The Miracle of Bone Broth
Bones are often removed prior to sale at the grocery store or butcher and even tossed out with the trash upon finishing a meal. What has become a nuisance is in fact a hidden gem. There is immense value hidden in the bones that is being overlooked. Considered an ancient and powerful remedy, bone broth has been used for years as nourishment, for medicinal treatment and for adding flavor when cooking.
Bone broth is great for everybody. It is a very easy way to make things you cook tastier and filled with more nutrients. Here are some ways I like to use broth:
1. Soups & Stews: Perhaps an obvious one, but soup and stew recipes often call for broth and many use broth from a can. Broth that you make at home from bones will not only be much cheaper, but also have a much fuller flavor. With bone broth on hand, you can have a delicious homemade soup done in less than 30 minutes.
2. Water Alternative: Use bone broth to replace water while cooking grains, such as rice, quinoa or kasha. Again, added flavor and nutrients!
3. Take it Straight: Bone broth can be a very satisfying light snack or tea. I like to heat up a cup and add a dash of ume plum vinegar. It tastes SO good.
In addition to using bone broth while cooking, it can also be used as a remedy. Traditionally bone broth has been given to those who are sick with the cold or flu, being a very soothing drink that is easily digested. Additionally, bone broth is an excellent remedy for those afflicted with issues that affect connective tissues (gastrointestinal tract, joints, skin, lungs, muscles and blood) and, go figure, bones! This is a wonderful way to supplement the diet for those who suffer from osteoporosis or osteopenia.
What makes bone broth so special? Well, when you think of all that makes up our bones (many nutrients) and all that our bones do for us (such as being the primary location for the manufacturing of blood cells) it begins to make sense why a food from them would be very powerful for us. The nutrients contained in bones are many. When you drink bone broth, you are getting a supplement filled with natural sources of calcium, phosphorus, magnesium, sulfur, fluoride, sodium and potassium--all the minerals that make up bones. In addition you get added bonuses with things like collagen, chondroitin, elastin and more! Think about all of these things when you take a supplement made of manufactured calcium/magnesium. Not many supplements made for our bones have all of the nutrients that are bones require inherent in them like bone broth.
Here is the best part! Bone broth is super easy to make. People used to make it all the time, but we have since moved away from buying meat with bones and instead purchasing boxes or cans of bland broth when needed. Also, you are usually paying more to have the bones removed for you. So, less expensive meat with added value! If you buy a whole roasted chicken, save the carcass to use. You can also usually purchase cooking bones from the meat department or a local farm.
Here’s how to make it:
1. Place bones in a slow cooker or large pot. (Note! If you are using non-poultry bones, first roast for 20 minutes at 400F.
2. Fill with water so that the bones are covered.
3. Add a splash of apple cider vinegar (to break down the bones). I usually add a 2-3 tablespoons, maybe more if I have a lot of water.
4. (optional) You can also add any vegetables that are getting old that might add even more flavor. I will often keep a bag in the freezer of the ends of onions, tops of celery, etc to add to the pot. Keep in mind that these things are going to be strained out.
5. Let simmer on low for 12-24 hours, or longer. I will either keep it on low overnight or leave the slow cooker on for a day and night. You can cook it as long as you want. What you are looking for is the break-down of the bones. Chicken bones will often break dow entirely, whereas bigger bones (like beef) will not. It is important to only use stainless steel cookware for this. Other materials can leach into the broth. I highly recommend this slow cooker, if you don’t want to keep your stove on that long.
6. Let cool, then strain broth through a fine mesh strainer and put in containers to freeze. I save jars and fill these 3/4 of the full (because it will expand when frozen). Keep one thawed in the refrigerator at all times.
When you get used to having this on hand, you won’t want to be without. Take advantage of this powerful, nutrient-filled food. Explore the tasty world of bone broth!
If you don't want to make bone broth, there are options!
1. BIY Bone Broth makes a fabulous bag of pre-roasted bones and a seasoning bag, which creates one very delicious pot of broth. They pay very close attention to bone sourcing, so you can rest assured that quality is not an issue.
2. Pacific Foods make a decent bone broth from organic chickens. This is a nice one to have on hand in your cupboard.
3. There are now many small businesses selling really good bone broths at local co-ops and farmer markets. Check out what is available in your local area.
