Tag Archives: broth

Bone Broths

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)

 

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Chicken Bone Broth

INGREDIENTS

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)

INSTRUCTIONS

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)

 

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Store in jars and freeze so you know the portion size

INGREDIENTS

1kg of Beef Bones (a selection of marrow, knuckles, feet, ribs)
2 Carrots
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)

 

INSTRUCTIONS

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.

 

Lotsa Laksa

A hit of chilli in the chilly weather

 

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I am all over this winter thing at the moment. I love the cold cold and I love the hot hot. Apart from running in 1c winter is my season. One reason I love winter….chilli. I love hot food and I am lucky in a way that my gut is in a good state to enjoy a good hit of heat every so often.

This week I decided to turn my traditional Thai Green Curry into a Laksa. I never really knew what a Laksa really was but I realise that I have been eating them for some time now.

With the use of fish broth and some amazing gelatinous bone broth I created a beautiful fish curry soup packed with vegetables. I slow cooked mine in my cast iron pot in the oven, but it is a great quick dish or you could use a slow cooker. The house smelt amazing!!! And to top it off it’s a great week-long dish too, I had it with salad,  with a side of greens, for breakfast and in a wrap. Food is so versatile, it’s amazing how far you can stretch one dish into so many more exciting taste bud adventures (yes I know I harp on food sustainability……give the recipe already!!!)

 

A Lotta Laksa

Preheat oven to 150c
PREPARATION TIME       TOTAL TIME
20 MINUTES             1-3 HOURS

INGREDIENTS
1 side of Snapper (not sure on weight but I’m guessing 1 kg’s of fish) You could also use chicken, salmon, any white fish, pork, duck etc
2 Carrots
1 Large Zucchini
1 Eggplant
Green beans (I didn’t measure but it’s usually a sizeable handful)
Half a broccoli
Quarter of  Head of Cauliflower
1 Small Sweet Potato cubed
*onion and garlic for non fodmapper’s
1 Tbsp Coconut Oil

Paste
1 tbsp cumin
2 lemon grass sticks (soft inside diced)
1 tbsp fresh ginger grated
1 tsp turmeric powder (I used that and some freshly grated too for a change)
1 tsp coriander
2 small red chillies
2 large green chillies

600ml Bone Broth (fish broth or chicken)
Top of the can of coconut cream (place in refrigerator for an hour then scoop of thicker top, reserve liquid for smoothies)
1 Tbsp Fish Sauce

I added 1 tbsp of concentrated chicken broth and extra water towards end to make it into the soupy laksa. It set wonderfully cold too, so when heating returns to a Laksa. mmmmm

INSTRUCTIONS

1.Mix paste ingredients together (a coffee grinder is perfect for this) if not a mortar and pestle, food processor or blender.

2. In a pan heat oil
3. Add vegetables (apart from beans and broccoli) and saute (add onion and garlic first if using)
4. Add paste and mix through vegetables
5. Add Broth, Coconut Cream and Fish Sauce and bring to simmer
6. Place whole portion of fish on top of vegetables
**7. Place lid on pan and slow cook in oven for 2 hours
8. Remove from oven and add Broccoli and Beans, replace lid and leave for 10 minutes before serving.
**To eat now
7. Chop fish into cubes and add to pan, simmer for 10 minutes or until fish flakes away
8. Add extra broth and beans and broccoli and simmer until broccoli is al dante
**Slow cooker
7. Cook on desired setting for amount of hours you have available.
8. Add Beans and Broccoli 10 minutes before serving. Set to high for this period of time.

Serve with fresh Coconut Cream Kefir, Coriander, Extra Chilli and choose between some ‘zoodles’ or kelp noodles to add some fun to the dish.

Leftovers are seriously underrated!!!

 

Leftover Laksa Salad
Leftover Laksa Salad

 

Bone Broth for Winter Immunity

We all know the power of bones and the nutrients that are so beneficial for us, right?! Well if you don’t you should read up on it and really get to know good bones in our animal produce.
I’m lucky in the country to source our meats and bones through trusted farmers and butchers so I know where they are coming from and with how they are raised.
Pasture fed meat and bones are very important to me. No 1 because I love animals and believe that they should be treated well whether their purpose is to fatten them for killing (after all The Lion King taught us the circle of life) but also because as a meat eater I care about what meat I eat and know that what chickens, cows, sheep, ducks and pigs eat affect their health and in turn their meat and then me.

This is an old recipe but it’s failsafe and I can’t share it enough as it has been a big game changer in my health.

One way we nourish our bodies and build defence against overgrowth as well as eliminating inflammation, cleansing our system and establish building blocks for ultimate health is through bone broth. Wonderful gelatinous goodness that I strongly suggest adding to your lifestyle NOW. Add it to every meal you can, add it to your daily diet, especially now winter is coming you want to build a strong temple.

My two favourite recipes:

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Chicken Bone Broth (in the slow cooker)

Either a cooked chicken carcass (we roast a chicken a week)
Chicken necks, wings, feet (raw)

A couple of carrots chopped
Onion chopped (optional of course we are an onion free house)
Green Beans
Kale, Spinach, Cabbage (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 (filtered preferably)

Put everything in the slow cooker, set to low and leave for 24-36 hours (yes that long)
Strain the Broth and leave to cool.
Depending on the collagen from the bones your broth can turn to jelly (this is good, very good)
Add Great Lakes Gelatin if you like (buy from here)
Portion and freeze

 

Beef Bone Broth (two steps)

Buy your bones from the butcher. If you’ve got a good butcher they’ll give them to you for nothing
Roast the bones for 3 hours at 180
Transfer to slow cooker

Just as above add a few veggies, herbs, ACV, water

Cook on Low for 24-36 hours and strain, cool and jar up!

 

We freeze ours in recycled jars of different sizes. We have it with our meals  as a drink, we make soups, gravies, stews, casseroles. Anything we can. My daughter loves a cup of broth with her lunch. I love broth an egg and lacto-fermented veggies….so nourishing.

 

Best thing about broth, you just leave it to do its thing and then reap the benefits.
Try some this week, it will truly change your life!

Keep eating real food!