Good ol' Bone Broth Recipe!
For my vegan and vegetarian friends...maybe skip this post! <3
For centuries cultures have used bone broth as medicine. In Traditional Chinese Medicine it is believed that bone broth increases and aids blood flow production, strengthens the immune system and so so so much more.
We tend to make a HUGE batch and freeze a bunch for about 2 weeks. Keep in mind we use bone broth on a daily basis, especially with two young kids, you surely want them getting all the good stuff as much as possible.
(Side note: Mason jars work great for the fridge, I don't recommend freezing but you can, just don't fill to the top. It's good to leave about an 1.5" from the lid so they don't crack.)
Below I've included a recipe that we use at home. Just some ideas, so play around with what you like. We don't use a slow cooker, however it's super convenient to use one.
Bone Broth Recipe:
Prep time: 15 – 20minutes
Cook time: 12 – 48 hours
Makes: 4 – 6 litres
4 - 6 pounds bones (beef/chicken/pork - organic & raw preferred)
3 - 5 litres of cold filtered water to cover bones
2 tablespoons raw apple cider vinegar or plain white vinegar
1 teaspoon himalayan or sea salt
2 large onion, chopped or in whole form (often we leave the peel on to give a nice colour to the broth)
2 - 4 bay leaves -optional
Feel free to add any vegetables or spices that you enjoy!
In TCM there are many spices that you can add to your broth to help move blood, reduce inflammation and strengthen the immune system. Depending on what you're looking to get out from your broth, I will include a few additional herbs you can add to your broth. If you want to keep it simple and have some picker eaters, keep it simple and use what you feel is best. Less is more, if you're not into too much flavour.
garlic (1-2 cloves)
rosemary (1/4 teaspoon)
kelp or seaweed
Immune boosting herbs or to build blood:
ginger (Sheng Jiang)
astragalus root (Huand Qi)
Chinese dates (Da Zao) - sweet tasting
gogi berries (Gu Qi Zi) - sweet tasting
Place bones in a large stockpot and add sea salt, apple cider vinegar and cover with water.
Bring the liquid to an almost boil over medium high to low heat and then lower the temperature to maintain a gentle simmer.
Simmer from anywhere between 8 - 48 hours, removing any froth that appears in the first 30. Generally speaking the longer you cook the bone the more nutrients you get, especially with beef bones because they are thick and full of goodness.
(If you're adding more spcies) Add the spices during the last few hours of cooking to maintain their flavour. Add additional water if needed to keep bones submerged.
After your desired cooking time, seperate a small batch (strained) for your daily soup or desired dish. Here is where you can add your veggies to be cooked - but not over cooked! :)
Strain the bones and transfer the remainder to mason jars and allow to cool. Some like to add ice cubes to the broth to have it cool quicker and avoid any chances of bacteria breeding.
Save in the fridge for up to 5 days and in the freezer for up to 6 months. Don't foget to add your broth to your favourite dishes (stews, stir fry's, pastas, etc.)
A few things that we add to our soups are:
3 – 5 celery stalks, chopped
2 large turnips, chopped
5 large carrots, chopped
Any root vegetables, seedweed, etc.
Go wild and enjoy your bone brothing! Remember you can't drink a cup a day without having to cook a soup ;-) (just a thought). Happy nourishing and strengthening, to you!
Would love to hear how you liked it! Feel free to comment below or send me an email: firstname.lastname@example.org
-Natasha Covic, CNP