Fall is here, and I for one, am super excited for warm bowls of soup, stew and broth. I love soup, but I just can’t bring myself to make it until the weather cools down.
This season, I’m taking my soup game to the next level.
Enter: bone broth.
So before you grab a can of store bought chicken stock, or bouillon, you should know that bone broth has some incredible health benefits.
For thousands of years, our ancestors have used bones to make broth (because they didn’t waste any part of the animal), but unfortunately, it’s not made in every household anymore.
There is a reason that chicken soup is the first thing we grab when we’re sick. Bone broth is one of the most nutrient dense, nourishing, and easily-digestible foods you can incorporate into your diet, and is often used to ease digestive issues and inflammation. Our body is able to absorb and use the minerals, glucosamine, collagen, glycine, glutathione, amino acids (and more) that are released when bones are slow cooked for 12-24 hours.
To make bone broth, you can use soup bones, oxtail, short ribs, chicken carcasses, and even chicken feet. It’s even better if you can get bones from pasture-raised animals, because the end result is even healthier!
To make bone broth:
You want to cook the bones low and slow. Plan on 12-18 hours (longer for beef bones than for poultry).
- You can use a stock pot or crockpot.
- Add the bones, 2 roughly chopped carrots, 2-3 stalks of celery, 1/2 an onion, 2-3 teaspoons apple cider vinegar, salt & pepper.
- Top with water until everything is covered with 1 inch of water.
- Cover and cook on low for 12-18 hours.**
- Store the cooled bone broth in the fridge for a couple of days, or freeze for longer storage.
A note on fat: When you store the broth in the fridge, the fat will separate into a solid layer. You can remove most of the fat (leave about 10% for flavor in the broth). Don’t toss it though! You can use the healthy fat for cooking (it’ll add flavor cooking burgers, eggs, and more)
**Pro-tip – for particularly meaty beef bones, you can repeat this process twice for a bonus batch of broth. You can reduce the amount of water for the second batch, to make sure that it’s still as concentrated as the first batch.
You can sip on bone broth on its own, use it in soups and stews, or use it in place of water when cooking rice & quinoa. Let me know when you try it! I’ve loved having it on hand.