A single mom's journey of mindful holistic living for health & happiness

How to Make Bone Broth

How to Make Bone Broth
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Why Bone Broth? It is a healing elixir with easily absorb-able minerals, collagen, and restoring amino acids. Bone broth can calm inflammation, repair our intestinal linings, support our immune system, promotes joint repair, and a great addition to an anti-aging routine. If you want more information I highly recommend reading, Sandy Fallon’s book Nourishing Broth. I enjoy all her books, Nourishing Baby too!

Two summers ago, lupus was really affecting my knees. At first I was just stiff in the morning. Then it became worse until they were throbbing all day, and I was hobbling when I walked. I already was aware of bone broth, because I had tried the GAPs diet a few years before. Then I read Nourishing Broth, and I was inspired.

Every day for lunch I would make soup a quick soup from dinner left overs, garden veggies, and bone broth. My 6 month old daughter loved it, and still does. After 3 weeks my knees completely quit hurting, even in the morning which they had been doing for years. As a bonus, I received complements on how incredible my skin was looking. My mom commented that even my lips looked fuller.

How to make bone broth

Place your bones in your crock pot. I like my 8 qt Hamilton Beach crock pot, because it's lead free and makes large batches (more on lead free crock pots here, and some do contain lead).

Add enough filtered water to cover the bones. When I had city water, it was obnoxiously chlorinated. So, I used a Berkey countertop water filter with the fluoride attachment. This is a good option, especially if you are renting and can't be tampering with plumbing.

Then add vinegar, the acidity of the vinegar aids in drawing more minerals from the bones. After 24 hours, check you water level and add more as needed. Cook on low setting for 48 hours.

Recipe: 

2 lbs bones

8 qts filtered water 

1/4c apple cider vinegar (2tb of vinegar per 1 gallon of water)

Slow cook on low setting of crock pot for 48 hours

After 24 hours you will likely need to add more water, approximately a quart.

Want a broth that gels?

Most important use a lead free crock pot (find out more here), and high quality bones from animals well cared for. The bones should be organic and pasture raised. For a high collagen broth (full of anti-aging magic), you want to simmer bones that contain a lot of cartilage and tendon, such as joints and feet. Marrow bones are extremely nourishing as well, and create a rich flavorful broth.

You know you have a wonderfully healing broth high in collagen when it gels when its refrigerated. If your broth does not gel, it is still full of wonderful nutrients and minerals. There are a few reasons your broth may not gel:

Reasons your broth might not be gelling

  1. Too much water to bone ratio
  2. Bones were low in collagen, try joints: feet, knees, ox-tail
  3. Aggressive boiling can breakdown proteins in gelatin preventing gelling, per Food Renegade.

Flavor

The bone broth itself doesn’t have a lot of flavor, especially if they were not meaty bones. Adding meat and veggies creates most of the flavor, but add these towards the end. Otherwise they turn to mush and lose their flavor. Beef bones have a stronger flavor than chicken, pork, or goat.

Beef makes wonderful stews, soups, and gravies. I like to use beef to make beef stew and beef pho. Chicken, pork, and goat are easier to hide into other things and don’t compete with the flavor of the meat you add. You can add chicken meat to pork bone broth and it will taste like a delicious chicken soup.

I typically make a quick soup, by transferring the bone broth from the crock pot to a stock pot. Adding meat left-overs from the night before, and veggies, then let it simmer for about an hour. I don't like the flavor of bone broth straight out of the crock pot. 

Tips

  1. Add a squeeze of lemon to a soup bowl or coffee mug of  broth before drinking. Lemon really lightens the flavor when you are not in the mood for a hearty soup flavor. This makes it a lot easier to drink when the weather is warm. Plus, the acidity from the lemon improves absorption of the nutrients in the bone broth.
  2. Check out Creative ways to hide more bone broth into your diet.
  3. Gardening Tip: Save your bones. Great for your soil. Clean the meat off, either by rinsing in the sink or the lazy approach and let your dog do it. My dogs have more bones than they need. I then collect the clean bones from the yard. Place clean bones in a bag and crush it with a hammer. It makes a terrific garden bone meal. Bones are high in phosphorus, one of the 3 major nutrients all plants need, along with nitrogen and potassium.
  4. Read about lead safe crock pots, low level chronic exposure is unsafe, and with bones simmering away for 48 hours this could add up to a lot of lead.
  5. Another option, when we fall behind on making our bone broth we started supplementing with bone broth powder. I add this powder to my smoothies, and it is an way to add more bone broth to my toddler's diet. We use this all organic bone broth powder, found here.

 

bone broth supplement

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