CONDIMENTS/ MAINS/ SAUCES & DRESSINGS/ SOUPS

Nutrient Dense Bone Broth

 

I have been making bone broth for my kiddos since they were toddlers and sneaking it into their foods such as pasta sauces, rice dishes, veggies and more! There is a reason why Dr. Kellyanne in her New York Time best Seller book ‘Bone broth Diet’ refers to bone broth as pure “liquid gold.” It is one of the most nutrient dense foods on the planet and is a real superfood on so many levels. As I was plant based only when both of my children were born (my son is 8 and my daughter is 4 years old) I would enjoy the smell through my home of a simmering pot of bone broth; however I never desired to consume it.

Being over forty now and being an avid researcher on all things longevity, I have learnt that this liquid gold can be a game changer for anti-aging, inflammatory, weight loss, healing, joint-protecting, hormone balancing and when combined with intermittent fasting it can help against dis-ease in the body. As we age, often our waist expands, this is in part due to the adrenals impact on fat distribution (two little glands the size of a walnut that sit atop of your kidneys.) Your health and wellness to include weight loss depends on these glands performing optimally.  When you are unwell your body cannot produce conditional amino acids and this is precisely what bone broth helps to replace. That said, insulin is the largest culprit of accumulating excess weight as we age and intermittent fasting helps greatly with this.

Collagen and Gelatin are also present in bone broth which greatly help to strengthen the skin as we age, fights inflammation and heals and seals the gut. For all of these reasons and more I now drink bone broth (even though I still don’t consume the flesh of animals such as meat, or chicken.) This recipe has been nourishing my family for years and I hope it nourishes yours too! You cannot go wrong here if this is your first time and you follow my recipe and directions – in fact, you can do 2.5kg of all chicken, or 2.5kg of all fish and create various broths. This is just what we make!

 

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Nutrient Dense Bone Broth


  • Author: PRISCILLA

Ingredients

  • 2.5kg   5.5lbs Grass Fed Beef Bones – (Combo I prefer: 800g spare ribs, 650g ox tail, 500g marrow bones, 500g chicken feet)
  • 674g   3 Onions, peeled, quartered
  • 450g   3 Carrots, peeled, roughly chopped into large chunks
  • 330g   3 Celery Sticks, roughly chopped into large chunks
  •   56g   ¼ Cup unpasteurised Apple Cider Vinegar
  •   76g   2 Cups Fresh Parsley, stems included
  •   30g   Bunch of Fresh Thyme
  •  3.7L   16 Cups (4 quarts) Filtered Water
  •   16      Bay Leaves

Instructions

  1. Preheat oven at 180C.
  2. Wash bones well under filtered water and pat dry with a paper towel.
  3. On a baking paper lined oven tray, bake only the meaty bones in the oven at 180C until golden brown, approx. 45-60 mins.
  4. Place non-meaty bones into a stock pot on the stove and add water, apple cider vinegar, carrot, celery, thyme, parsley and bayleaves. Allow to sit with the heat off whilst the meaty bones are browning in the oven.
  5. Add browned bones from oven to the stock pot to include any juices from the tray.
  6. Ensure all bones are covered with liquid. If not, add in a little more filtered water to make sure they are covered.
  7. Bring stock pot to a boil on high heat and remove from the top any foam (not fat). Reduce heat to low and simmer for approx. 38 hours. During the time you will need to check the stock pot and add more water.

Notes

Tip: You can make this in a slow cooker, or I prefer to make it in my large cast iron pot (old school!) I turn off the pot before I go to bed and start it up again very early in the morning. However you decided to make your broth is completely up to you!

Once 33 hours of simmer time is up, strain broth using a strainer with a clean pot underneath.

Place pot, or a container in the fridge containing the broth overnight so that it can develop a tallow. This is the fat layer that will form and harden on top and is to be removed the next day. This fat tallow can be used in cooking, if desired.

Broth can be enjoyed straight up in a mug warmed with some unrefined sea salt (I highly recommend), or we like to use it in kiddos fermented miso soup, or added to our homemade pasta sauces and other sauces just before serving to make them even more nutritious.

Storage: Store bone broth in glass jars in the fridge for a week or two, or we like to place smaller portions into freezer bags and freeze for up to two months, or in the deep freeze for up to three months.

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