There are many health benefits of a homemade bone broth; it is excellent food therapy to boost immunity, good for healthy joints, provides an excellent source of collagen to keep our skin youthful, it’s nutrient dense in minerals and vitamins, it’s perfect to aid restoration of digestion issues and it’s cheap to make and stores well in the freezer!
Homemade bone broth is one of my top food therapy recommendations I give my clients and it’s about time I shared this recipe with everyone.
Bones with marrow are ideal to use to gain their nutrients, however nutritious bone broths can also be made with chicken, lamb or fish bones. It’s best not to mix the different types of bones when making one broth.
Homemade stocks or using bone broth as a stock is a more nutritious option than the store brought ones, as they don’t have the additives and preservatives.
How to use bone broth?
Drink it plain as your daily health tonic. Warm and add a little salt, ground pepper and crushed garlic for extra taste.
Use as stocks for soup, braised and roast meats, stews, curry, braising Vegetables etc,
Use it to cook rice in, instead of water is a great way to add in nutrients into this usually low nutrient dense grain.
How to store bone broth?
Bone broth can be stored in the refrigerator for no more than a week.
You can freeze portions for later use, such as soups or small amounts of stock. This will keep for 6 months.
You can also freeze it in ice cube trays, and transfer the frozen cubes of broth to a reseal able freezer bag.
1 Tablespoon Coconut or Olive oil
Approx 1 Kg Beef Bones (or other bones ie Chicken bones)
Approx 4 Liters water
2 x Carrots, peeled and chopped
2 x Celery Stalks, chopped
3 x Garlic cloves, peeled and chopped
1 x Onion, peeled and quartered
1 x Bay leaf
4-5 pepper corns
2 x Tablespoon Apple Cider Vinegar
Salt and Pepper to taste.
Add in other spices and herbs for additional flavour and therapeutic benefits, such as Turmeric, cumin, ground corriander, ginger.
You can use a large stock pot, a slow cooker or a pressure cooker.
Aim to cook the full length of time for a bone broth to gain the benefits of all nutrients extracted from the bones. You can use the broth as a stock.
1.Heat oil in a pan and brown the beef bones for approximately 20 minutes or roast them in the oven for 30 mins. (If using chicken bones, not need to roast you can skip this bit). It’s ok if the bones still have a little meat on.
2. In a large stock pot (or slow cooker or pressure cooker pot) add the bones and all other ingredients. Bring to the boil, and then reduce to a simmer and slow cook for minimum 8 hours or up excess of 24 hours to ensure bones crumble. You may need to add more water as you go.
3. If using a slow cooker, leave for 24 hours. If using a pressure cooker time for 90 minutes on high, then another 90 minutes (3 hrs total).
4. Once slow cooked, the bones shall start to fall apart and begin to crumble. Strain the broth through a sieve into a large air tight container, you may wish to use a finer mesh sieve if you prefer a clearer broth. (Chicken bone example above and beef bone example top blog photo).
5. Leave to cool down before sealing with a lid and leave in the refrigerator overnight.
6. The next day scrape the fat residue from the top and you should be left approx. 1 litre of a very gelatin jelly broth. If you are making stock with less cooking time, it may not be as jelly like.
Note: Chicken bones tend to be less gelatinous and have less fat on top to skim.
It may take a few trials to determine how much water to add, the gelatin thickness will depend on the type of bones.