How to make homemade Bone Broth

After a recent bout of sickness in our family, I’ve been really focused on boosting our gut health by incorporating as many gut healing foods into our meals as possible. I’ve talked before on how to improve your gut health through a variety of different ways, but today I wanted to focus on the healing benefits of homemade bone broth.
 
Many people know how to use regular stock in cooking, which is essentially what bone broth is. Although the REAL health benefits of bone broth come from simmering the bones or carcass for anywhere up to 72 hours, which allows the marrow to be cooked down and the minerals and amino acids to be released.
 
Introducing bone broth into my diet and our families meals has been a gradual process. I’m not quite at the stage where I can drink a cup of broth straight up first thing in the morning…..BUT I’m definitely working my way up to that point. For us, we add bone broth into many of our meals whether that be in soups, slow cooks, a small amount into my daughter’s mash and a recent favourite has been cooking meats in the frypan using broth.
 
Knowing that broth has some amazing health benefits beyond gut health has been the biggest draw card for me. I truly believe that we are what we eat and absorb, so the more nutrients I can pack into my meals the better!
 
Bone broth not only supports your immune system, its also brilliant for your skin. hair and connective tissue. An added benefit I’ve seen since introducing broth into my diet is that my digestion is much better, I’ve seen a big decrease in overall bloating and gas and I feel as though I’m digesting food a lot better.
 
As we hit the peak of Winter here in Australia, adding bone broth to your diet is a great support if you’re fighting off a cold or flu. Adding spices to a warm bowl of broth will release watery fluids in your mouth, throat and lungs, which will help release any mucus so that it’s easier to expel. Broth is all high in valuable nutrients in a form that our bodies can easily absorb and use. So instead of reaching for vegemite on toast this winter, reach for a nourishing bowl of homemade bone broth and boost your health from the inside out!
 

How to make homemade bone broth

When choosing bones for making bone broth, you want to use the best quality that you can afford. You want to draw out minerals and amino acids from bones that do not contain any chemicals or pesticides like so many commercially bought bones do. My best piece of advice is to source grass-fed, grass-finished or organic bones.

Good quality butchers will have ‘soup bones’ or off cuts from chicken (like giblets or feet) that you can use. I will often just keep the carcass of an organic chook that we’ve had from dinner.

Ingredients

  • 500g-1kg bones (I use a whole chicken carcass or two or beef bones)
  • 4-5 litres of filtered water
  • 1/4 cup apple cider vinegar (this helps break down the bones and draw out the minerals and amino acids)
  • 1 onion
  • 2 large carrots 
  • 2 celery stalks, rough chopped
  • salt, pepper, and spices to taste

Directions

Place bones in a large stockpot or slow cooker and cover with water. Add the vinegar. 

Roughly chop the vegetables and add to the stockpot.

Bring to the boil and then lower to a simmer (if using the slow cooker, I simply add all ingredients and turn setting on to low).

For beef broth, as a guide simmer for approximately 48 hours.  

Chicken broth takes sightly less time, but I recommend at least 24 hours.

You’ll know when your broth is ready as the liquid will be quite dark, and the bones will start to crumble and break away.

When you’re ready to remove your broth, allow it to cool slightly and strain into glass storing jars. I will often store mine in 1-2 large mason jars as well as smaller portions into ice-cube trays or old baby food containers.

I’d love to hear how you are using bone broth in your diets too, share in the comments below so we can all benefit from the amazing healing properties of broth.

As a health and wellbeing coach Penny works with busy time-poor working women who are struggling to maintain a healthy lifestyle.

Through her work, Penny helps women make simple choices around healthy food, providing ‘fuss-free’ recipes, wellness tips and simple everyday practices; to increase their energy, lower their stress levels and fall in love with real food so they lead healthier, happier lives.

If you’re ready to start living a healthier and happier life, contact Penny through the contact page for your free 30-minute consultation.

  • What is a health coach?

    For many people, the idea of being healthy is combining regular exercise, eating a diet rich in fruits and vegetables and getting enough sleep. Now while I don’t disagree with this, if we’re honest we both know that life generally isn’t that straightforward…..For many of us our…

  • Easy mid-week lunches – salad jars

    Salad jars have to be one of my favourite mid-week lunches, because they are so easy to prepare ahead of time and they keep everything crisp and fresh. For those who like to get organised for the week ahead, you can make a batch of 3-5…

  • 10 BEST Healthy Winter Dessert Recipes

    As a Health and Wellness Coach I am constantly amazed at how many people think that dessert is a no-go zone if they are eating healthy! Well I’m here to say that eating healthy means enjoying ALL food which absolutely includes dessert. Seriously life is…

No Comments

Post a Comment

Sign up today for yourFREE 5 Day Healthy Meal Plan.

You have Successfully Subscribed!