Bone broth is a winter staple in the frugal kitchen. It is one of the healthiest, cheapest and easiest foods made popular by the GAPS diet. Bone broth is a fundamental food for women particularly in menopause, whether it is healing the gut, supporting immunity, maintaining healthy bones, pain free joints and glowing skin.
This recipe, adapted from Phoenix Helix as part of their autoimmune protocol, is rich in many nutrients from:
- Bone: The bone itself yields minerals like calcium and phosphorus. Sodium, magnesium, potassium, sulfur and silicon are also present.
- Marrow: Bone marrow gives you vitamin A, vitamin K2, omega-3s, omega-6s and minerals like iron, zinc, selenium, boron and manganese. Marrow from beef and lamb also contains conjugated linoleic acid and health fat
- Connective tissue: This tissue provides glucosamine and chondroitin, beneficial and joint pain.
Speak to your butcher about the best bones for making your broth. Marrow bones, oxtail and joint bones with cartilage, ligaments and meat, add more flavour and gelatin. I keep a stash of the tops of carrots and zucchini, bottoms of leeks and celery for the vegetable component.
- 1.5kg of bones (ideally: some meaty, some marrow, some gelatinous)
- 1 large onion (peeled and quartered)
- 1 large carrot (scrubbed and cut in half)
- 2 stalks celery (cut in half)
- 1 clove garlic (peeled)
- 2 Tbsp. apple cider vinegar (this helps draw the minerals out of the bones)
Roast bones for 30 minutes in a 350 degree oven, for extra flavor. Once roasted, place the bones, along with the rest of the ingredients, in a large soup pot or slow cooker. Cover with water and bring to a boil, then reduce to a very low simmer (just barely bubbling). I usually raid the broth half way through the cooking as I can’t resist the chunks of fat! If you are like me, then just keep topping up with water.
When it’s ready, use a slotted spoon to scoop out the larger vegetables and bones. You can strain the broth to produce the golden brown liquid or leave the meat, onions and other nutritious chunks of fat and cartilage in the broth.
Pour broth into a glass mason jar, allow to cool for 1 hour, and then refrigerate. You will notice the fat harden on the surface which creates a seal that helps to preserve it for weeks or freeze for up to 6 months. Once the fat seal is broken, then use it within 5 days.
Bone Broth can be used as a base for soups, casseroles, stews. In the image I have added some vegetable stock concentrate to intensify the flavour along with roasted pumpkin seeds, pumpkin, mustard greens and shitake mushrooms.