Bone broth is a very healing & wholesome food that unfortunately with our fast paced, convenience seeking lives has been largely replaced with shop bought “stock”. This highly processed version relies on high temperature & fast-cooking techniques which usually results in a salty, watered down, non-gelling liquid totally missing the benefits of a traditional gelatine-rich broth.
It is worth noting that almost every culture throughout history has used bone broth for its nutritional importance, versatility and overall deliciousness so let’s take a look at why previous generations took the time to make it & how it can be made…
What is it?
Broth is a mineral rich stock made by boiling the bones of healthy (organic of course!) animals with vegetables & herbs. As well as its great culinary uses (the traditional base used in many 5-star restaurants) and unparalleled flavour, it is a powerful health tonic that you can be easily added to your family’s diet.
Bone broth contains a number of valuable minerals in a form that your body can easily absorb and use plus a variety of trace minerals.
The following is a brief summary of the many benefits of bone broth – there is a wealth of information that you can find by Googling ‘bone broth benefits’:
- Gelatine found in bone broth aids digestion and in particular the absorption of protein
- Bone broth can inhibit infection caused by cold and flu viruses and assists in fighting inflammation
- Being easily digestible bone broth helps heal the lining of your gut and contains valuable nutrients
- Bone broth also supports connective tissue found in the joints, hair, skin, and nails due to its high collagen content
How to make it
Making your own bone broth can be very cost effective as you can make use of left over carcass bones that may otherwise be thrown away … and making your own is not that hard!
There are many recipes & guidelines that can be found on the internet but our favourite method that has been tried and tested at the Green Bean is based on the guide in Jude Blereau’s book “Coming Home to Eat – Wholefood for the Family” http://www.wholefoodcooking.com.au/01-books01.html (one of our very favourite whole food chefs and she is based in Perth!)
To make up our Green Bean beef bone broth, we used the following from Jude’s book as a guide for quantities and a large stock pot:
- Approximately 2.5kg organic/biodynamic beef bones (you can further develop flavour by browning the bones either in the oven or in your stock pot before adding the other ingredients)
- 1 organic brown onion with skin on cut into quarters
- 5 medium sized unpeeled organic carrots roughly chopped
- Several roughly chopped organic celery stalks
- 3-4 organic Bay leaves (use can add other herbs like Thyme as long as they are not too over powering) & several stalks of organic parsley (save the leaves for later)
- Filtered water to cover the bones well (approximately 6 – 7 litres as a rough guide but depends on size of stock pot, the bones etc.)
- 2 tablespoons of organic raw apple cider vinegar depending on size of bones
Everything goes in the stock pot and you need to simmer over a low heat for AT LEAST 12 hours – the longer you cook your beef bone broth (up to 48 hours) the better the result! Check every so often and add more filtered water to keep the bones covered. You can add the parsley leaves towards the end of your cooking time.
Strain off the broth and you now have a very delicious and nutritious beef bone broth that will gel once chilled. [Note: there are many tips, guides, FAQs & explanations on the web]
Some really important points…
We can’t stress enough how utterly important it is to use the bones of healthy organic/biodynamic animals … if you have a think about what you are trying to achieve with your bone broth this should make really good sense
Plus it is also important to note the addition of vinegar … not only are fats ideally combined with acids like vinegar, but with making broth, the vinegar helps leach all those valuable minerals from the bones. We use & recommend organic apple cider vinegar that is unfiltered and unpasteurized.
How to use it
Your bone broth can be used in many ways – as the base in making soups, stews, gravies, sauces and reductions. You can also use it to sauté or roast vegetables.
However, to use as a health tonic try drinking (especially thru winter or when you are sick or rundown & stressed), a cup per day (you could add a little mineral rich organic salt for further flavour & nutrition).
We are now making “Bean Made” 48 hour beef bone broth using biodynamic & organic ingredients right here at the Green Bean!
See Facebook for more info.