Bone Broth and its benefits
Bone broth is one of the most incredible healing foods you can get. Chicken soup isn't just good for the soul: there's a reason that it's prescribed by doctors and mothers alike when you're feeling under the weather. All bone broth - beef, chicken, fish, lamb, and more - are staples in the traditional diets of every culture and the basis of all fine cuisine. Bone broths are nutrient-dense, easy to digest, rich in flavour, and boost healing. This is great in pregnancy to help nourish mummas and babies as it is the building blocks of hair, skin, nails, and bones. Collagen can support great skin as well as mummas who are concerned about stretch marks. As a newly postpartum mum bone broth is a warm food that is gentle on your digestion in the first few days post-birth (this can sometimes be compromised) and provides strength and healing to the intestinal wall to support mummas ability to absorb nutrients from her food optimally.
Highly nutritious and inexpensive, you can get the bones of any animal from your butcher for as little as $5. Simmering the bones with boiling water causes the bones and ligaments to release healing compounds like collagen, proline, glycine, and glutamine that have the power to transform your health. These are essential amino acids that the body needs to heal itself and be able to fight against infection in the body (inflammation). This is where you will build a solid immune system and give your body the fuel to function at its best.
I have been cooking bone broth for years. I have tired both the slow cooker method and stove top. The stovetop method for me is foolproof if you can have it on in the background if you are working from home or with your baby and can check in on it ever so often. It guarantees that gelatinous wobble when it's set. The slow cooker method is more set-and-forget however you may not get that wobble but it will still have all those wonderful beneficial amino acids to support your well-being! To help you, I have provided both methods. Please reach out if you have any questions at all!
Ingredients:
2kg bones of choice - beef, lamb, chicken, fish, (I love marrow bones or chicken bones ( you can roast them too for 25 min for extra flavour) or even chicken feet - is the best to guarantee you get that beautiful gelatinous wobbly bone broth when its set- so satisfying!
3 garlic cloves you can keep the skin on
A decent chunk of ginger-sliced
1 small piece of Fresh turmeric root (optional)
Any leftover veggie cut-offs you'd like not to waste, the coriander's roots and the carrot's tops can all be thrown into the pot and slowly simmer to release the nutrients.
Filtered water
2-3 Tbs of apple cider vinegar roughly - I never measure!
Method:
Stove Top Method:
Option to roast the bones for that richer flavour. Anywhere from 25-40 min or till golden brown. Note with the chicken feet I don't tend to roast them, but you could if you wanted to!
I use a 10kg stainless steel pot. It needs to have a lid. I add the bones and the veggies. The key here is to use nice clean filtered water and fill the pot till it just covers the bones and veggies. Add your Apple cider vinegar here too.
Place the stove on low to medium, and bring the broth to a simmer - not boiling. Ensure the lid is cracked open so you can allow for some evaporation.
Simmer the bones for approx 1.5 hours or till the liquid has reduced by half.
Then top up the boonies again with fresh filtered water and another 2-3 TBs of Apple cider vinegar.
Allow to simmer again for another 1.5 hours or till reduced again by half. Strain and allow to cool.
Place in jars and store in them for 5-7 days. I also freeze mine. So I leave about 5-10 cm at the top of the jar to allow for any expansion when freezing. Freezes for up to 3 months.
You could then use your bones again and repeat the process. Your bone broth may not be as gelatinous, but still very nourishing. With the chicken feet, I have used them over 3 times and still ended up with lovely gelatinous bone broth!
Slow Cooker Method:
Option to roast the bones as per the Stovetop Method
Place the bones and veggies in the slow cooker and cover with filtered water. Add your 2-3 Tbs of Apple cider vinegar.
Place the lid on a leave or on low for 10-12 hours. ( overnight)
If you are doing it in the morning, you can also crack the lid open a little as with the stovetop method and then check it every couple of hours. Top up if required. And then as with the stovetop method allow to reduce again ( make sure you do that twice)
Strain and allow to cool. Follow from step 7 in the Stove top method.