Nutritional Therapy  —  Oriental Medicine

(650) 332-4732

Pure Foods Doctor - Shelley H Lane
1340 El Camino Real
Menlo Park, CA, 94025
(650) 332-4732

Bone Broth

by

Bone broth provides our bodies with bio-available (very easy to consume, digest and absorb) forms of calcium, magnesium, phosphorous and other trace minerals that are so lacking in our diets today...

 

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0
Easy
Cheap

Bone Broth
Preparation time
Cooking time
Waiting time 1d

Ingredients

For 14 Serving(s)

Topping

  • 1 tablespoon(s) bunch of herbs such as chives or parsley

Recipe

  • 2 pound(s) beef knuckle, oxtail, marrow bone or any other meaty bones
  • 1 garlic clove
  • 1 whole onion with skin
  • 2 carrots
  • 0.5 leek
  • 1 parsnip
  • 2 celery stalks
  • 2 bay leaves
  • 5 cloves
  • 10 peppercorns
  • 1 tablespoon(s) apple cider vinegar
  • 4 quarts filtered water

Bone Broth Directions

  1. If you’re using a regular stockpot, heat up the pot and add marrow bones, meaty bones and arrange on the bottom of the pot so they are flat. Roast all sides for a few minutes.
  2. If you are using a crockpot, you may roast your bones and meat in a pot, or under a broiler; then place the bones and remaining ingredients into the crockpot and cook on the lowest setting for the longest time.
  3. Roasting the bones and meats adds more color and flavor to the broth. However, it’s an optional step. You may also choose to brown them in a little tallow or coconut oil.
  4. Once the bones and meat are browned, add water, salt and vinegar. The browned parts on the bottom of the pot will add wonderful flavor and color to the broth.
  5. Bring the stock to a gentle boil. As the stock heats up you will see white foam, called scum, forming on top of the broth. This is completely normal. Skim off all scum with a large flat spoon. Your broth should come almost to boiling, but it’s best to avoid a vigorous boil. Turn the broth on LOW, so that it simmers very gently. You may now add the rest of the ingredients. Including the whole onion with skin. You may even add extra onion skins as they give your broth a wonderful golden color. Cover with well-fitting lid.
  6. Allow the stock to simmer for a minimum of 8 hours and up to 24 hours. The longer it cooks the better! Simmering for 48 hours is even better.
  7. Turn off the crockpot and allow the stock to cool enough to handle. Take out the big bones and marrow bones first, then strain the stock through a fine mesh metal strainer. Discard vegetables (the vitamins are now in the broth). Take meat off the bones and reserve. Carefully remove bone marrow from bones. You may enjoy bone marrow hot, sprinkled with salt, pepper and paprika. Meat and cartilage off the bones may be placed back into soups or other dishes.
  8. Place the cooled stock into sterile glass jars for storage in the fridge (for up to 2 weeks) or pour into freezer-safe containers for later use. (You can also freeze it in ice cube trays and defrost a few at a time!). The fat in the jars will rise to the top and solidify. This is an airtight seal, preserving your broth. Once removing the “plug” you may reserve it in the refrigerator for cooking. This is a very stable fat good for high-temperature cooking. This fat is extremely healing and should never be thrown away. Feel free to leave as much of it in the broth as you like or keep it in a jar and use it for cooking.
  9. When the broth is fully cooled and cool, it will be gelatinous. That means your broth is gelatin-rich! At times, a longer or very hot simmer may break down the gelatin and your broth won’t appear gelatinous. That’s OK! The minerals are still there.
  10. Add salt to the stock as needed. You can drink stock any time of day, before or after meals, or use it as the base for soups and stews! Perfect in any recipe that calls for broth. Sprinkle with chopped fresh herbs (especially chives) if desired.

Recipe notes

The addition of vinegar or lemon juice is important as it helps release the minerals from the bones. Bone broth, bone marrow and bone cartilage are also extremely important components in healing and sealing the gut. While we can also use vegetable-only broths to obtain certain minerals, without bones in the mix, we won’t get some of the other fantastic benefits from the gelatin and collagen they provide. This recipe make approximately 64 oz. of broth depending on how much water, how much you reduce the broth and how strong you like the flavor to be. Use any other kind of animal bones you like – chicken, in fact, will take less time due to the smaller pieces. A crockpot makes this recipe super-simple, but you can also use a large stock pot (hence the name) or an enameled cast-iron Dutch oven

(Source: wapf.org

Source: Uta Birkmayer, Functional Gourmet


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