Sunday, February 9, 2014

Healthy Minute- Bone Broth

Bone broth is full of minerals, protein, and nutrients. Bone broth contains calcium, magnesium, phosphorus, silicon, gelatin, and many trace minerals…in a form that is easily absorbed by the body!  It's even added to baby's milk to make it more digestible. Bone broth can also help strengthen the thyroid.
This video will give you a lot of good information, as well as a step-by-step on how to make your own bone broth.

Another bonus is that it is very cheap and easy to make. If you buy bone broth in the store, you are kinda wasting money. Most bone broth can be made with a carcass of something that you've already eaten, water, and a little apple cider vinegar. The nutrients from the bones, shells etc… will leach out into the water making a wonderful, nutrient-rich broth!  (apple cider vinegar’s main purpose) If you want a little extra flavor, try the recipes below.
You can make different kinds of bone broth.  (Chicken, Fish, Beef)   Here are the common recipes:

Chicken Bone Broth
(or turkey, also pork)

1 whole free-range chicken carcass
2-4 chicken feet (optional)
4 free-range egg shells
4 quarts filtered water
2 organic carrots – chopped
3 stalks of celery – chopped
2 tbsp. apple cider vinegar
4 whole garlic cloves – chopped
1 onion – chopped
1 bunch of parsley

Put the chicken carcass into the crock pot. You could also use 2-3 lbs of chicken parts, such as necks, backs, breastbones and wings, etc.
Add the rest of the ingredients to the large stock pot of crock pot. Cover with water.  Bring to boil and then reduce heat and cover. Let simmer for 24-48 hours.  Strain out solids.  The bones will be crumbly.  Broth will become very thick when cooled.  Store the broth in glass jars and allow to cool completely, label and freeze.

Fish Bone Broth

3-4 whole carcasses, including heads, of non-oily fish such as sole, turbot, trout, brim, rockfish or snapper.
2 tbsp. butter
2 onions – chopped
1 organic carrot – chopped
1 bunch of cilantro – chopped
3 cloves of garlic – chopped
1/2 cup of dry white wine or vermouth
1/4 cup of apple cider vinegar
3 quarts of filtered water

Put all ingredients into a large stock pot or crock pot.  Bring to boil, reduce heat, cover and simmer for 12-24 hours.  Strain out solids and feed to your dog.  Bones will be soft and crumbly.  Store broth in glass jars and allow to cool completely, label and freeze.  Broth will become thick when cooled.

Note: The wine will cook out of the broth. It just enhances the flavor. It is optional.

Beef Bone Broth

(or Venison, Elk etc…)

4lbs. of beef and knuckle bones (approx.)
3lbs. of meaty rib or neck bones
4+ quarts of filtered water
1/2 cup apple cider vinegar
4 free-range egg shells
3 onions – chopped
3 organic carrots – chopped
3 stalks of celery – chopped
5-6 cloves of garlic – minced
1-2 tsp. thyme
1 bunch of parsley

Simmer stock for at least 12 hours or as long as 72 hrs.  Strain and discard solids. Broth will become very thick when cooled.  Store broth in glass jars and allow to cool completely, label and freeze.
Hint: let all ingredients sit in the water for about 1 hour before starting to cook broth.  This will help the vinegar to break down the calcium.