Bone Broth

Nutrients from unexpected sources

If I had been told to drink this as a kid, I’m not sure how well that would have gone down, but as an adult it’s fantastic. It’s one of the few foods I can viscerally feel it having a positive effect. This is a great drink all year round, but particularly nice in winter to warm up with. Part 1 is making the broth into a jelly which will last for a week or two depending on bone size and how many cups you drink a day. Bone broth contains many important nutrients that can help you heal and seal your gut, which is especially important if you have been experiencing GI issues, such as IBS, celiac disease, gluten intolerance, SIBO or fructose malabsorption. In addition, bone broth is also an excellent source of bone-building minerals.

I get cannon bones (cow thigh bones) from the organic butcher which he cuts into chunks.

The recipes are below:

Bone Broth

Ingredients

1-1.5 kg beef bones from grass-fed, organic animals
1-2 onions
3 cloves garlic
2-3 celery sticks (optional but must be organic if you can get it)
3-4 carrots
filtered water to cover
celtic sea salt, pepper
1 T Bay leaf
1 T Thyme
1 T Rosemary
1 T Sage
2 T apple cider vinegar

Optional to bring out flavour: Roast the meaty bones in a pan in an oven at 180ºC until well brown.

1. Roughly chop the vegetables.
2. Place all the vegetables and bones in a crock-pot. Can be cooked from frozen.
3. Cover with water, add about 2 Tbsp. of vinegar (to help leach the minerals from the bones) and add seasonings to taste. Stand for 60 mins giving time for the cider to raw out minerals from the bones.
4. Bring to boil.
5. Reduce to a simmer and after 3-4 hours remove the scum that has risen to the surface. At this stage you have a stock.
6. For a beef broth, continue to simmer up to 48-72 hours. Fish 4hrs, Poultry 12-24hrs
7. Let cool down a couple of hours and drain in a colander or sieve. Then put the liquid through a muslin cloth – this filters out any impurities. If you leave out the muslin stage, after refrigerating this will sink to the bottom and leave a layer to avoid.
8. There will be a fatty layer which after refrigerating, will lift off. Do not put any fat down the sink. At this stage it will be in a gelatinous form, wobbly like jelly.
9. Portion out into glass containers and keep in the fridge. You can also freeze some if you have too much. If freezing in glass leave 2 inches of air space between liquid and lid. When defrosting, do not run glass under hot water.
   Heat your bone broth in a saucepan (not in the microwave) to preserve nutrients. Drink it by the cup (see below recipe to make it palatable) or use it for preparing sauces and soups.

The Yummiest Cup of Broth

Yield: 1 cup of broth or more • Prep time: 10 minutes total (with defrosted broth)

This is an easy and delicious way to drink broth. This is an incredible elixir for all things digestive. By combining the broth with ginger, coconut butter, lemon and mint we make a delicious broth or cup of soup. The combination of ginger, mint, coconut and lemon with an added pinch of sea salt takes this broth to the next level. It is easy to make, easy to consume and easy to digest.

Broth is a healer of the gut lining due to its large amount of collagen, gelatin and essential amino acid profile. There is an option to add a heat component using cayenne pepper. The ingredients round out the five centers of flavor: sweet (coconut butter), salty (salt), hot (cayenne) and acid or bitter (lemon). The Umami is delivered through the delicious balance and medium chain fatty acid in the coconut butter. The mint adds an additional floral flavor and benefit.

This broth can be consumed any time of day. It is an excellent beginning to the day or also a great night cap. To help with digestion, consume broth with or prior to your meal. Broth, coconut Butter, mint, lemon and cayenne are all ingredients shown to improve digestion in multiple ways.

Ingredients

6 to 8 ounces of broth or 2-3 T and water to take up to a cup
Fresh ginger sliced thin or grated and squeezed to taste
Fresh lemon wedges or lemon zest
Coconut Butter (or substitute full fat coconut milk or ghee)
Mint leaves or mint tea bag
Sea Salt
Pinch of Cayenne pepper (optional, stimulates metabolism and assists with digestion)

1. Heat broth in pot and add in all ingredients.
2. Simmer 4 to 10 minutes.
3. Pour into a tea cup to consume.

The mint and lemon are the most important parts for taste, if you are in a hurry.

While you are infusing the body nutritionally, Healy have programs available to support with frequencies in the HealAdvisor search app for gluten intolerance, celiac disease, impaired absorption due to wheat, leaky gut, irritable bowel, fructose intolerance, malabsorption, bone development, bone metabolism, bone strength and collagen degradation.

Photo by Bluebird Provisions on Unsplash