LIVE LONGER, HEAL, FIGHT INFLAMMATION
Yes I’ve posted another Broth post. I had a request for a step by step broth recipe.
I used to use a recycled carcass from our roasts however I found that the broth not enough for me. It lacked something and I didn’t feel the same and it made a small amount. So I sourced pasture raised carcass’ and feet, necks and off cuts to try. I then discovered that this broth really was BONE BROTH and the nutrient properties far outweighed my previous broth attempts. The same with Beef. I was roasting bones not knowing what it was all about. I then looked into marrow bones, and knuckles and found the fat that came from the bones and the slow cooking process made the Beef so much more.
I still add my cooked bones to the pot but I make sure that I have some thick beef knuckles, marrow bones, large carcass’ and lots of bits and pieces to go in.
It’s a simple process, I put on my slow cooker and just leave it and come back in 48 hours. The bones are so brittle by then it’s amazing. I leave it to cool on the bench, pop it in the fridge and then portion or concentrate if it is hasn’t already gelatinized.
Chicken Bone Broth (in the slow cooker)
2 Chicken Carcass’
Chicken feet, necks, wings (all the bits with joints)
2 Carrots chopped
1 Onion chopped (opt out if avoiding FODMAPS)
Any other Vegetables like Kale, Beans, Cabbage etc (the left overs that haven’t gone to compost or whats left in the fridge)
1 Tbsp Apple Cider Vinegar (this helps bring all the goodness out of the bones and into the broth)
2 tsp Himalayan Salt
Herbs of choice (bay leaf, oregano, thyme, basil)
Water to cover- 4-6 cups usually fits my cooker (filtered preferably)
1. Put everything in the slow cooker, set to low and leave for 24-48 hours (yes that long)
2. Strain the Broth and leave to cool. Scoop off fat and use to cook with (mmmmm roast veggies)
3. Depending on the collagen from the bones your broth can turn to jelly (this is good, very good)
4. Add Gelatine to make thick (beef gelatine is the best)
Portion into a range of jars, ice cube trays and freeze
*Alternatively you can concentrate the broth into a small more rich portion and add to filtered water. This will save on space in the freezer.
For this simply;
1. Place Broth in a pot on stove and bring to a simmer.
2. Reduce the broth by two thirds and leave to cool
3. This broth will be darker, richer and stronger in flavour
4. Refrigerate and the broth SHOULD gelatinise
5. Portion into ice cube trays and freeze or measure portions and freeze in freezer suitable pouches.
Beef Bone Broth (two steps)
1kg of Beef Bones (a selection of marrow, knuckles, feet, ribs)
1 Onion (opt out if avoiding FODMAPS)
1 Tbsp Apple Cider Vinegar
1 tsp Salt
Herbs (parsley, oregano, thyme)
Any other vegetables needing to be used (kale, beans, cabbage, zucchini etc)
1. Roast the bones for 3 hours at 180c
2. Transfer to slow cooker
3. Add a little water to the roasting pan and mix in with fat that has come from roasting bones then pour into pot to slow cook with bones
4. Just as above add desired vegetables, herbs, Apple Cider Vinegar, and Water
5. Cook on Low for 24-48 hours and strain, cool and jar up!
*Concentrate as above method suggests.
Fun information on broth that will hopefully encourage you to cook some and consume this week.
- We freeze ours in recycled jars of different sizes. We have a cup with our meals as a drink, we make soups, gravies, stews, casseroles; anything we can.
- I add it to stir-frys, vegetables, steak, mushrooms, dressings, anything that calls for water ADD IT.
- My daughter loves a cup of broth with her lunch and before bed at night.
- When we feel a little under the weather we up our intake. It’s fabulous for the immune system.
- The collagen has anti-aging properties which is great for skin, you will feel amazing and nourished and younger. Ha
- It’s heart warming so if you suffer from poor circulation it will boost your blood flow.
- It’s especially important for women as the nutrients support hormone structure and keep us balanced.
- It’s helped my digestive system so much
- If I eat out and am not 100% confident on ingredients I have broth as soon as I’m home
- I up my broth intake when injured to help inflammation
- It is a great hangover cure (really I recommend it)
- It is natural, full of real foods, made by you for you
Over all it’s an important daily liquid for life, it has replaced medication in our house.