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Bone Broth

02 Mar 2017, Posted by admin in FYS Recipes

Bone broth has become increasingly popular in the last few years, but let’s not forget that most traditional cuisines have traditionally used some form of broth. My grandmother always made a broth from the carcass of a roasted turkey or chicken. It is really only in the last 20 years as our food became more processed that we forgot those skills.

It has been a great loss to our nutritional diversity. Broth contains the ingredients that are in bone and the cartilage that covers and attaches bone in the joints. Bone and cartilage classify as connective tissue, it’s role is to support and strengthen the body. The nutritional content of connective tissue very rich and contains a number of substances which we might not find in a typical western diet, or even in some seemingly healthy diet. What we are realizing more and more is that the diversity of nutrients is so important. Consuming broth regularly increases you diversity of nutrients plus gives you back the building blocks for your own connective tissues. There are two places that particularly need connective tissue. First, our guts, this is why bone broth is a key part of any therapeutic ‘gut healing’ protocol from Functional Medicine Doctors and Nutritional Therapists. Second, our skin, which is why hip health bars in LA and New York are serving bone broth – in short, it can make your skin look and feel better.

On the plus side, broth is simple and cheap to make. You are basically using left-overs so from a food waste perspective it’s fantastic. On the down side it is quite odorous and you need to let it cook for some hours, a small price to pay for a healthy gut and glowing skin, just burn your favorite candle while you make it.

Nutrients from connective tissues found in bone broth: magnesium, sulfur, potassium, sodium, calcium, keratin, hyaluronic acid, collagen (I & II), elastin, glycosaminoglycans and chondroitin sulfate.

Print off to use later - Don't forget to adjust the servings if required.
Bone Broth
Use 2-3 kg bones: these can be chicken, turkey, lamb or beef. You can either use left overs from a roast or get bones directly from the butcher, often they will give you a carcass or bones for free. It is worth choosing your bones wisely ie from an organic, wild or non-industry farmed. The reason is toxins can be stored in bones. A study led by the Beakespear hospital found indications that Autistic children given bone broth to heal their guts had higher than normal levels of lead.
Prep Time 10 mins
Cook Time 24 hours
Servings
Ingredients
other vegetables such as celery roots, carrots, leeks
Prep Time 10 mins
Cook Time 24 hours
Servings
Ingredients
other vegetables such as celery roots, carrots, leeks
Instructions
  1. Put everything in a large stock-pot (any large pan). Add enough water to comfortably cover the bones. Cover and bring to the boil then lower until it is barely simmering. I like to leave my for a minimum of 12 hours and a maximum 24 hours. The longer you leave it, the more nutrients that are released. Chicken needs less than lamb or beef. You can skim off any foam that rises, especially at the beginning of the process. Once it has cooked allow it to cool and then strain the liquid from the left over bones. This is quite messy, but persevere! I use a big sieve and slowly pour it into another big pan. I then batch it up into large jars, allow it to cool, at which point it will become jelly-like and then I store all but one jar in the fridge. Use the broth as the base for soup or casserole, add to a stir fry, or just take as a hot drink. Your guts & skin will thank you!
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