Stomach soothing bone broths form the foundation of many of our meals along with plenty of probiotic foods. Bone broth is a nourishing all rounder packed with vitamins, minerals, collagen and keratin which makes it amazing for skin – including the dreaded cellulite! The healthy fats in the broth help you to assimilate important vitamins including Vit D.
Nutrient rich bone broth is at the heart of what we do. Full of flavour and deeply nourishing, broth (also known as stock) made from meat and fish bones has been used as a cure-all remedy across cultures and, in our opinion, is the secret to a great-tasting soup.
Simple to make, soothing and nourishing, bone broth is one of the oldest, most affordable homemade foods, often used as an elixir to cure ailments and nurture the sick.
To help heal a damaged gut lining, you need large amounts of easily digestible substances like amino acids, gelatin, glucosamine, fats, vitamins and minerals, all found in good-quality bone broth.
A good broth is rich in gelatin (a source of protein that helps counter the degeneration of joints) and collagen (which improves the condition of skin). Bone broths made with fish bones and heads provide iodine and can help strengthen the thyroid
To get the full nutritional benefits the broth should be homemade from the bones of the healthiest animals not from stock cubes, which can include a concoction of hydrolysed protein and emulsifiers. Even the ‘cleanest’ ready-made shop- bought stock or bouillon will not have the same benefits as homemade bone broth.
This nourishing food is simple and cheap to make and makes everything taste amazing. It can be flavoured with the addition of onions, carrots and celery, but if you’re frugal like us, you’ll be keeping these vegetables for the final dish and throwing in the odds and ends of onions, celery and carrots instead. Save them up when prepping recipes and stash them in the freezer or fridge, ready to use when you next make a big batch of bone broth.
As with any animal foods (and food in general) it’s all about provenance – a healthy animal is key for the nutrients that it can provide you. Easy to do and kind on the pocket, use your homemade bone broth to steam veggies and as the base of soups, stews and quinoa risottos. Add to sauces or anytime a recipe calls for stock or water, or even easier – enjoy a steaming hot mug with a grind of sea salt as a snack or soothing bedtime drink.
The MANY benefits of making bone broth:
1) Nourish and heal your gut – slow cooked bone broth is rich in many different nutrients that help support the repair of the gut lining. This includes L-glutamine, gelatine, collagen and minerals such as calcium, magnesium and phosphorus. A lovely warm and soothing way to start the day.
2) Boost the immune system – its no coincidence that bone broth is often served up when we’re feeling poorly. Research has shown that it can help to reduce inflammation in the respiratory tract and that it also boosts white blood cell activity.
3) Support joint health – bone broth is a rich source of amino acids, the building blocks which our body needs to repair our joints and cartilage. It is also a natural food source of the joint-supporting nutrients glucosamine and condroitin.
4) Get glowing, youthful skin – our skin, hair and nails all depend upon a regular supply of amino acids for growth and repair. Collagen is particularly helpful for maintaining elasticity and reducing wrinkles.
5) Waste nothing in the kitchen – Keep left over bones and vegetable scraps from meals cooked through the week in the freezer and then when you’ve got enough, put them all in a pot to simmer lightly for 12-24 hours. Ask your local butcher to save organic chicken carcasses or beef bones for you.
6) A flavour boost – Homemade bone broth is a great base for casseroles, soups and sauces – much more flavour than a shop-bought stock or powder
- Place the bones and any optional ingredients into a large stainless steel or ceramic cooking pot and cover with cold water. The water level should cover the bones by 5 cm whilst still leaving room at the top of the pan.
- Cover with a lid and bring to the boil. Reduce the heat and simmer, lid on, for at least 6 hours for chicken and 12 for beef or lamb, skimming off any foam that rises to the top. The longer the bones simmer, the more nutrients are released. We like to boil the chicken carcass for up to 12 hours until the bones begin to crumble and keep beef bones going for 24 hours until they look as if they were washed up on a beach.
- Fresh chicken carcasses from the butcher usually have a fair amount of meat on them. We tend to poach the carcasses for 20 minutes, then pull off the meat (and save it for another meal like a chicken salad or chicken pho) before returning the carcasses to the pot and continuing to simmer to make broth.
- Strain the liquid, using a fine mesh strainer for poultry. Use immediately or leave to cool before storing (preferably in glass/ceramic rather than plastic). Bone broth will keep in the fridge for several days or up to a week if you leave it undisturbed, as a layer of fat will form on the surface and keep it sealed from the air.
- YOU CAN ALSO USE A SLOW COOKER. Just turn to high and cook for 12 hours or more.
- FREEZE IT IN BATCHES FOR USE DURING THE WEEK – use glass containers and leave a few centimetres at the top for expansion. Small portions are great for cooking up quinoa or braising vegetables and larger containers are great for making batches of soups, curries and stews.
- BEEF BONES produce a lot of nutritious fat – (skim some of it and save it for roasting vegetables). Any leftovers can be stored in the fridge for up to three days or freeze the stock in a glass container.