One common food now being recognised for its astounding health benefits is bone broth and I’m sure many of you are wondering why…
Homemade bone broth is easy to make, it’s essentially bones slowly cooked to create a stock. (Just like grandma used to make!) And there’s good reason bone broth has been around for so many years and is a staple in the traditional diets of every culture and the basis of all fine cuisine. Because bone broths are nutrient-dense, easy to digest, rich in flavour and boost healing.
So here are just a few reasons why you should implement bone broth into your diet:
· It boosts the immune system and promotes muscle growth.
· Improves gut health by helping with the growth of probiotics (good bacteria) and supporting healthy inflammation levels in the digestive tract.
· Bone broth can help prevent us craving the “bad fats” as a lack of good protein, particularly animal fats, can be the reason why we crave those unhealthy trans-fats that are found in junk food.
· Protects joints as it is a great source of natural collagen.
· Nutrition researchers Sally Fallon and Kaayla Daniel of the Weston A. Price Foundation explain ‘bone broths contain minerals in forms that your body can easily absorb: calcium, magnesium, phosphorus, silicon, sulphur and others. They contain chondroitin sulfate and glucosamine, the compounds sold as pricey supplements to reduce inflammation, arthritis and joint pain’.
Making your own homemade bone broth is the most beneficial way to get all the amazing benefits that bone broth has to offer. There are also some store bought brands of broth without artificial flavours that may be more accessible for you (stock merchant is a great company). We often mistake stock for bone broth, so be careful not to get confused between the two as stock is more of a flavour enhancer rather than a nutrient-rich broth.
Try the recipe below and you can either drink it on its own as a broth or use it in place of processed pre-made stocks as the basis for a delicious homemade soup.
INGREDIENTS
· 1.8 kilograms of beef bones, preferably a mix of marrow bones and bones with a little meat on them, such as oxtail, short ribs, or knuckle bones (cut in half by a butcher)
· 2 medium unpeeled carrots, cut into 2-inch pieces
· 1 medium leek, end trimmed, cut into 2-inch pieces
· 1 medium onion, quartered
· 1 garlic head, halved crosswise
· 2 celery stalks, cut into 2-inch pieces
· 2 bay leaves
· 2 tablespoons black peppercorns
· 1 tablespoon cider vinegar
DIRECTIONS
1. Preheat oven to 200°c. Place beef bones, carrots, leek, onion, and garlic on a roasting pan or rimmed baking sheet and roast for 20 minutes. Toss the contents of the pan and continue to roast until deeply browned, about 20 minutes more.
2. Fill a large stockpot with 12 cups of water (preferably filtered). Add celery, bay leaves, peppercorns, and vinegar. Scrape the roasted bones and vegetables into the pot along with any juices. Add more water if necessary to cover bones and vegetables.
3. Cover the pot and bring to a gentle boil. Reduce heat to a very low simmer and cook with lid slightly ajar, skimming foam and excess fat occasionally, for at least 8 but up to 24 hours on the stovetop.
4. Remove the pot from the heat and let cool slightly. Strain broth using a fine-mesh sieve and discard bones and vegetables. Let continue to cool until barely warm, then refrigerate in smaller containers overnight. Remove solidified fat from the top of the chilled broth.
(Broth can be stored for up to 5 days in the refrigerator and up to 6 months in the freezer.)