Nourishing Gut Healing Bone Broth ( Top 14 Free)
DAIRY FREE II GLUTEN FREE II NUT FREE II PALEO II SESAME FREE II NIGHTSHADE FREE II EGG FREE II SHELLFISH FREE II FISH FREE II TOP 14 FREE
If you're searching for a natural and effective method to enhance your immune system and promote your gut health, bone broth might be just what you need. This superfood is packed with a variety of essential nutrients, including vitamins, minerals, and gelatin, which can help to heal and nourish your body.
By consuming bone broth regularly, you can enjoy numerous health benefits, such as improved digestion, stronger bones and joints, and higher energy levels. Plus, making bone broth at home is a breeze, and it tastes delicious too!
Notes on ingredients
Bones
To make the absolute most out of the bone broth you prepare. At the top of the list of things you can do is ensure that all of the ingredients you use for your broth are 100% organic and chemical-free.
Bones are boiled for such a long time for a particular reason. Most of the nutrition that can be found in bone broth comes from the animal's marrow and cartilage. These parts are very dense, and it takes hours of boiling for bones to soften enough so that all that good stuff (e.g., key amino acids and essential minerals) can seep out into your broth.
The key component of making an effective, nutritious broth is to use bones that are 100% organic and come from grass-fed, free-range animals. I purchased 2 kilos of bones, and it cost less than ten pounds, and it made 3 weeks’ worth of broth, so it's quite cheap to make.
NB: For those with a soy allergy, animals fed soy won't be suitable. In that case, always look for grass-fed or grass-finished meat, as most animals are fed soy, which is also genetically modified. If you are in the UK, take a look at the ethical butcher; they do not use soy to feed their cattle. If you buy bones from a butcher, then ask if you can have animal bones from grass-fed cattle only.
ACV - with the mother
Apple cider vinegar with the mother refers to a type of vinegar containing the “mother,” a cloudy substance formed by naturally occurring bacteria during fermentation.
The mother comprises beneficial enzymes, proteins, and friendly bacteria that are believed to offer various health benefits. It is unfiltered and unpasteurisedd, retaining its natural properties. Consuming apple cider vinegar with the mother is thought to aid digestion, support weight loss, and contribute to overall well-being.
However, it's important to note that scientific research on these claims is limited, and it's always advisable to consult a healthcare professional before making any significant changes to your diet or health routine.
ACV also helps to break down the collagen in the connective tissue of meaty bones. This results in a protein-rich broth that gels upon cooling.
Ingredients
Frequently Asked Questions about Bone Broth Recipe
Why is bone broth considered healthy? Bone broth is often praised for its numerous health benefits. It is rich in vitamins, minerals, and amino acids that support gut health joint health, and boost the immune system.
Can I use bone broth as a base for soups and stews? Absolutely! Bone broth can be a flavorful base for various soups, stews, and even sauces. Its rich taste and nutritional profile enhance the overall flavor of your dishes.
Can I freeze bone broth? Yes, bone broth can be frozen for future use. Allow the broth to cool completely, then transfer it to airtight containers or freezer bags. Leave space for expansion and label the containers with the date for easy reference.
How long can I store bone broth in the refrigerator? Bone broth can last in the refrigerator for up to 4-5 days when stored properly. Keeping it in a tightly sealed container is important to maintain freshness and prevent contamination.
Can I use different types of bones to make bone broth? Certainly! While beef and chicken bones are commonly used, you can also experiment with other types of bones, such as fish, lamb, or even a mixture of different bones. Each type will impart a unique flavour to the broth.
Can bone broth help with joint pain? Bone broth contains collagen and gelatin, which are beneficial for joint health. Some people report that consuming bone broth regularly helps alleviate joint pain and inflammation, but individual results may vary.
Is bone broth gluten-free? When made with gluten-free ingredients, bone broth is naturally gluten-free. However, it's important to read ingredient labels or make your own broth to ensure it doesn't contain any gluten-containing additives.
Can bone broth be made in a slow cooker or Instant Pot? Yes, bone broth can be made in a slow cooker or Instant Pot. Follow the same steps of adding bones, vegetables, herbs, and spices, and adjust the cooking time according to the appliance's instructions.
Can I drink bone broth every day? There is no set rule on how often you can drink bone broth. Some people enjoy it daily, while others consume it a few times a week. It ultimately depends on your personal preferences and dietary needs.
Is bone broth suitable for individuals with specific dietary restrictions? Bone broth can be adapted to suit various dietary restrictions. For example, if you're on a low-sodium diet, you can reduce the amount of salt in the recipe. It's always best to tailor the ingredients to meet your dietary needs.
Can I reuse the bones to make multiple batches of bone broth? You can reuse bones to make additional batches of bone broth. However, remember that the subsequent batches may have a milder flavour and a lower nutrient content than the first batch.
Can bone broth be used as a substitute for stock or broth in recipes? Bone broth can be used as a substitute for stock or broth in recipes. Its rich flavor can add depth to dishes like soups, stews, and sauces.
Is bone broth suitable for individuals with food allergies? If you have food allergies, it's important to ensure that the ingredients used in the bone broth recipe are safe. Avoid allergens and cross-contamination by preparing the broth in a clean and controlled environment. If you have a soy allergy, ensure the animals have not been fed soy as part of their diet.
Where can I find bone broth if I don't want to make it myself? Bone broth can be found in many grocery stores, health food stores, or online retailers. Look for brands with high-quality ingredients and minimal additives or preservatives for the best quality broth.
Remember, if you have any specific concerns or dietary requirements, it's best to consult with a healthcare professional or nutritionist before making bone broth a regular part of your diet.
Read more about the health benefits of bone broth here.
12 hours cooking time
Step by step
Recipe
2 kg mixed bones like chicken, beef, lamb, chicken feet, including backs, and necks
1 head of celery chopped
2 leeks chopped
500g carrots peeled and chopped
4 oz ginger * optional
8 bay leaves
4 tbsp black peppercorns
4 white onions chopped
1 whole bulb of garlic peeled
4 tbsp organic apple cider vinegar
Method
Roast the bones first till golden brown. This enhances the flavour.
Add the bones and the rest of the ingredients to a huge saucepan ( I used three saucepans) and top up with water.
Simmer for approx 12 hours on medium heat with a lid. Otherwise, it will reduce too much.
Keep skimming the broth, as the grease will rise once it has finished cooking. Cool and strain the broth into jars or containers.
Alternatively, after roasting the bones, put all the ingredients into a slow cooker top up with boiling water, and simmer for 12 hours.
Variations
I added ginger to this broth as an addition that you can leave out if you prefer. Fresh turmeric is also a great addition. This can be readily found at supermarkets, be sure to peel it first. If your find cooking for your allergies and intolerances challenging. I also teach cookery classes and can do this in person or via zoom. Contact me here for a tailor-made class to suit your requirements.
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