Bone broths are rich in minerals to strengthen the immune system and support healthy digestion, and have a number of other benefits including:
- Great for bones, joints, tendons, ligaments, hair, skin, nails (specifically the collagen in the broth)
- Heals and seals your gut (specifically the gelatin in the broth)
- Reduced need for meat/protein
- Helps detox (specifically the glycine in the broth)
- High in calcium and magnesium
- Fights inflammation and infection
This is a recipe for a beef bone broth, but you can also use chicken bones or frames for a milder tasting version (and it only needs to slow-cook between 12-24 hours).
Extra gelatin? Add in a couple of pig trotters or chicken feet. This will make it a very gelatinous/jelly consistency once cooled.
- ~1kg of grass-fed and grass-finished beef soup bones (with lots of marrow and joints)
- A freezer bag full of vegetable scraps (e.g. carrot peelings, onion tops, celery leaves) or chopped vegetables (e.g. 1 carrot, 1 onion or leek, 2 sticks of celery, few cloves of garlic)
- Filtered, mineral or spring water
- 2 tablespoons cider vinegar (e.g. Apple Cider Vinegar)
- 2-3 bay leaves
- Add any knuckle/joint bones to a big pot along the vegetables, bay leaves and vinegar and let it sit for one hour. Avoid using brassicas (cabbage, broccoli, turnips, Brussels sprouts etc.) as these vegetables will lend a bitter flavor to your stock. Instead, garlic, leeks, mushrooms, onions, carrots and celery add great flavour.
- (optional) If you have any meaty bones roast those at 200 degrees Celsius for about an hour until the bones are well-browned and fragrant. Roasting the bones ensures a good flavour in the resulting beef stock. Failure to do so may lend a sour or off-taste to the end product. Once done add the roasted meaty bones into your pot.
- Add filtered water to the pot, cover and bring to a boil.
- Ensure you skim off any scum that comes to the top before turning down the heat.
- If you’re using the pot to make the stock then turn it down to a low temperature and let it simmer between 24-48 hours. If you’re using a slow-cooker then transfer the stock from the pot into it and let it simmer between 24-48 hours (though I admit I usually just do it all in the slow-cooker and simply turn it on at this point)
- Throughout the cooking process, skim off any foam and add water as needed.
- When the stock is finished simmering, filter through a fine mesh sieve and pour into glass jars, or suitable containers to place into the freezer. For example, use ice-cube trays, or pour about 2-3 cm (height) of liquid into a larger container and freeze, and then take it out once frozen and use a knife to cut frozen stock into smaller cubes.
- The stock should set just like gelatin, and the fat should rise to the top and then you can scoop off the fat and reserve for cooking if desired.
- The stock can be drunk on its own in a cup with some extra hot water and salt/pepper or desired herbs/spices, or added into any meal during the cooking process.
- To store: if you have a thick layer of solidified fat on top of the liquid, you can keep it in the fridge for a couple of weeks. If you don't then only keep it for 3-4 days, or keep the rest in the freezer. I like to pop mine into ice cube trays, or shallow plastic pots which I then chop into square blocks once frozen, that I can easily access from the freezer and put them into a cup and add boiling water (and extra spices) to.