Bone broth

Tam West

The preparation of bone broth allows minerals and proteins to be drawn out of bones that form the basis of the soup. These include collagen – the jelly-like consistency in the broth. A recent review found increasing collagen in the diet had beneficial effects on bone tissue, leaving the authors to conclude that it could be used in the prevention of osteoporosis. There are no research studies looking directly at bone broth – and given how expensive it is to conduct clinical trials, this is no surprise. However, it is entirely plausible to suggest anyone with an immune or inflammatory problem (digestive, joint or metabolic) would benefit from the inclusion of bone broth. And, when it comes down to it, broth just tastes awesome. If you've not tried it, then check out the recipe below from a blog I follow: wellnessmama.com. Super simple to do, it makes a great base for soups, casseroles, mince dishes or just as a drink to which you've added lemon, turmeric and sea salt. Read Mikki's full article for more.

Ingredients

1 kg	Bones, or more, of any kind, preferably organic (from butcher) (Main)
2	Chicken feet, for extra gelatine, optional
1	Onion
2	Carrots
2	Celery stalks
2 Tbsp	Apple cider vinegar

Optional

1 bunch	Parsley
1 Tbsp	Sea salt
1 Tbsp	Peppercorns
1 serving	Mixed herbs, or spices, to taste, you can also add 2 cloves of garlic for the last 30 minutes of cooking

Directions

1. Fry off the bones in coconut oil/olive oil to brown and transfer into crockpot/slow cooker. Add chicken feet, onion, carrots, celery and apple cider vinegar. Add optional herbs and pour over enough water to cover everything. Bring to boil then leave to simmer.
2. During the first few hours of simmering, you'll need to remove the impurities that float to the surface. A frothy/ foamy layer will form and it can be easily scooped off with a big spoon. Throw this part away. I typically check it every 20 minutes for the first 2 hours to remove this.
3. During the last 30 minutes, add the garlic and parsley, if using.
4. Remove from heat and let cool slightly. Use a fine metal strainer to remove all the bits of bone and vegetable. You can eat the bones or, if soft enough (and your blender is strong enough), you may blend and add them.
5. When cool enough, store in a glass jar in the fridge for up to 5 days, or freeze for later use.

Cooking times

Beef broth/stock: 48 hours
Chicken or poultry broth/stock: 24 hours
Fish broth: 8 hours