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Bone Broth (it's not just a trend)

You should always listen to your grandma (maybe great-grandma for some of you), because science just proved her right, broth HEALS. Essentially “broth” is just a liquid made from the good stuff (minerals, vitamins, collagen, protein, etc) released from boiling bones. I would classify it as the ULTIMATE SUPERFOOD, and no its not just a trend,  broth has been traditionally used since ancient times in many cultures.

Whether you are treating an ailment or you just want to add some nutrient dense flavors into your cooking, if you aren’t already making BROTH, let me explain why you should.  

 

 

 

Why you NEED to incorporate it into your daily life:

  1. It tastes bomb. Drink it alone, for soups, in stir fry’s, did I say alone?
  2. It reduces joint pain and inflammation by utilizing glucosamine, chondroitin, hyaluronic acid, and other compounds from the broken down from the cartilage.
  3. Promotes healthy hair and nail growth, thanks to the gelatin in the broth.
  4. It inhibits infection caused by colds and flus because of our friends the anti-inflammatory amino acids.
  5. It supports our digestive systems, and more importantly gut lining.
  6. Bone broth contains high amounts of calcium, magnesium, and other nutrients that play an important role in healthy bone formation.
  7. Glycine also has calming effects, which may help you sleep better.
  8. It helps remove TOXINS from our body. 
  9. You get a serving of protein since the bones themselves are made up of 50 percent protein.
  10. This magic broth is nice on the wallet, you can use leftover bones from any meal,  I usually save them up as a I cook in the freezer.
Browned BONES in the oven.

Browned BONES in the oven.

RECIPE HACKS

1.     BROWNING: Always brown your bones. This browning/ caramelization process actually adds flavor

2.     SIMPLIFY: very time I make sushi, tacos, burritos, I OVER STUFF, Don't over do the amount of ingredients you use in your broth. Keep it simple

3.     COOLING: The way you cool the broth effects bacteria growth. You want to make sure you cool the broth efficiently and QUICK! (DO NOT ADD HOT BROTH TO THE FRIDGE!)

 

Bone broth is made with bones and cuts of meat high in COLLAGEN; such as marrow, knuckles, and feet.  You can bones from so many types of animals; lamb, pork, chicken, veal… you name it. 

Bone broth is made with bones and cuts of meat high in COLLAGEN; such as marrow, knuckles, and feet.  You can bones from so many types of animals; lamb, pork, chicken, veal… you name it. 

RECIPE BASE:

·      1 1/2- 2 pounds of grass-fed, pastured bones

·      2 TBSP apple cider vinegar

Additions:

·      celery, garlic, carrots, onion

·      spices & herbs should be added at the end with salt

 

Keep it simple. (you can do this method on the stove or simplify it in a crockpot)

1.     Roast bones until golden brown at 400 degrees. (about 25-30 minutes)

2.     Once cooled place bones into a large stockpot OR crockpot. You only need a few bones to make broth, but the more you can fit in the crockpot the better.

3.    Add a splash (about 1-2 tablespoons) of vinegar. 

4.     Fill with filtered water to cover all the bones completely and let cool.

5.     Set your crockpot or stockpot on low, and cook for at least 12 hours, preferably longer. Poultry bones can go as long as 24 hours, and beef bones can simmer for up to 48 hours.

7.     When the crockpot is cool enough to handle, pour the broth through a strainer. 

8.     Season with salt to taste. Once cooled place in ice cube trays for single servings or larger storage container. Keep some for week and use within 5 - 7 days in fridge.

Once you get the method down, it is easy to have broth on a monthly rotation!

GREAT Resource: http://www.westonaprice.org/food-features/broth-is-beautiful

 

WHERE TO FIND BONES?

Remember, you want the highest quality nutrients and minerals from these bones. They MUST be grass-fed, pasture raised, and organic. 

·      Leftover from cooking at home.

·      Local butcher or Farmers Market.

·      Butcherbox is where I get all my meat, its delivered to your door just like a CSA