How to make bone broth
A few key things before you start.
Bone quality is essential – grass fed, hormone and anti-biotic free is important to get a high quality medicinal broth. You can use the carcass after roasting a chicken or turkey or any kind of roast. Many healthy butchers will sell you chicken backs or knuckle and marrow bones if you ask.
Try to get a mix of bones, or mix up the bones you use for different broths. The different bones offer different nutrients
If you have particularly big bones, you can roast them first to mellow the flavour and help soften the marrow for better taste.
2 pounds beef, chicken or fish bones (broken if possible)
10 cups cold water
- 2 tbsp apple cider vinegar (Helps to draw the minerals out of the bones into the broth).
Place bones in large pot or crock pot with cold water and vinegar. Bring to boil, cover and allow to simmer on low for an extended amount of time
Chicken bones 24 hours
Beef Bones 48 – 72 hours
If you notice any film or ‘foam’ rising to the top as you are cooking, just skim it off and discard it. These are the impurities being released from the bones and by skimming it off, you make sure you’re not consuming it.
When you’re done, just strain it through a colander and store in glass containers in the fridge. It will keep for a week easily and also freezes incredibly well.
Feel free to add any additions such as carrots, celery, seaweeds etc. to add more flavour and nutrients to your broth throughout cooking
What if you don’t eat meat? Well there is a way you can get some bone building nourishment from a vegan nutrient dense stock made with seaweeds and miso. I found a great recipe at… http://www.organicauthority.com/a-vegan-bone-broth-recipe/
How to use it:
It is easy to make, freezes super well, and can be used straight as a broth tea or as a base for soups, congees, stews, sauces, gravy, cooking grains, vegetables, and added to beans. Try to consume some daily if you’re looking for specific medicinal benefits. I always have some stocked in the freezer for a great soup base or when I’m feeling rundown and want more than a daily cup.
Consider eating it for breakfast.
Make a simple vegetable soup and have is daily to kickstart your day. Having something so warm and nourishing be the first thing that hits your stomach is extremely beneficial, particularly in these cold wintery months. For those who tend to have weaker digestions and looser bowels, warm cooked foods are super helpful to rebuild your digestive system and bone broth can also help rebuild your gut lining. Just one more reason to eat it!
Use it as a base for other soups
Make your grains with bone broth instead of water
Additions to your broth
By adding some specific herbs or vegetables to your broth, you can up the therapeutic benefits and customize it to your system more.
Astragalus (Huang qi) – boosts the immune system, improves energy
Xi yan shen (American ginseng) – boosts immune systems
Dang Gui – builds blood and circulates blood
Yi Mi (pearl barley) – good for swelling and loose bowels
Job’s tears (yi yi ren)
Gou qi zi (GoJi berries) – builds the blood and yin
Lily Bulb (Bai Li)
Tangerine Peel (Chen Pi) – circulates qi
Poria (fu ling)
Red Dates (Da Zao)
Chinese yam (shan yao)
For Blood: Beef or Chicken, Dang Gui (Angelica Sinesis), Red dates (Hong Zao), Leafy Greens and seaweeds
For Qi building and energy: Chicken, Astragalus (Huang Qi), Goji Berries (Gou Qi Zi), Red dates (Hong Zao), Ginseng (Ren Shen) or Codonopsis (Dang Shen), Chinese Yam (Shan Yao)
For boosting your immune system: Astragalus (Huang Qi), garlic, onions, Dried Lily bulbs (Bai He),
For Pain & Swelling: Tumeric (Jiang Huang), Coix seeds (Yi mi),
For Weak digestion Digestion: Fresh Ginger (sheng jiang), Shitake Mushrooms, Citrus Peel (Chen Pi),
Rinse and drain your herb before using them and wrap them in cheese cloth when cooking to easily remove them after.