Nutrients Hiding in Plain Sight
Jan 06, 2017 02:50PM
● By Susan Stukes
Bone broth is rich in minerals that support the immune system and contains healing compounds like collagen, glutamine, glycine and proline. The collagen in bone broth heals the gut lining and reduces intestinal inflammation. The longer we cook this nourishing broth, the more savory and concentrated it becomes. Roasting the bones and vegetables beforehand will add even more flavor and richness. Season and sip this restorative broth on its own, use it as a cooking liquid for grains and legumes or deploy it as a base for sauces and soups.
4 pounds beef or chicken bones
2 medium unpeeled carrots, cut into 2-inch pieces
1 medium leek, end trimmed, cut into 2-inch pieces
1 medium onion, quartered
1 garlic head, halved crosswise
2 celery stalks, cut into 2-inch pieces
2 bay leaves
2 Tbsp black peppercorns
1 Tbsp cider vinegar
Note: The bones preferably a mix of marrow bones and those with a little meat on them, such as oxtail, short ribs or knuckles cut in half by a butcher; preferably from grass-fed animals. Whole Foods Market is a local source.
Blanch your bones by covering them bones with cold water, bring it to a boil and let them cook at an aggressive simmer for 20 minutes in a 6-quart or larger stockpot or large slow cooker before draining and roasting.
Roasting browns and caramelizes them for better flavor. Crank the oven up to 450˚ Take those bones right up to the edge of being too done. Once we’re ready to boil the bones, don't waste the crisped brown bits on the bottom of the pan; loosen them with a little water and a metal spatula and add those to the stockpot. This adds flavor to the finished broth.
Add veggies and bones into the pot, and then add water (purified is best) to just barely cover the bones. They will cook down and we don’t want to dilute the flavor with too much water.
Bring to a boil and let simmer for 10 to 24 hours.
After straining out the bones. Let it cool and then store. Keep broth in the fridge for no longer than three or four days. It should keep in the freezer for up to a year.
Dr. Susan Stukes is the CEO of Seva Life Mind body Smile Wellness . For more recipes and healthy resources, visit Sevalife.net.