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Bone Broth

20111129 bone broth recipe primary


Bone broth is a delicious liquid made by boiling the bones of  poultry, beef, lamb, or fish in water for  anywhere from 4 hours to 40 hours! Often vegetables and herbs are added (typically carrots, onion, celery, garlic.) The resulting liquid is called “broth” or “stock” and is rich in numerous vitamins, minerals, and antioxidants that we don't get every day by just eating the muscle meat of these animals (especially calcium, magnesium and phosphorous, which are essential for bone health) .  Most importantly, bone broth is also particularly rich in two very special amino acids:  Proline and Glycine. These amino acids aid your body in healing from infections, addresses auto-immune disease, helps reduce inflammation, can repair intestinal tract damage and so much more!

There are many ways to make bone broth but this recipe is my favorite as it's quick and easy and the result is a no-fuss, minimal flavored but deeply nutritious broth that can be used as a base in anything from stews , curries and asian-style broths.

Beef Bone Broth

INGREDIENTS

2kg Meat Cuisine Meaty Beef  Bones
1 onion, unpeeled, cut in half or whole
2 bay leaves (fresh or dried)
1/2 teaspoon black peppercorns
2 Tbsp apple cider vinegar
 

METHOD:

  1. Place the bones  in a large roasting pan and roast until bones have browned (this step is not mandatory and can be skipped if time is an issue)
  2. Place the browned bones in a Crockpot with the vegetables and seasonings and fill with water leaving at least one inch from the top
  3. Pour in the vinegar. Put the crockpot on low and let cook for around 8-12 hours. (You can leave let them cook for 48 hours for maximum nutritional status, but 12 hours is usually fine)
  4. For the last hour of cooking, place the bunch of parsley into the broth
  5. Switch Crockpot off and carefully remove the bones with some tongs. You can push the marrow out of the bones and back into the broth.
  6. Pour the broth through a sieve into another pot to cool.
  7. When the broth is cooled pour into air-tight jars, cover and refrigerate. They can stay for 1 -2 weeks in the refrigerator as long as there is a layer of fat on top. This protects and seals it.
  8. Freeze some in smaller containers for use in soups and stews.
 
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