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Bone Broth

05 November

Bone Broth Blogpost

Besides being warm and tasty, bone broth is considered a traditional remedy food. The kind of food you could ask your grandmother about, and she’d tell you not just how to make it, but all about the 101 things it cures.

In fact, there’s a South American Proverb which says ” A good broth will resurrect the dead.” 

Bone broth {including oxtail soup} is the stock that results in the long, slow simmer of animal bones and water. Lest you feel disgusted by such a strange idea, let me assure you that it’s the procedure behind that “Beef Stock” you bought in the cardboard carton last week {though many commercial “broths” are actually made from water and artificial flavors and seasonings, so they are not included in the following praise chorus of homemade bone broth}.

Combine traditional knowledge and modern science, and it turns out there’s a reason chicken soup is called Jewish penicillin, afterall.

Possibly the greatest aspect of bone broth is gelatin, which comes from the animal’s collagen, an important part of connective tissue. You can see your broth’s gelatin when you see a thick, gooey wiggle in your refrigerated broth. In a poultry based broth, using chicken feet yields a particularly collagen-rich broth. Don’t worry, you strain them out before drinking!

Some research suggests that gelatin assists in digestion by attracting digestive secretions to itself, which encourages the breakdown of food. This can also prevent gastrointestinal germs from attaching to the wall of the gut, helping prevent, or heal, the gut from intestinal flus and sicknesses.

For folks with Celiac, ulcerative colitis, or any number of the many GI issues common in our culture, gelatin helps to rebuild damaged tissues in the digestive tract, and is usually accepted by the body as a non-irritant food. Meaning it can get past your super-vigilant immune system without being attacked, and then help support and nurture that same system, especially because of its anti-inflammatory properties.

Beyond the gelatin, two key amino acids that are responsible for healing and sealing the tissues in our body, glycine and proline, are abundant in bone broth, making it a truly magical healing food to the “leaky gut” syndrome plaguing anyone with allergies and auto-immunity.

When the leaky junctions of the small intestines begin to heal, so to do the reactions of the immune system, making bone broth one of the most powerful foods you can eat to literally heal yourself from the inside out. 

The breakdown of bone also releases calcium into the broth in a form that is easy for your body to absorb and use; through the same process, other minerals and micro-nutrients are also made available to your system. These minerals are key in building and rebuilding bones and teeth. Yup, bone broths can even heal cavities!

Beef and chicken tend to be the most popular, so we are sharing our recipes for both. The best bones for making broth include the cartilage, so get ones with knuckles and connective tissue, as well as any other bones of an animal. Talk to your butcher and ask at your local Co-op and Health Food store to get beef bones and ox tail, and roast up a whole chicken each week and make a batch of chicken wings for a great pot of chicken broth.

Bone broths are a culinary dream. They taste awesome and rich, and bring that same depth and umami flavor to everything you cook them with. You can use your bone broth as the base for soups, risotto, or sauces, and work perfectly as a liquid to deglaze the pan while cooking up greens or veggies. It’s a fantastic hot, one mug pick-me-up during a cold or flu. For those healing from any autoimmune or digestive disease, a daily cup of broth is a critical part of a healing regimen!

Rye drinks broth it in the morning, sometimes calling it her “meat coffee” and her husband and son drink it at night before dinner, heated in a mug with an extra pinch of sea salt and sometimes a splash of Apple Cider Vinegar.

It freezes well in mason jars (leave room for expansion!) and after making ti a few times, easily becomes part of the kitchen routine. Label one container in your freezer “bones” and one “scrap veggies” and toss those things you would normally toss away in the bags. After a few weeks, you probably have the fixings for broth. Cheap and easy! And no waste, just the way we like it.

Bone broths are in for good reason! Return to your senses and nourish your system with this powerful traditional food.

 

Chicken Bone Broth

Ingredients:

2 pounds of (pastured, organic) chicken/turkey bones (I save my bones from a whole chicken I roast every week!)

2 chicken feet (optional, but very good!)

1 onion

2-4 carrots

2 celery sticks

2 tablespoons apple cider vinegar or lemon juice

a small sprinkle of back peppercorns

1-2 bay leaves

cold filtered water

fresh parsley (optional)

Directions:

Add all ingredients to a large stock pot or crock pot and fill with cold water. Allow to sit for at least 20 minutes, and up to an hour. This is an important step for drawing out the minerals from the bones! Bring the water to a boil, and then turn immediately down to an active simmer. Allow the broth to cook for at least 12 hours, and up to 24.

