Bone broth is not a new and obscure super food, but instead an ancient tradition, that thanks to some “paleo-ers” and a few great whole food enthusiasts has made an epic come back. While you may have held off on making your own batch because it seemed complicated, this article and recipe will change your mind and get you on the wagon fast – I hope. I have to admit, when people started going crazy over bone broth, I was sceptical of the term as I had grown up on this my whole life and mum simply called it soup. I also thought it was because we couldn’t afford “real food” like my friends were eating. Turns out it was because we didn’t have a lot of money, but it was the most real food my mother could have created and I’m so thankful the “real food” from packets my friends were living off was actually not available to me.
Ultimately bone broth is made by boiling down bones and anything surrounding the bones, in water with some apple cider vinegar for a long time. The ACV will help minerals be pulled from the tissues and marrow, and this is a great way to add extra nutrients from left over veg, herbs, spices and anything else you want to add.
For anyone wanting to help heal gut issues, create a gentle option for optimum digestion, enjoy rich nutrients in a warming drink, help reduce food waste by using the leftovers most people don’t want, and absorbing the bioavailable nutrients in a nourishing form, this is a recipe that needs to be in your life often. Bone broth is rich in collagen (so it should be jelly-like when cold) for amazing skin, gut health and hair, and collagen is made up of glycine which helps stomach acid production to break food down. Do not throw out the fat portion! So many vital nutrients are stored in here.
This recipe will focus on a simple base, but you have the ability to change it up and add your own twist and I encourage you to do this once you have the hang of the initial option below. I make this weekly and enjoy 3-4 serves per week with a couple of extra serves for the freezer.
Recipe: 6-8 serves
Approx 1kg chicken bones or 3 leftover carcasses OR 2kg grass-fed beef/lamb bones
1 brown onion, finely diced
1/2 celery, sliced
3 garlic cloves, chopped
2 large carrots, chopped or grated
1/4 cup ACV (apple cider vinegar)
2 tablespoons coconut oil (optional)
Pinch of salt, pepper, turmeric and any other spices or herbs you enjoy
Enough water to just cover the bones
You can either roast the bones, use left over roast bones, or simply place them into the bottom of a crock pot or large pot. Place all the spices, veggies, oil, ACV on top and then pour enough water to just cover the bones.
If in a pot, bring to the boil for 3 minutes and then simmer for 6-8 hours and if a crock pot or slow cooker put on high for 20-30 minutes and then low for 24-48 hours.
Allow to cool slightly and then pour through a sieve into warmed jars.
If chicken bones are used, the broth will keep in fridge for 3 days and freezer for a month. If beef/lamb bones are used, the broth will keep in the fridge for 5 days and in the freezer for 6 weeks.
I use a variety of bones and I make sure fatty bits are included. When it comes to vegetables, I often add left over onion skins, carrot ends or anything that doesn’t look terribly appetising from the fridge to use it up too. I often buy chicken frames from Farro as it reduces food waste by using a part that often nobody else wants. You can do the same with your left over roast chicken frames but if you’re vegetarian and don’t want the meat, but could handle the broth, this is how you can do it.