Have you ever wondered why chicken soup is the go-to food when not feeling well? Bone broth is becoming a well-known food for supporting health. I have personally used bone broth to help my family through illness, allergies, and autoimmune health issues. Usually within 30 minutes of consuming we feel “strengthened”. It is not a magic pill but it does have a place in a natural based health arsenal. For resources on the science behind bone broth’s effectiveness as well as more bone broth recipes, see the links at the bottom of this post.
Let’s begin with the difference between stock and broth. Broth uses vegetables and meat while stock uses bones with or without meat. Technically, this makes bone broth really a bone stock. While stocks are normally made from cow and chicken, you can use the bones of any food animal. But, for the purpose of this post, we will be using beef bones. Your bones can be raw or precooked such as a roasted chicken’s bones. When possible, pasture raised, organic, hormone and antibiotic free animal bones should be used because along with the nutrients you will also pull out the nasty stuff from the bones.
For beef stock start with about 7-8 lbs of beef bone. You want lots of cartilage. If you have a severe MSG sensitivity you may want to use more meat and less bone and you will only want to cook it for a short time. This is because the bones will release glutamine. Our bodies need glutamine but in some people who have sensitivities to MSG, glutamine can also cause problems. I was not able to have any MSG but I have had no problems with the natural forms of glutamine from consuming bone broth. If you have any concerns at all, please use caution and do not make bone broth at least until you have studied it further. You may also want to read ** Nourishing Broth: An Old-Fashioned Remedy for the Modern World.
Rinse your bones well. Next you can begin by roasting your bones for half an hour in a 400F degree oven. I’ve done this and love the flavor. You can skip this step if you’d like to. Then, cover the bones with about 4 quarts of filtered water and add a tablespoon of raw organic apple cider vinegar and let it sit for about half an hour. I use **Bragg’s Organic Raw Apple Cider Vinegar but most any vinegar will work.
During the 30 minute rest, rough chop carrots, celery, onion and garlic. You can use the green tops as well. Any vegetable you like can be added.
In a stove top pot or crock pot, place all the vegetables, bones, and the water they were soaking in. Let them cook, covered, below a boil for as long as you’d like but at least 6 hours. I will often fill and set my crock pot to low or medium over night and all through the next day. Occasionally open the lid to skim the scum off the top.
When you are ready, use tongs to remove the neat and bones. Use a strainer lined with cheese cloth and pour the stock and veggies through.
This is what mine looked like after the strainer without using cheesecloth.
You may notice a slick feel to your stock from the gelatin that naturally occurs in the bones. This is good. 🙂
You can freeze your stock or use it immediately. But wait until you are ready to warm it up on the stove top and consume it to add herbs and salt. Use a quality mineral rich salt such as **Himalayan Pink Salt or **Celtic Sea Salt.
Pour yourself a bowl or mug and enjoy! Making quality bone broth is that simple!
For more information on healing foods and bone broth I recommend **Nourishing Traditions.