Thursday, 25 May 2017

Recipe of the Month: Bone Broth

By Haely Lindau, MSc Nutrition, Nutritionist

  • Approximately 7 lbs of meaty bones
  • 4 or more quarts cold water
  • 1/4 cup vinegar – this will draw the nutrients out of the bones
  • 3 onions, coarsely chopped – optional
  • 3 carrots coarsely chopped – optional
  • 3 celery sticks, coarsely chopped – optional
  • Celtic sea salt – optional – only after broth is completed

Place all of your bones that have meaty bits on them on a large cookie sheet or roasting pan and brown in the oven at 350 degrees until well-browned (30-60 minutes usually).
Meanwhile, throw all of your non-meaty marrow bones into a large pot or stockpot add the water, vinegar and vegetables. Let sit while the other bones are browning.
Add the browned bones to the pot, deglaze your roasting pan with hot water and get up all of the brown bits, pour this liquid into the pot. Add additional water if needed to cover the bones.
Bring to a boil and remove the scum/foam that rises to the top. No need to remove the floating fat. Reduce heat, cover and simmer for at least 12 hours and as long as 72 hours. The longer you cook the stock, the more rich and flavorful it will be. You may want to add a bit more water if necessary as it cooks.
After a 2 - 3 hours you will want to ‘rescue’ any of the meat you need for recipes or marrow that you’d like to eat. Using tongs find your marrow bones, pop out the marrow with a small knife and return the bone to the pot.
After 12 - 72 hours strain the stock into a large bowl and put into containers to freeze or keep in the fridge. Glass is best :) You can remove the congealed fat after refrigerating or freezing.