Bone Broth: Why It’s So Good and How To Make It
By Cynthia Brace
There’s nothing like curling up with a mug of broth when you’re not feeling well. But you don’t have to wait until a cold comes to get all the benefits from a good bone broth.
Bone broths are nutrient-dense and an excellent way to boost your health.
They are good for your gut, helping with food sensitivities, inflammation and with the growth of good bacteria (probiotics). Bone broths are one of the most beneficial ways to restore gut health.
They can help keep your skin healthy as the broth contains collagen which forms elastin and other compounds that helps your skin looking great.
They support your immune system. If your digestive tract (gut) isn’t functioning properly you don’t function properly.
It boosts detoxification. On a daily basis, we come in contact with a host of environmental toxins, artificial ingredients in food and in personal care products basically a bunch of weird chemicals. While our body does have ways to get rid of toxins, we can get overloaded which taxes our bodies.
Bone broth can help get rid of toxins from your digestive tract, help your liver detoxify and help you use antioxidants.
Bone broths can be made from bones from beef, chicken, bison, lamb, turkey or fish. The key is to have quality ingredients including bones from grass-fed cattle or bison, pastured poultry, or wild-caught fish. You’re going to be drinking the concentrated minerals and goodness from these, so you want to make sure they’re from a good source.
This recipe is my favourite and comes from The Heal Your Gut Cookbook by Hilary Boynton and Mary G. Brackett.
Servings: 4 Quarts
3-4 pounds chicken necks, backs, wings (bones)
4 quarts filtered water
2-4 chicken feet (optional)
2 tbsp apple cider vinegar
3 celery stocks coarsely chopped
2 carrots coarsely chopped
1 onion quartered
handful fresh parsley
sea salt to taste
Put the chicken bones in a large stockpot with 4 quarts of water (make sure all the bones are covered). Add the feet if you’re using them and add the apple cider vinegar.
Let it sit for 30 minutes so that the vinegar has time to leach the minerals out of the bones.
Add the vegetables and bring to boil. Once it starts boiling skim the scum off.
Reduce heat to barely a simmer. Cover and simmer for 6 to 24 hours.
During the last 10 minutes of simmering put in a handful of fresh parsley and sea salt to taste.
Let the broth cool then remove all the bones and vegetables. Once there’s mostly liquid left strain it into mason jars. Don’t forget to fill up a mug to have after your done.
Label the jars with the name and date. The broth will keep in the fridge up to 5-7 days or the freezer up to 6 months.
You can use this as a drink or use it for soups or stews.
Original recipe by Hilary Boynton and Mary Brackett from the Heal Your Gut Cookbook: Nutrient-Dense Recipes for Intestinal Health Using the GAPS Diet, Sept. 9 2014
Keep reading for tips and pictures from my own kitchen below.
The first time I was going to make broth I was nervous that I wasn’t going to do it right so I actually called Hilary (the author of the cookbook). Now, this isn’t always possible but I knew her from interviewing her and Mary for a summit I had done. They are lovely ladies and Hilary graciously answered the few questions I had.
If you follow the tips below you’re going to get an amazing broth, so don’t be nervous like I was.
You’re going to need a few supplies before you get started.
The largest pot you have. If you want to double the recipe (like I do) you may want to purchase a stockpot.
Largemouth mason jar funnel
Mason Jars for storing the broth. I use litre and 1/2 litre sizes
Stickers to label the jars
Now that you’ve got all your supplies, let’s get started.
Defrost your bones (if required)
I sometimes keep bones from chickens that I make but it takes a lot of chickens to get 3-4 pounds of carcass so I usually buy it (frozen) at a local health food store. They’re specifically packaged with necks, backs and wings to make broth.
Put the bones in your stock pot and fill with water. You may need more than 4 quarts to make sure the bones are all covered.
Add the apple cider vinegar and wait 30 minutes.
Add the veggies to the pot.
Turn on the heat and bring the pot to boil.
Once it starts to boil turn it down to simmer and skim the scum off the top.
Cover and leave simmering for 6-24 hours.
In the last 10-15 minutes of simmering add your parsley (I always try and remember…although it doesn’t always happen so I add it at the end)
Once it’s done simmering you need to start bottling. Grab your sieve, wide mouth funnel and jars.
First, start by removing all the large veggies and bones. I don’t reuse these because they’ve been simmering for a while and hopefully all their goodness is now in my broth.
Before you go on to the next step, you can add a little sea salt to taste.
Once all the big stuff is gone I take my wide mouth funnel and put it in the mason jar with the sieve on top. This helps hold it in place and funnels all the both into the jar.
I put this in my sink for 2 reasons. 1 just in case I spill a little and 2 because my pot is so large and I’m short it makes it easier to handle.
Don’t fill the jars passed the “shoulder” of the jar. (where it starts to round at the top)
When all your broth is in the jars don’t put the lids on until it’s cooled down.
I place the jars in the fridge overnight before I put any in my freezer.
It lasts 5-7 days in the fridge and 6 months in the freezer.
Be sure to label each jar so you know when it was made.
When it’s cooled down you’ll see a white part at the top of the bottle. This is the fat and helps seal the broth in. When you’re ready to use the broth you can crack the fat and discard most of it. If you don’t your broth will be really oily.
Once you remove the fat and you pour the broth into your pot and you see that it’s like a jelly, congratulate yourself. This is the holy grail of broth.
Now that it’s done, what do you do with it?
Drink it. Just as it is. It’s packed with nutrients and will help boost your immune system, besides being really delicious.
Use it in soups, stews or whatever recipe calls for broth.
If you feel stuck with your health and wellness and want to see how you can be healthier and have more energy.
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