I’ve been posting a lot of soup recipes lately because that’s what we’ve been eating in our house these days. Some use water but most use real bone broth as a base and I realized that maybe you’ve never made real bone broth before. So, here’s a recipe for you!
Even if you’ve never made real bone broth before, chances are you’ve had it. If your grandmother has ever made you homemade soup, I bet she used bone broth as the base.
There’s an ancient South American proverb that sums up the benefits of real bone broth:
“Good bone broth will resurrect the dead.”
I don’t know about resurrecting the dead but I have experienced the nutrient and healing properties of it.
If you haven’t heard about the health benefits of real bone broth, here’s few good reasons to start incorporating it into your family’s diet:
- It helps to strengthen the immune system.
- It supports the digestive system and aids in repairing digestive disorders.
- It aids in reducing joint pain and inflammation by stimulating the growth of new collagen from glucosamine (a compound that is found naturally in and around joints).
- It builds beautiful hair skin, nails due to the collagen and gelatin that is produced by the long, slow cooking process.
- It fights inflammation due to the high anti-inflammatory content of amino acids glycine and proline.
- It helps build strong, healthy bones with high amounts of magnesium and calcium
Since bone broth is simmered for a long period of time (with some acid to help leech out all the minerals from the bones) you want to make sure that you are getting quality bones that come from free-range, pastured and/or organic chickens or grass-fed, pasture raised beef.
If you’re wondering how real bone broth differs from stock and broth, here’s a quick cheat sheet.
To really amp up the health benefits, add some chicken feet to boost the collagen content, which supports hair, nail, skin and joint health.
As the guys over at Pure Bone Broth say:
The gradual conversion of collagen into gelatin imparts the majority of the nutrients. The tricky part is that collagen extraction takes a long time: that is why we recommend that you simmer your bone broth for at least 24 hours on a very low heat. You want it low enough so that bubbles come to the surface every 10-15 seconds.
It is surprisingly easy to make and really doesn’t take much effort on your part. Once you’ve put everything into the pot, all you have to do is walk away and leave it simmering.
Real Bone Broth
2-3 pounds of free-range chicken or grass-fed beef bones (back, neck, breast bones, etc)
(If using beef bones, roasted in a 350 degree heated oven until they are brown)
1-3 chicken feet, if making chicken bone broth
2 tablespoons of pure apple cider vinegar
3 stalks of celery, washed and roughly chopped
3 large carrots, scrubbed and chopped
2 medium onions, quartered
1 handful of parsley, rinsed
1 bay leaf
Salt and pepper
Tip – to get the most vitamins and minerals out of the bones, place the bones with the water and vinegar in the cooking vessel and leave for 30 minutes. The vinegar aids in extracting all those nutrients.
Bone broth can be made in a:
- Soup pot on the stove – this method requires you to add all the ingredients to a large soup pot, cover with water, bring it to a boil and then simmer the bones for 12-24 hours in order to extract all those amazing minerals.
- Crock Pot – just fill the crock pot with ingredients, add water (to cover), set and leave it for 12-24 hours.
- Instant Pot (pressure cooker) – add in all the ingredients, cover with about 8 cups of water and set for 180 minutes.I’ve done all three methods, starting with the soup pot, then moving to the crockpot and finally invested in an Instant Pot since I make a batch every week.
- Once done, strain the liquid into a large bowl.
- Let it cool, then place it in the fridge overnight, allowing any fat to rise to the top and congeal.
- Scrape off any fat.
- Store bone broth in airtight containers in the fridge or freezer and use liberally.
- Enjoy in a mug (I highly recommend adding a spicy chili oil to it), in soups, sauces, stews, etc.
- Now go make some!