Bone BrothEasy to digest and super healing for the gut, beef bone broth is packed with vitamins, minerals, glutamine, collagen and gelatin. Good beef broth must be made with several sorts of bones: knuckle bones and feet impart large quantities of gelatin to the broth; marrow bones impart flavour and nutrients; and meaty rib or neck bones add colour and flavour. 2-3 kg of beef bones 1/3 cup apple cider vinegar or lemon juice 3 onions - coarsely chopped (optional) 3 carrots - coarsely chopped 3 celery sticks - coarsely chopped Several sprigs of thyme loosely tied together 1 bunch of parsley 1 Tbsp black peppercorns A few dried bay leaves Fresh garlic, ginger, turmeric (optional) |
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Place the bones (except meaty rib and neck bones) in a large pot with vinegar and cover the bones with cold water. The water level should cover the bones by 5cm and still leave plenty of room at the top of the pan. Let stand for one hour.
Meanwhile , place the meaty bones in a roasting pan and brown at 180 degrees celsius in the oven. When well browned, remove the meaty bones and add to the pot along with the vegetables, spices and herbs (except the parsely).
Pour the fat out of the roasting pan, add cold water, set over a high heat and bring to the boil to loosen coagulated juices. Add this liquid to the pot. Add additional water if necessary to cover the bones. Ensure there is still room at the top of the pot as the volume expands slightly during cooking. Cover with a lid and bring to the boil. Reduce heat and simmer.
Foam will form at the top during cooking, which should be removed regularly. The longer the bones simmer, the more nutrients will be released. Simmer for a minimum of 12 hours, up to 24 hours.
Add parsley for the last 10 minutes of cooking.
When cooking is finished, remove the bones with tongs or a slotted spoon, and strain the liquid. Use immediately or leave to cool before storing. Bone broth will keep in the fridge if left undisturbed for 3-4 days as a layer of fat will form on the surface and keep it sealed. Once cooled remove the fat layer prior to consuming or freezing in small portions. Freezer friendly for up to 3 months.
Bone broths can be made in a slow cooker on high for 12 + hours.
Bone broth can be enjoyed in small portions before meals or throughout the day. It can also be used for cooking grains, or adding to meals as a stock.
Meanwhile , place the meaty bones in a roasting pan and brown at 180 degrees celsius in the oven. When well browned, remove the meaty bones and add to the pot along with the vegetables, spices and herbs (except the parsely).
Pour the fat out of the roasting pan, add cold water, set over a high heat and bring to the boil to loosen coagulated juices. Add this liquid to the pot. Add additional water if necessary to cover the bones. Ensure there is still room at the top of the pot as the volume expands slightly during cooking. Cover with a lid and bring to the boil. Reduce heat and simmer.
Foam will form at the top during cooking, which should be removed regularly. The longer the bones simmer, the more nutrients will be released. Simmer for a minimum of 12 hours, up to 24 hours.
Add parsley for the last 10 minutes of cooking.
When cooking is finished, remove the bones with tongs or a slotted spoon, and strain the liquid. Use immediately or leave to cool before storing. Bone broth will keep in the fridge if left undisturbed for 3-4 days as a layer of fat will form on the surface and keep it sealed. Once cooled remove the fat layer prior to consuming or freezing in small portions. Freezer friendly for up to 3 months.
Bone broths can be made in a slow cooker on high for 12 + hours.
Bone broth can be enjoyed in small portions before meals or throughout the day. It can also be used for cooking grains, or adding to meals as a stock.
