Step aside Swanson’s. We have a bone to pick.
Not that we don’t like the taste of your pre-made broths, or the convenience you deliver for the holidays. But sometimes, when radiant health calls, we need bone broth. Real bone broth. The kind made from bones and marrow, the kind made after hours of a slow simmer on the stove.
Bone broth is good for you – and we talked about why on my internet radio show, Rich and Gluten-Free. It’s especially soothing if you’ve got a leaky gut or are dealing with the after-affects of cancer treatment. Dr. Shani Fox, a holistic primary care physician, supplied the recipe.
And it’s a perfect fit for my Lazy Kitchen.
Most Americans don’t realize the benefits of making soup stock from organic bones. There are gelling agents in the white and dark bone marrow that help build healthy bones and supplement bone marrow. In addition, animal bones have a similar mineral profile to human bones, and they make an ideal mineral supplement for patients concerned about osteoporosis.
If cooked for a long time, you’ll have a thick, milky, gelatinous broth rich in bone-building nutrients: calcium, magnesium, boron, phosphorus, even glucosamine sulfate! A cup of bone broth can contain as much calcium as a glass of milk. The sea vegetable adds trace minerals, including iodine, and tenderizing properties.
Basic ingredients for Bone Broth:
3 – 5 lbs organic bones (beef, lamb or poultry)
5 to 6 quarts filtered water, or slightly more as needed
2 bay leaves
2 to 3 (5-inch) piece kelp, kombu or alaria (sea vegetable)
3 TB either lemon juice, organic red wine vinegar, or raw apple cider
Additional water as needed to keep contents amply covered during cooking
To prepare Bone Broth:
1. Combine ingredients in 8-quart stock pot, adding enough water to amply cover bones. Cover and bring to full rolling boil over medium heat. Reduce to medium or medium-low heat, until bubbles form on surface. Skim off any foam that rises to the surface within the first 30 minutes.
2. Simmer for 12 to 24 hours, until bones are soft or broth appears milky, adding more water as needed to keep bones covered during cooking. To add more marrow and nutrients to broth mash the bones, as much as you can, with potato masher after 6 to 8 hours.
3. Remove lid and simmer for 1 hour or as needed to reduce volume (so it takes up less space in storage) and equals about 3 quarts of broth
4. Scoop out and discard bones using large slotted spoon or pour through a large colander with an oversized bowl underneath.
5. Allow broth to cool for 1/2 hour. Set fine mesh strainer over 1- to 2-quart Pyrex measuring container or 1-quart Mason jars in sink. Ladle or pour broth into strainer and measuring container or directly into 1-quart wide-mouth jars in batches. Discard scraps caught in strainer. Repeat with remaining broth. Seal jars and refrigerate.
6. Broth will become thick and gelatinous as it cools. Before using, skim off and discard fat on top. Use refrigerated broth within two weeks.
When ready to eat, pour a bowl of broth into a pot, bring to boil, and put in desired vegetables, meat, salt and spices. Cook for 5 minutes and serve.
Try to consume 1-2 bowls per day. Individual portions can be frozen for later use.