Bone broth, the nourishing, golden elixir, packs a punch of easily digestible nutrients such as collagen, gelatin, amino acids, fat, and minerals (sodium, potassium, calcium and magnesium).
This tonic will make your health sing by boosting immunity, healing your gut, and replacing essential electrolytes.
Including it in your diet on a daily basis is a valuable habit that I urge you to try. Use it as a remedy for keto flu symptoms, to restore digestive health, and as ammunition against winter colds.
Our grannies knew it as Jewish penicillin and regarded it as liquid gold for your health — we’d do well to follow in their footsteps and choose it, over pill popping!
A note on cooking
I encourage you to embrace a freestyle way of cooking, and use this recipe as a guide. Don’t get too caught up in measuring things exactly — you can eyeball most things.
Cooking should be relaxing, unfussy and an opportunity for you to exercise your creativity. Don’t forget to taste as you go along, and use your intuition with flavours.
Trust your instinct, on whether it needs more of this, or more of that — cook to what you like!
Sourcing your bones
Relieve your local butcher of his beef, chicken, pork or lamb bones. If possible, try to source the best quality you can — free range or organic.
This is essential, as the nourishment of a bone broth is only as good as the health of the animal.
Next time you enjoy a roast chicken, make sure you save the carcass and skin. You can either make a bone broth straight away, or freeze them for later use. Chicken wings, chicken legs, save them all and build a stockpile of bones in your freezer, ready to boil up at any time.
How to cook it
Use a heavy based pan, with a tight fitting lid and cook using, the hob, ovenor a slow cooker.
On the hob, bring the bones to the boil and then let it simmer gently on a low heat, or pop it in the oven at 100°C to gently cook– if you have a stove with a simmering oven, even better!
The slow cooker is an energy efficient, hassle free alternative that does all the work for you. Simply pop it on and let it do its thing for hours and hours.
How to use it in the kitchen
Get creative and start using broth as a staple in the kitchen. Drink it straight up, pimp it up with some herbs, spices and greens, or use it as a base for soups, stews, gravy and sauces.
Instead of using water, you can use it to wilt or steam vegetables. It’s also a great addition to scrambled eggs — add a dash to beaten egg, and cook low and slow.
Trust me on this one, it makes them delicate, and silky smooth — delectable!
Whatever way you decide to use it, just keep it in mind while cooking — it’s will bring any dish to like with that lip smacking, unami flavour!
Pimp your broth
With a pinch of salt, some shredded meat and leftover vegetables, the humble broth can be transformed into a speedy, nourishing meal. In a pot, bring the broth to a gentle simmer and add what you fancy.
Below are some ideas to get you started:
As you can see, there’s no limit to the complexity of taste you can build into your broth, so get your creative juices flowing 👩🍳👨🍳
1/ Put all the ingredients into a large stockpot and cover with filtered water. Make sure to cover the bones, while still leaving a couple of centimetres from the top of the pot.
2/ Cover the pot with a tight fitting lid, bring to the boil and then simmer for up to 24 hours.
The longer you cook the broth, the more nutritious and delicious it will be.
3/ Once the broth has cooked (a rich golden or amber colour is a good indication it’s ready), strain the liquid using a fine sieve. Slurp on it straight away, or allow to cool and store in the fridge or freezer.
4/ As the broth cools, a layer of fat will rise to the top. This will create seal and prevent it from spoiling too quickly. In the fridge, the broth should last up to a week.
Freeze broth in ice cubes for quick additions to meals
Adding acid like apple cider vinegar helps draw out minerals from the bones
If you’re running short on time, save your bones in the freezer for later