Bone broth is made out of cooking bones along with some vegetables for a lengthy amount of time that turns into a rich and substantial liquid. The idea of cooking for a long time is that in the process, the gelatin from the bones is released, thus resulting in a think (gelatinous) substance. Also, longer cooking time allows the nutrients and minerals from the bones to be released. This is why some health fanatics call it immunity broth.
What bones to use? – really guys, don’t sweat on this one. I usually use chicken bones that I save from using a whole chicken. I save them in a tight container in the freezer so it keeps lot a long time. You could also use beef bones, lamb, duck, pork, PRETTY MUCH ANY BONES! here is another tip I read somewhere. *** You can save cooked bones from your meals *** say what!?! yes, you heard me right. If you are concerned about bacteria or mixed flavors, do not worry. The long cooking time kills pretty much anything that could be there. If anything, it can give some flavor if the meat is roasted or grilled like steak. As a good scientist I had to test it and did it a few times and it was good, with extra roasted flavor.
What vegetables to use? – up to you, or what you have in your fridge. What I do usually is, I SAVE ALL the scraps of vegetables that otherwise will go to the trash. These include: peels and ends of any vegetables, garlic peels, peel and end of onions, stems of kale, spinach, cabbage outer leaves, herbs like parsley, cilantro, basil, etc. Just make sure the vegetables are either organic and cleaned really well. The way I see it is that every vegetable has tons of nutrients and vitamins, including the peel and the end roots. The longer it gets cooked, the better to allow those nutrients to be released into the broth.
What is so good about bone broth? – aside from being delicious and is a great base for many dishes like soups, stews, cooking your beans or rice, it delivers a concentrated amount of nutrients and minerals that are extracted from the bones and veggies. Specially collagen, an essential protein found in our skin, joints, connective tissues. Collagen helps healing of the gut lining. Cooking the bones with a splash of apple cider vinegar will help ‘break down’ the bones so that the minerals and nutrients can leach out into the broth. I use this brand of apple cider vinegar.
Benefit of chicken (or bone broth)
- Boost the immune system
- Provides extra dose of minerals (calcium, potassium, magnesium, phosphorus, and more)
- Provides amino acids, the building blocks of proteins in our body
- Helps the digestive system
- Promotes probiotic balance in the gut
- Reduces symptoms of digestive disorders
- Healthier joints and ligaments.
- Healthier looking skin
- Helps alleviate food allergies
So, really guys, there is no real recipe with this as it is simply simmering a bunch of bones in water and some vegetables for a while. I like to have fun and add different ingredients depending on what is available. Following is a recipe you can easily follow:
Chicken bone broth
- 2 – 3 lbs of chicken bones (back, neck and feet are best)
- 5 big carrots (don’t peel them)
- 5 stalks of celery
- big chunk of ginger
- 5 mushrooms ( I use shiitake)
- scraps of other vegetables (fennel, cabbage leeks, onions, broccoli, kale, chard, etc)
- 2 tbsp of vinegar (I use apple cider vinegar)
- 5 bay leaves
- 5 tbsp Himalayan or sea salt ** (see note below)
- spices & herbs (peppercorn, oregano, thyme, parsley
- water to fill up the pot
Wash and scrub the vegetables really well. You can keep the peel, specially if they are organic. You can roughly chop them if they are whole or use the saved scraps.
Place washed and cleaned bones at the bottom of the pot, add the vegetables and top off with water leaving about an inch or so from the top of the pot so it doesn’t overflow. In the video I am using a 10-quart stock pot.
Add the vinegar, spices and herbs, if using any (recommended so it is flavorful)
*** Note: about the salt, I try to use a lot less, because this broth will be used for cooking and for drinking, so I much rather adjust as I cook.
Cover to a boil, once it starts boiling bring down to a simmer from 4-8 hours. It is a long time but your broth will be delicious and full of nutrients. Plus slow simmering ensures the nutrients and minerals leach out of the bones. If you use cartilage rich bones and joints, you will see how these become gelatinous, like j-ello. It is fascinating!
After the time is up, strain to remove all the vegetables, bones and pieces floating around. You can store in the freezer to be used for cooking later on. Gallon zip-lock bags are good, glass containers (but don’t fill them all the way, the glass might crack) or plastic container (that are toxic free).
Watch the video and watch me how I made my broth, super simple