2 leaves), Peppercorn (8-10 kernels)
Additional blood building / immune building herbs / ingredients: Gu Qi Zi (Goji Berries), Dang Gui (Angelica Sinensus root), Sheng Jiang (Ginger), Huang Qi (Astragalus root), Da Zao (Chinese dates), Shu di Huang (Cooked Rehmannia root).
There are many other flavours and spices to add depending on what you want to accomplish with your broth but remember to not get too excited adding things so you won't over-do it in the flavour department.
- Place bones in a large stockpot and add sea salt, lemon juice (or apple cider vinegar) and cover with water.
- Bring the liquid to a boil over medium high heat and then lower the temperature to maintain a gentle boil. Skim any froth that appears in the first 30 minutes then continue to simmer 5-8 hours, or up to 24 hours.
- Add the remaining vegetables and spices during the last few hours of cooking to maintain their flavour. Add additional water if needed to keep bones submerged.
- Allow the broth to cool and remove the bones and strain the liquid into containers for storage.
- Broth can be refrigerated for up to 5 days or frozen for up to 6 months in freezer safe containers or large ice-cube trays.
Enjoy a cup a day or use liberally in cooking to add flavour and all that bone broth goodness. Happy bone brothing!