Jaki’s Bone Broth
November 5, 2017
Excerpt and recipe from Jaki's Nutritionist Column
Nothing compares to home-made bone broths – they are rich, fragrant, and glistening with nourishment. They offer many health benefits that pre-packaged stocks and broths can’t rival, and they are so inexpensive when compared to their nutritional value.
Bone broths are rich in many bioavailable minerals such as calcium, magnesium, phosphorus, silicon and sulphur, are plus they are very high in the amino acids glycine and proline. Glycine is used in liver detoxification, supports digestive function, and acts as a neurotransmitter that has a calming effect on the brain. Proline is used by the body to prevent infection from e-coli and campylobacter, plus it is essential for the joints for tissue repair and wound healing.
There are many and varied bone broth recipes available, and this is mine. You could use chicken carcasses (frozen from roast chicken dinners), beef or lamb bones, or just vegetable if you prefer – vegetable broths will just have differing nutritional properties than the ones where bones are used. I use my slow cooker, and make the broth on a Sunday night, for daily drinking for the rest of the week.
1Roast the bones on an oven tray at 108 o C for around an hour, until the bones are browned nicely. This will add extra flavour in the resultant broth.
2Drain any fat at the end of the browning time.
3Add the bones to your slow cooker (or any large pot), along with the vegetables.
4Add the filtered water plus the apple cider vinegar and bay leaves
5Put the lid on and leave for at least 24 hours, skimming off any foam that comes to the surface. Add more water if needed during this time.
6I just leave it on the bench, topping up with water where required, and the family ladle it directly from the slow cooker, into mugs (using a tea strainer) with a little added Himalayan salt and a grind of black pepper.
7As it is used, the water is topped up, to ensure a continual supply.
8At the end of the week, I strain any left for stocks in soups, casseroles etc and start the process all over again.