Why bone broth?

There are many healthy benefits to bone broth, including anti-ageing, bone building, anti-inflammatory as well as supporting and nourishing the digestive and immune systems.

What is bone broth?

Unlike stock, bone broth is typically simmered for more than 12 hours (ideally 24-48hrs), giving the broth enough time to extract all the nutrients from the bones to create a rich source of protein and minerals including calcium, magnesium and phosphorous.

How do I make it?

It’s really simple to make and forms a great winter staple – have on it’s own, in soups and casseroles. Or enjoy it all year round like us here at the clinic – it makes a great snack.

Traditionally made from organic chicken or beef bones (ideally grass fed beef to help you build a strong immune system due to its high antioxidant, vitamin and mineral content).

 

Here’s our simple recipe:

Ingredients

1.5kg bones chopped – organic chicken caucus’ or grass fed beef (any type you can get your hands on e.g. oxtail, knuckles, neckbones, short ribs, and even marrow – ask your butcher if you’re unsure)
6+ liters water
¼ cup apple cider vinegar
3 large carrots, roughly chopped
3 sticks celery, roughly chopped
2 onions, peeled and quartered
1 leek, roughly chopped
1 bunch parsley stalks, chopped
6 sprigs thyme
3 bay leaves
3 peppercorns

Method for beef broth

  1. Preheat your oven to 180-200C
  2. Place beef bones onto a baking dish and brown in the oven for 20–30 minutes
  3. Remove bones from the oven and place them into a 10 litre stainless steel stock pot, or a slow cooker
  4. Add onion, carrot, celery, leek, apple cider vinegar and water to the pot
  5. Fill the pot with water and place over a medium heat (or place on high in a slow cooker and leave)
  6. Bring to the boil then reduce the heat to a low simmer (if using slow cooker leave on high)
  7. Add parsley stalks, peppercorns, bay leaves and thyme (if using slow cooker add these after a few hours once the water temperature is warmer)
  8. Cover and allow the slow simmering to begin
  9. Simmer over a low heat for minimum 12 hrs, ideally 24+ hrs (or place on high in a slow cooker and leave)
  10. Add more water if necessary
  11. Strain the bone broth through a sieve or colander
  12. Discard the vegetables and bones
  13. Cool on bench before placing covered in fridge
  14. Refrigerate the bone broth overnight and remove and discard all the excess fat that solidifies over the top. Your cold broth should look like a jelly at this stage
  15. Place into smaller tupperware or glass jars
  16. Store in the fridge for about 4 days or freeze for a few months
  17. Heat the broth over a stove for a warming snack or add to soups and casseroles

Method for chicken broth

  1. Place chicken carcus’ into a 10 litre stainless steel stock pot, or a slow cooker and cover with cold water
  2. Add apple cider vinegar
  3. Soak for 1 hour
  4. Add onion, carrot, celery, leek and ensure all is covered with water
  5. Place over a medium heat (or place on high in a slow cooker and leave overnight)
  6. Refer to point 6 onwards in beef recipe

For vegans or vegetarians, you can make a vegetable stock

  1. Dried mushrooms (e.g. porcini)
  2. Sauté onions, celery, carrots, leeks in a large pot
  3. Add garlic and stir
  4. Add the mushrooms and water
  5. Add additional water
  6. Bring to a simmer on a low heat for 6 hours
  7. Add herbs in last hour
  8. Strain and store as above

Tips

  • As much as possible, try and use bones that come from well sourced, organically raised, pastured or grass-fed animals. Grass fed beef contains significantly more antioxidants and healthy fats than grain fed beef, which helps support healthy cell membranes and function
  • Don’t peel your veggies, even the onion as they add extra nutritional benefits
  • Fear not, apple cider vinegar will not give your broth a vinegary flavour, but it will help your bones break down and draw out more of the good stuff
  • Buy a slow cooker – it makes life a whole lot easier, you can put your broth on over night – set and forget!