As a foodie, farmer and cook, I enjoy doing many things from scratch. With my surgery a week away, I’ve been organizing recipes for my 10 day post-op liquid diet and wanted to include some homemade chicken or beef broth. I recently came across the benefits of bone broth. Although similar to stock, bone broth is more rich in flavor and nutrients, making it a healing food. Gelatin, found in the joints and knuckles of bones, is one of the most prominent “super foods” for healing a troubled digestive system. It protects and heals the mucosal lining of the digestive tract and helps to regenerate cells. It also aids in the absorption of nutrients. Marrow, found in the larger bones such as the femur, helps to strengthen bones and connective tissues, as well as supporting the immune system.
Bone broth is a time-honored tradition with a long history. It is not an accident that chicken soup was given for ailments from colds to upset stomachs. Its soothing qualities help support the immune system. it is one of the most nutrient-dense foods you can find. It protects your joints with natural glucosamine, and the glycine in it helps us sleep better. Bone broth is a rich source of collagen that will feed your skin, hair and nails. The title of “super food” is well deserved.
Bone broths of all kinds are inexpensive to make and will reward you ten-fold with flavor and nutrients not found in any commercial product. Be sure to choose your bones carefully from 100 percent grass-fed and finished cows, pastured chickens, and wild-caught fish. Seek out a local, sustainable farmer or fisherman. I have found that I prefer to make bone broth from chickens in a crock pot, and beef broth in the oven. The choice is up to you. Either way, the bottom line is that you will end up with the most rich and healthful broth you have ever tasted!
Beef bone broth ready for the oven.
Beef Bone Broth:
4 lbs. beef marrow and knuckle bones
1/4 cup raw apple cider vinegar (I prefer Braggs)
2 stalks of celery, halved
3 carrots, halved
3 onions, quartered
4 cloves garlic, peeled
Handful fresh parsley
2 bay leaves
2 sprigs fresh rosemary
Filtered water (as much that will fit into your Dutch oven
Himalayan pink salt
Preheat oven to 225 degrees. Place all ingredients in large Dutch oven and bring to a boil.
Place in oven for 18-24 hours, stirring occasionally.
Let cool, remove bones and vegetables. Strain through wire sieve lined with cheesecloth.
Season with Himalayan pink salt to taste. I start with a teaspoon.
Chill in large bowl. Lift off extra fat. Pour into quart Mason jars.
When chilled, you can see the gelatin, nutrient-dense richness of this broth.
“Good broth will resurrect the dead.” —South American Proverb
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