It’s time for the nutrition and yumminess of bone broth! Cooler weather is here and we’re thinking about comfort food. Bone broth fits that category. Even though it is healthy year round sometimes we just think about making it a little more when the cooler weather hits.
Bone broth is a flavorful liquid that you make by boiling the bones of beef, poultry, fish or lamb for a long time, usually a day to even 2-3 days to get the most minerals from it. Adding apple cider vinegar to the bones and water before boiling help to release more of the minerals. (See the recipe for beef broth below). Often vegetables and herbs are added (typically carrots, onion, celery, garlic and I like to add bay leaves too). After you have finished cooking the used bones and vegetables are strained from the liquid and typically discarded. The resulting liquid is called “broth” or “stock” and is rich in numerous vitamins, minerals, and antioxidants (especially calcium, magnesium and phosphorous, which are essential for bone health) . Most importantly, bone broth is also particularly rich in two very special amino acids: proline and glycine.
Beef Bone Broth
5-6 pounds of grass fed beef bones
4 or more quarts cold water
1/4 cup organic cider vinegar
Following is optional but adds flavor:
3 onions, coarsely chopped
3 carrots coarsely chopped
3 celery sticks, coarsely chopped
Place all of your bones that have meaty bits on them on a large cookie sheet (with sides) or roasting pan and brown in the oven at 350 degrees until well browned.
Place all non meaty bones into a stockpot, add water, vinegar and vegetables. Let sit while your other bones are browning.
Add the browned bones to the pot, deglaze your roasting pan with hot water and get up all of the brown bits, pour this liquid into the pot. Add additional water if needed to cover the bones.
Bring to a boil and remove the scum/foam that rises to the top. No need to remove the floating fat. Reduce heat, cover and simmer for at least 12 hours and as long as 72 hours. The longer you cook the stock, the more rich and flavorful it will be. Add water as needed to keep the bones covered.
After 2-3 hours you will want to rescue any of the meat you need for recipes.
After you simmer for 12 – 72 hours strain the stock (how much you strain it depends on how clear you want it to be).
Using a crock pot also works well.
Refrigerate after cooling.
Can be kept in refrigerator for a few days before using or store in freezer to use at a later time.