You may add fresh parsley in the last hour of cooking. The bones should crumble when you are done – that is a good thing! It means all of the minerals have been extracted. Allow the broth to cool and strain through a sieve. Pour into mason jars and refrigerate up to one week (hint: if you want it to last longer, take it out ever 4-5 days and re-boil it!) And freeze some for later use. Drink daily as a healing tonic, and incorporate into your favorite dishes.

 

Beef Bone Broth

Ingredients:

2 pounds beef marrow bones and a knuckle bone, preferably grassfed

2 pounds beef meaty bones (oxtail is great!), preferably grassfed

2-4 whole carrots, unpeeled and whole

2 stalks celery, whole

1 onion, unpeeled, cut in half or whole

2 heads of garlic, unpeeled

2 bay leaves

1/2 teaspoon black peppercorns

2 tablespoons apple cider vinegar

cold filtered water

fresh parsley (optional)

Directions:

Place the bones and meat in a large roasting pan and roast at 375 degree for 15 minutes or until browned on top, then flip the bones and brown for another 15 minutes. Place the browned bones in the pot with vegetables and seasonings and fill with cold water. Pour in the vinegar. Allow the bones to sit in the cold water and vinegar for at least 20 minutes, and up to an hour. This is an important step for drawing out the minerals in the bones!

If you are using the stove top, bring to a rolling boil then lower to a simmer. If using a crockpot, start it on high until simmering, then cook it on whatever temperature will allow it to actively simmer. For both methods, remove any scum off the top when it appears during cooking, usually in the first few hours.

For the last hour of cooking, place the (optional) bunch of parsley into the broth. Bone broth may be cooked from 24 – 72 hours! Remove the broth from the heat and allow to cool. Pour the broth through a sieve into a pot to cool. When the broth is cooled fill mason jars, cover and refrigerate. It can stay for 1 week in the refrigerator as long as there is a layer of fat on top to protect and seal it. Freeze some in smaller containers for use in soups and stews and to drink daily as a healing tonic. Use it to cook your grains, deglaze your cooking pans, and make delicious gravies and sauces.

People in Australia order more remedies per person than any other country. The availability of remedies provided by companies is definitely a contributing factor to formula remedy abuse epidemic. So the next problem is where can you find info that is reliable. You can find the data overnight and conveniently by going online. What medicines you can purchase online? For example Xylocaine causes loss of feeling in an area of your body. Given before dental work. Again treats emergency core rhythm problems. Thousands of customers buy online such medicaments like Cialis. What about effects of Cialis and sexual health problems? What about sexual disorders and Cialis Side Effects? A common sexual claim among men is the erectile dysfunction. Sexual soundness problems can often indicate problems elsewhere. A common class of selective serotonin reuptake inhibitors, which include Prozac can cause problems in bed. So if you are experiencing sexual problems, it is substantial to see a able pharmacist right away for a complete bodily examination. Again most side effects vary from human to person. This preparation is for you. Never give Cialis to other people even if their condition appears to be the same as yours.

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Ryanna Battiste, Integrative Health Coach

Ryanna is a coach, accomplished speaker, and recipe developer with extensive experience helping women cultivate a mindset of self-love so they may heal and thrive while developing new habits in the kitchen.

7 Responses to “Bone Broth”

  1. Cathleen November 5, 2012 at 10:21 pm #

    We love the flavor of the beef and chicken bone broth that I make. And it makes the house smells good for the two days that it’s cooking!

  2. Rachel March 25, 2015 at 5:19 pm #

    Sounds amazing!! Where do you get your whole chickens?

    • Liz Flint-Somerville March 25, 2015 at 7:19 pm #

      Whole Foods often has organic chicken, but we really love Humble Roots Farm here in Wilmington.

  3. Gail February 17, 2016 at 1:03 am #

    Greenlands Farm, Bolivia (CSA), carry organic marrow and beef bones in their farm store. Call ahead to place an order and they will call you when they have a supply of bones you may need for a delicious bone broth.
    The owner of the Saigon Market, on Kerr, suggested washing bones for bone broth before baking them. It does cut down on a lot of scummy foam floating on top.
    Gail

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