I tend to favour a largely plant based diet. I'm a vegetarian, but research supports some consumption of small amounts of grass fed meats and in particular the benefits of bone broth. With inclement Spring & Autumn weather around (not to mention a pandemic too) , I thought this to be a good time to share.
Bone broth is a age-old fave throughout many cultures. It's so warming for the soul to have a crock pot of goodness simmering on the stove.
Bone Broth supports gut health, contains collagen and is great for nurturing your immune health.
I have explored recipes & tips from local farm friends for a good beef bone broth recipe. The marrow from the bones is nourishing. The nutrients from all the ingredients add minerals to your diet. It also uses more of the animal too.
Collagen
There's also a recent wave of collagen products around. Your body makes its own collagen from Vitamin C. (*note - Vitamin C is not stored in the body, so it's important to consume vitamin C rich fruits & veggies every day).
Photo: Bulletproof.com
Bone broth:
Boosts immunity
Delivers collagen
Nourishes the gut - great for gut-healing
Provides nutrients to the body
Aids digestion.
photo: Bluebird Provisions, from Unsplash.com
The broth should cool to form a gel/jelly. If it doesn't, don't worry, it's still nutritious!
Recipe:
5 lbs or around 2-3 kilos knuckle & marrow bones -**Grass fed/pasture raised
4 litres or around 2 gallons of water
2 large onions, chopped
3-4 carrots, chopped
a few mushrooms (optional)
4 or more cloves garlic
Italian herbs - around 1/2 cup dried.
Bay leaves
2 sticks of celery (optional)
2 tablespoons Apple Cider Vinegar
A few teaspoons of salt
Add a handful of Parsley near the end of cooking for nutrients & flavour.
oil for sautéing onions & carrots (preferably avocado oil, olive oil is still good though)
**Note, avocado oil has a higher smoke point. The low smoke point of olive oil means that it's fabulous properties are changed and depleted from heating. Keep the sauteeing at a low temp.
Method
Heat oven to around 375 F or 190
Lay the bones on a tray and brown - turn over
Sauté onion, carrots, then mushrooms & celery, then add garlic til caramelized
Add bones to the pot with the onions etc
Add the water, herbs & ACV
Add a few teaspoons of sea salt
Simmer for 8-14 hours or transfer to slow cooker
make sure the marrow comes out of bones.
Strain through a sieve
Tweak the recipe to your own tastes, I have no idea, having never eaten it!
Enjoy a ladleful straight away, or cool and freeze in small batches to use as a soup base.
Keep in the fridge for up to 3 days.
Stay healthy everyone xxx
Comments