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Bone Broth

We have received a few requests for a Bone Broth Recipe as we head into the winter season.  This is a more labor intensive recipe, as you need to skim the broth over the course of cooking.  This is a great recipe to prepare before your little one makes their debut! You can add it to your freezer meal stash.


It's also a great energy boost during labor, when your appetite is low.

Broths and stocks have been used in Europe and Asia for centuries and they are essential in gourmet kitchens. I often have a cup of warm broth as a snack, and it is great to keep in the freezer for those "under-the-weather" days.  You can use broth as a substitute for water when cooking rice or quinoa, or use it to make a quick homemade gravy

Additionally, the soaking of the bones in an acidic water draws out the calcium, magnesium, phosphorus and other trace minerals, making them more readily absorbed by our body. It is more budget-friendly than buying glucosamine-chondroitin and mineral supplements at your local Vitamin store. 



Prep: 5-15 minutes 
(See Cook times below)


Ingredients
  • 2 pounds (or more) of bones from a healthy source
  • 2 tablespoons Apple Cider Vinegar
  • Water

Optional additions***
  • 2 chicken feet for extra gelatin
  • 1 onion
  • 2 carrots
  • 2 stalks of celery
  • 1 bunch parsley
  • 2 cloves of garlic for last 30 minutes of cook time
  • Salt/Pepper/Herbs for flavor

You will need a large stock pot (or crock pot) to cook the broth and a strainer to remove the pieces when it is done.

If you are using raw bones, especially beef bones, it improves flavor to roast them in the oven first. I place them in a roasting pan and roast for 30 minutes at 350.

The first step in preparing is to gather high quality bones. Many butchers will sell bones; mine saves me “chicken backs” which is just the frame after he has removed the breasts, wings, and drumsticks. 

***I also keep a large zip lock bag in my freezer and put all the bones in it when I roast a chicken at home. This usually works out to 2-3 full chicken carcasses. If possible I’ll also add 2 chicken feet per gallon of water, this is only if you can find them and can tolerate them in the pot (optional!). 

***You can also add some organic vegetables for flavor. These are optional but will add extra flavor and nutrition. Again, I have a large zip lock in my freezer where I save all my onion ends, onion skins, carrot tops, leafy parts of the celery, and any bits that would get tossed otherwise.  1 onion, 2 carrots, and 2 celery stalks can be used if you do not have a scrap bag in your freezer.

Instructions
Place the bones in a large stock pot (I use a 5 gallon pot). Pour (filtered) water to cover the bones and add the vinegar. Let sit for 20-30 minutes in the cool water. The acid helps make the nutrients in the bones more available. This can also be done in a crock pot.

***Rough chop and add the vegetables (except the parsley and garlic, if using) to the pot. Add any salt, pepper, spices, or herbs, if using.

Bring the broth to a boil. Once it has reached a vigorous boil, reduce to a simmer and simmer until for the following cooking times: 

Beef broth/stock: 48 hours
Chicken or poultry broth/stock: 24-36 hours
Fish broth: 8 hours

During the first few hours of simmering, you’ll need to remove the foam that floats to the surface. A frothy/foamy layer will form and it can be easily scooped off with a big spoon. 

***During the last 30 minutes, add the garlic and parsley, if using.

Remove from heat and let cool slightly. Strain using a fine metal strainer to remove all the bits of bone and vegetable. When cool enough, store in a gallon size glass jar in the fridge for up to 5 days, or freeze for later use.  


For more info on making broths, or the health benefits visit The Nourished Kitchen or 
Traditional Cooking School.

Todays recipe was submitted by the Fabulous WBC Doula Shea Coffey.  Shea can be reached at shannon@wisebirthchoices.com