BONE BROTH

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Bone broth is AMAZING! With this recipe you can create a food medicine that is rich in minerals, proteins and nutrients needed to heal body tissues.  It is particularly nourishing for people who are healing from surgery and or have inflammatory and/or digestive concerns.   Bone broth helps to heal the gut! When vinegar is added, the broth becomes medicinal as the acid releases minerals and proteins from within the bones and cartilage. This virtual liquid vitamin is especially beneficial for healing and nourishing the gastrointestinal tract.  We recommend using organic bones and vegetables.  Bones broth can be drunk as a warm beverage or used in soups and as a braising liquid.

 

Basic Ingredients:

  • 4 - 6 quarts water
  • 2-4 lbs. meat or poultry bones – whatever you have, especially good after roasting.
  • 1 teaspoon salt
  • 4 tablespoons apple cider vinegar
  • 1-2 large onions, peeled and coarsely chopped
  • 2 carrots, scrubbed and coarsely chopped
  • 3 celery stalks, coarsely chopped
  • 5-6 sprigs fresh parsley
  • 2-3 garlic cloves, lightly smashed

 

Place all ingredients in a large slow cooker set on low and cook for 12-24 hours. The longer it cooks, the more nutrients are infused in to the broth. Strain the stock through a fine mesh strainer and store in the refrigerator.

Bone broth can also be made in a similar way on the stove top in a large stock pot.  Cover and simmer for at least 4 hours.

EXTRAS:

Feel free to experiment with your ingredients:

Bones—from poultry, beef, lamb, fish or shellfish

  •  cooked remnants  of a previous meal, with or without skin and meat (the carcass left from a roasted bird is a great option)
  • Raw bones, with or without skin and meat (raw bones and meat may be browned first in the oven, or in the bottom of the stockpot to enhance flavor and color)
  • use a whole carcass or just parts (good choices include ribs, necks and knuckles)

Vegetables—peelings, ends, tops and skins or entire vegetables may be used

  • I freeze and save my peelings and ends in a zip-lock bag lined with parchment paper - so they are ready when I am!
  • celery, carrots, onions, garlic and parsley are most traditional, but any will do
  •  if added towards the end of  cooking, mineral content will be higher

 

 

Resource:  Bastyr Nutrition Team 

Christine SimkoSoup, Gut Health, Stock, vegetable