Nutrient dense, immune boosting and loaded with healing amino acids. Bone broth is a brilliant addition to your diet this winter… (not a vegan friendly post)

So what is it?

Bone broth the liquid released from beef bones when cooked at a low temperature for a long time. You can use use chicken, and even fish bones, I tend to find beef most versatile. By simmering the bones in water with some vinegar, it helps extract the nutrients from the marrow, infuses it with the water which then creates the broth. When heated, it’s a smooth liquid and when cooled, turns to a thick gelatine which is loaded full of nutritious and beneficial collagen.
How do you use it?
Winter is a wonderful time to get stuck into your bone broth as it can create the base for soups, risotto,  you can add it to your veggies, or simply heat up a cup and drink it like a soup. Basically anything you would use regular stock for.
I Buy Stock – Is That The Same?
Great question, but no. Stock, although a similar process, doesn’t cook nearly as long and therefore isn’t as enriched with gelatine and nutrients.
Why do i need it?
Bone broth is a fantastic way to heal your gut lining if you have experienced leaky gut and is  great aid for digestion and brain function. It helps boost your immune system and fight off colds. Its loaded with collagen which is incredible for hair, skin and nails. Depending on the bones that are used, the vitamins and minerals that are extracted are highly nourishing for our bodies. It also help with joints and inflammation. Personally, I  even add a few spoons into my dogs night meal to help with his joints after surgery. (those who know me, wont be surprised)
Where can you get it from?
Many fresh food markets will sell it, but it can be quite expensive, making your own is easy and you can freeze the extra, so it never goes to waste.
A slow cooker is by far the safest and easiest way. Find the following ingredients:
  • Grass fed Beef bones, go for knuckles, joints and marrow bones.
  • 3-4 carrots
  • 1-2 onions
  •  1/3 bunch celery
  • 1 head of garlic
  • 1/2 cup apple cider vinegar
  • Filtered water, just enough to cover everything
  • Rosemary

All of these ingredients will go into the slow cooker and cook for 24-48 hours. However, before you put the bones in, crank up the oven, place the bones onto a tray and cook them until they are crispy and golden. This adds a beautiful colour and rich flavour to your broth. Make sure you add the juices and all the little bits left in the pan as well.

Once your pot is ready, put the slow cooker on a low heat and leave it to simmer for 24-48 hours. This gives a good amount of time for the nutrients to be pulled from the bones.

Once finished cooking, strain the broth and let it cool, discarding the bones and veggies. Once the broth is cooled you can choose to remove the fat that settles ontop, you may like to use it for cooking as it is nutrient dense or simply throw it out.

 

 

 

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