Monday, 24 November 2014

Bone Broth - Heal Your Leaky Gut

Bone broth is EASY to make. It takes little effort. Bone broth – or stock – is made by simmering the bones (usually beef or chicken) for a long period to extract minerals into a consumable broth. But it can also be made from the bones of bison, lamb, any poultry, or fish. I've even mixed lamb and beef or beef and chicken. I am brave! It is a powerhouse when it comes to nutrients. You can use bones that were cooked or use raw bones. I've used both but tend to use raw most often.

The glycine in bone broth helps the body to balance the amino acid methionine in muscle meat, the collagen helps to build and repair your osteo-skeletal system (not to mention being wonderful for retaining youthful looking skin and hair), and the gelatin helps to heal and seal the gut. That's what we want. Right?

You can simmer it on the stove for 6 - 24 hours (longer if you like) or use a pressure cooker. I use the latter for 90 minutes. I make approximately 2 litres (2 quarts) at a time. Ok if you are talking strict conversion 4.226 cups = 1 litre. Ok. Now to the recipe.
  • 2 pounds (or more) of bones from a healthy source
  • 1 onion - quartered
  • 2 carrots - roughly chopped
  • 2 stalks of celery - roughly chopped
  • 2 tablespoons Apple Cider Vinegar or juice of half a lemon (or both)
  • 1-2 bay leaves
  • 1 tsp peppercorns
  • 2 litres (more or less) water 

Optional ingredients:

  • 1 inch piece of ginger (peeled)
  • 2 tsp turmeric ( it's an awesome anti inflammatory)
  • Chicken feet (1 or 2)
  • Pinch sea salt
  • Parsley
  • Any spice that catches your fancy

Bone broth, or stock, is an extremely good source of minerals and is known to boost the immune system and improve digestion. Its high calcium, magnesium, and phosphorus content make it great for bone and tooth health. Bone broth also supports joints, hair, skin, and nails due to its high collagen content. 

Place the bones in your pot or pressure cooker and cover with water and add the vinegar. Let it sit a bit. 10 or 15 minutes. The acid in the vinegar helps with the extraction on minerals from the bones. Chop up the veg and add to the pot along with all the other ingredients. You are all ready to start cooking with whichever method you've chosen.

When the broth is done, strain and refrigerate the batch or freeze some in smaller portions. Once cold you will be able to remove/discard the fat from the top of the broth. I keep my broth in the refrigerator for daily use. Every 3 or 4 days I take the entire batch and heat it in a pot over medium high heat and bring to a boil. I then refrigerate it again.  

Heat up a mug of broth! Sit back. Relax and enjoy!

Note: expect your broth to be quite gelatinous when it cools. But don't get upset if it's not.

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