BONE BROTH

I am sure you have all heard the benefits of bone broth. An anti-inflammatory and immune booster, full of minerals and supports joints, skin, nails and hair due to it’s high collagen content. Drink a cup a day if you can. If you can’t stomach it, use it as a stock in sauces and soups.

I slow cook mine for 24-48 hours. I also bag it up in zip-lock bags in 1 cup or 1/2 cup measures to use in my cooking. Commercial stocks and gravies have chemicals or preservatives and fall short of gelatine and collagen. I often have people comment that I must have a lot of time on my hands to make my own stock. If you have a slow cooker and a spare 5 minutes, that is all it takes. You can use chicken, beef, lamb, pork, turkey or seafood bones. I mostly just do beef or chicken and occasionally lamb. It’s so simple…

Some people say it improves flavour to roast the bones first but I can’t tell the difference. I often use raw bones and I like to keep it simple. Some people skim the top every hour or so and add ingredients at all different times. The way I do it is fuss free and ends up the same result if you ask me. (I have tried every way)

U can keep bones that u have from dinner. If you have a roast chicken, keep the bones to use in your stock. Put them in a bag and put them in the freezer. Make sure you use bones from organic, pasture raised animals where possible. The animals should have been as healthy and well fed as possible as you will be ingesting the important minerals from them.

INGREDIENTS

• 2kg of bones, I like to make sure some are marrow bones.
• 1 brown onion cut in half, skin on.
• 3L filtered water
• ½ Tbsp. pink Himalayan salt
• ½ tsp. black pepper
• 1 lemon cut in half
• 2 Tbsp. organic apple cider vinegar and/or half lemon
• ½ bulb garlic, skin on.
• 1 large carrot, cut in half, washed but not peeled.
• You can also add any other vegetable scraps in like celery, the stalk of broccoli, ends of zucchini etc.
• I like to add a piece of fresh turmeric as it has high anti-inflammatory properties. You will find those in your local fruit and vegetable store or farmers market.
• Any fresh herbs you can get your hands on like rosemary, oregano, parsley, thyme.

METHOD

• I just put all the ingredients into a slow cooker and turn it on to low.
• Leave to slowly cook for at least 24 hours. I do about 36 hours.
• Turn slow cooker off and allow to cool.
• Strain into a large jug or bowl and put it into the fridge.
• You can skim the fat off the top and use it for other dishes if you like. (It is great to add to rice. Melt the fat in the saucepan that you will cook the rice in. Add the rice and a pinch of salt. Cook for 30 seconds and the add the water and cook via the absorption method).
• You can use the broth as stock, drink it or freeze some for future use.

 

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