Recipe – Bone Broth Basics


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Did your grandma or mom make you chicken soup when you were sick? Ever wonder why it always seemed to do the trick in making you feel better? Well, it isn’t just another wives’ tale or old-world idea. Bone broth has been scientifically proven to reduce the length and severity of the common cold. Check out this article I posted for more ways to bust the cold and flu bugs – “The 5S’s of Busting Cold/Flu Bugs.”

All bone broths made from beef, chicken, fish, lamb or other meat proteins are staples in traditional diets in most cultures of the world. Why? Bone broths are nutrient-dense, easy to digest, rich in flavour and of course, boosts healing.

Bone broth or stock was a way to use all parts of the animal. Bones and marrow, skin, tendons, and ligaments, which cannot be consumed easily, can be simmered to cause these carcass parts to release their healing compounds of collagen, proline, glycine, glutamine, minerals and gelatin. Simply put, bone broth is packed with health-promoting minerals that your body readily absorbs like calcium and magnesium. A study conducted by the University of Nebraska Medical Center decided to scientifically figure out what gave chicken soup (broth) its beneficial qualities. Apparently, the amino acids (proline, glycine and glutamine) released into the prepared stock reduced inflammation in the respiratory system, improved digestion, boosted the immune system and healed disorders like allergies, asthma and arthritis. [1]

Bone broth is a fantastic addition to your cold/flu season staples, but NOT the store-bought varieties. However, selecting bones from grass-fed or ocean-wise sources will mean you are reaping the benefits contained within the bones without adding toxins like mercury, lead or pesticides to your body.

Good soup is one of the prime ingredients of good living.little-bird For soup can do more to lift the spirits and stimulate the appetite than any other one dish.– Louis P. De Gouy, The Soup Book (1949)

If you are curious about specific health benefits, check out Dr Axe’s blog post, “Bone Broth Benefits for Digestion, Arthritis and Cellulite.”

Recipe time 

I have perfected my broth making skills for a couple of decades. I used to add “extras” to the broth to make it more palatable, but now my broth has a rich and robust flavour that can be you can enjoy like tea in a mug. After all, warm bone broth warms you from the inside out and provides you with so many health benefits.

Basic Chicken or Turkey Broth
Yields 3
"Soup is the song of the hearth... and the home.” -- Louis P. De Gouy, ‘The Soup Book’ (1949) Then add immunity booster and gut healer, what more could you want?
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Ingredients
  1. Chicken or turkey carcass with meat and bones (approx. 4-5 lbs)
  2. Water to cover the bones/carcass
  3. 1-2 carrots, cut into large chunks
  4. 1 small onion, coarsely chopped
  5. handful of celery leaves, chopped
  6. handful of fresh parsley, chopped (optional)
  7. 2 tbsp apple cider vinegar or lemon juice
  8. ½ tsp marjoram
  9. ¼ tsp dried basil
  10. 1-2 bay leaves
  11. salt to taste (do at the end)
Instructions
  1. Place bones with bits of meat, vegetables and spice into crockpot. Cover with water.
  2. Simmer for 3-5 hours covered on stovetop or 8-10 hours on low in crockpot. Remember the longer the broth simmers, the richer and more robust the flavour.
  3. Salt to taste when simmering is complete.
  4. Strain, but save meat bits to add to soup later. Refrigerate. When the fat has hardened, skim off and discard. Freeze into desired portions or make into soup or drink heated up by the mug full. However, keep refrigerated and use within a couple of days.
Adapted from Soups & Muffins Eating Better Cookbook by Sue Gregg (p 37)
Adapted from Soups & Muffins Eating Better Cookbook by Sue Gregg (p 37)
Watt Works Nutrition https://wattworksnutrition.ca/
Basic Beef Broth
Yields 3
“There is nothing like soup. It is by nature eccentric: no two are ever alike, unless of course you get your soup in a can.”-- Laurie Colwin, 'Home Cooking' (1988)
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Ingredients
  1. 6 lbs beef bones, beef shank, oxtail or short ribs
  2. Water to cover the bones
  3. 1-2 carrots, cut into large chunks
  4. 1 small onion, coarsely chopped
  5. handful of celery leaves, chopped
  6. handful of fresh parsley, chopped (optional)
  7. 2 tbsp apple cider vinegar or lemon juice
  8. 1 tsp thyme, dried
  9. 1-2 bay leaves
  10. salt to taste (do at the end)
Instructions
  1. Roast bones at 425F for about an hour. Although this step is optional, it produces a richer dark brown broth.
  2. Place bones with bits of meat, vegetables and spice into crockpot. Cover with water.
  3. Simmer for 3-5 hours covered on stovetop or 8-10 hours on low in crockpot. Remember the longer the broth simmers, the richer and more robust the flavour.
  4. Salt to taste when simmering is complete.
  5. Strain, but save meat bits to add to soup later. Refrigerate. When the fat has hardened, skim off and discard. Freeze into desired portions or make into soup or drink heated up by the mug full. However, keep refrigerated and use within a couple of days.
Notes
  1. I prefer to make my broth in the crockpot in the evening and leave it to slow cook all night. However, perhaps you would prefer preparing it the night before, putting it in the fridge and wait to put it on in the morning before heading out the door. That way your broth would be ready when you came home...and your home would be filled with the aromatic fragrance of goodness.
Adapted from Soups & Muffins - Eating Better Cookbooks by Sue Gregg (p 37)
Adapted from Soups & Muffins - Eating Better Cookbooks by Sue Gregg (p 37)
Watt Works Nutrition https://wattworksnutrition.ca/


Resources

[1] University of Nebraska Medical Center. “Chicken Soup for a Cold” http://www.unmc.edu/publicrelations/media/press-kits/chicken-soup (accessed 23 October 2014).


About Brenda

As a nutrition consultant and educator, I aim to support you in achieving health and vitality through natural wholesome foods and lifestyle transformation. Ready to change yourself from the inside out? Then contact Brenda today -- hello@wattworksnutrition.ca