How to Make Bone Broth
I discovered bone broth a year or so ago and have been trying to get into the habit of making and drinking it more regularly as it’s so packed with goodness, and it’s delicious, mashaAllah!
I’ve found organic bones to be very affordable where organic meat is absolutely extortionate! I love that I can benefit from all that goodness of the nutrients, not have to worry about added hormones or antibiotics, and all without it costing and arm and a leg.
Bone broth is absolutely packed with nutrients! By simmering vegetables on very low heat, you extract valuable minerals and phytonutrients and simmering bones releases collagen, amino acids and minerals all of which have amazing healing properties.
Sally Fallon, author of Nourishing Traditions explains,
“Stock contains minerals in a form the body can absorb easily—not just calcium but also magnesium, phosphorus, silicon, sulphur and trace minerals. It contains the broken down material from cartilage and tendons–stuff like chondroitin sulphates and glucosamine, now sold as expensive supplements for arthritis and joint pain.”
Read more on the incredible benefits of bone broths.
A few important tips and a heads up:
- Never skip the vinegar/lemon juice step. The helps the minerals to be extracted from the bones.
- Always start with cold water when you make a bone broth (when you add the vinegar/lemon juice and water to the bones) and don’t throw this water away. This water will be the base of your broth.
- Rather add the veggies and any sea vegetables towards the end; not at the beginning (that beign saidm when I make chicken both, I chuck everythingm veg and all, into my crockpot at one time for the sake of ease and it still turns out great).
- You can do all this in a crockpot but you’ll need to allow for a little extra time (you know how it takes a while for your crockpot to get fired up and bubbling away).
- A bone broth will be gelatinous when it’s cool. Just wanted to let you know as it can be a bit strange looking if you haven’t seen it before. Gelatinous is good – it means that the gelatine has been cooked out of the bones and into your broth and gelatine is extremely healthy for bones, cartilage etc…
- 1kg (2lb) chicken, beef or lamb bones (organic, grass fed or pasture-raised)
- 2 tbs vinegar or lemon juice (helps leach the nutrients out of the bone)
- 2 stalks of celery (with leaves)
- 2 large carrots – scrubbed and roughly chopped
- 1 large onion – roughly chopped
- 1 bay leaf
- 3 large cloves of garlic
- 4 black peppercorns
- ¼ bunch of fresh parsley
- Optional: a sprig of fresh thyme
- Place the bones on a baking tray and roast them at 180C until they are brown (around 30 minutes. This is optional but adds a delicious flavour). Allow to cool.
- Place the bones in a large pot and cover them with cool water (not hot).
- Add the vinegar (or lemon juice) and allow the mixture to stand for 30 minutes.
- Simmer for 4 -12 hours for chicken (I think 6 works well personally) and up to 48/72 hours for beef or lamb.
- Add more water as needed.
- Add the vegetables (and seaweed) in the last 2-3 hours of cooking.
- When it first starts cooking, you might need to skim foamy scum off the top.
- When the stock is done, strain it through a fine-mesh strainer (ideally lined with cheesecloth. I don’t bother to be honest (I generally just use a sieve/colander) as I don’t mind little bits in my broth, but if you want a clear bit-free broth, the cheesecloth will do the trick)
- Press down on the solids to squeeze out as much liquid as you can.
Do you already make bone broth? Do you have any tips or recipes to share?