Bone Broth, is a staple which I include daily in at least one of my family’s meals.
It is referred to by many, as liquid gold, see why, in my post here
As a result, it is only fitting that I share how I make one of the best nutrient dense liquids you can consume:
INGREDIENTS
- Purified water
- Pastured /Organic Grass fed animal bones (ideally those with marrow in them) or wild caught fish bones
- Fermented apple cider vinegar (1tsp- for every Litre of water, the brand I use is Braggs 😉
- Good quality sea salt- ¼ tsp. for every litre of water
- 1 large pot for the stove OR a slow cooker
- Filtered water- enough to cover the bones
*Rule of thumb: lay the bones out as closely as possible filling any gaps (like a jigsaw puzzle)
Then cover the bones with water so that there is 2cm of water above the bones.
The amount of water will be determined by the size of your slow cooker/pot and the type of bones you are using at the time.
MY ROUGH WATER estimates:
4 litres for every 1kg of bones
3.5 litres per every 1.5kg of whole chicken
3 litres for every 500g of prawn shells, fish heads and tails
OPTIONAL: Adding in Organic Vegetables
* Generally for every 1kg of bones add 100g each of chopped: carrots, onions, leeks, 1 celery stick and 1 bunch of parsley stalks
OR
If you are me…. Use whatever vegetables you have left in the fridge with a bunch of fresh herbs 🙂
METHOD
Add all ingredients into a large pot with a lid, slow cooker or pot on the stove on very low heat
Simmer for 6 hours to 10 hours (hard or large bones may simmer for up to 12-24hrs e.g., beef bones).
Any meat and cartilage will fall off bone so skim surface of scum every now and then if required.
When ready, allow to cool then place in an air tight container.
I place half in a glass jar the other half i divide into ice cube trays to easily pop into meals smoothies, to use as stock etc.
SOURCING PRE-made BONE BROTH
To ensure optimal nutrition, its best to check the labels for the ingredients list.
The powder or liquid is best sourced from pastured, healthy or organic grass fed bones from beef, pork, lamb or chicken carcasses or wild fish bones including heads.
Further still, it is best to have:
No additives such as MSG, sugar, vegetables oils, starches and modifiers.
No refined salt.
I whole heartily recommend, for those based in Sydney or Wollongong Star Anise broths.
I learnt how to make my broth from Soulla the founder – who not only does her due-diligence when sourcing she is very well read and has a wealth of knowledge- thank you Soulla. Say hello to her for me if you are ever in her broth bar in Bronte beach.
Enjoy nourishing yourself,
With love Jodie xx