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Monday, 1 June 2015

A Meat Bone Broth Is So Healthy !


Making your own stock makes all the difference to home-made soups and casseroles. It just feels good too! Now with a few extra ingredients and a little longer on the boil you can make a nutritious broth to reheat and flavour as a daily health hit for your gut.

Chicken/lamb/beef bones/carcass/legs/feet - ideally sourced from your butcher and grass fed/organic (if not, from your local supermarket is fine)
Enough water to well cover all ingredients
Fresh ginger/garlic/herbs
Onion, celery, carrots, and other non-starchy vegetables (skin and all)
2 tbsp Apple cider vinegar

Simmer for 6-12 hours (at a low heat) in either a slow cooker/crockpot or in a large pot on the stove top. The longer you can boil the broth the more nutrients will be released from the bones and meat. You will find a longer cooking period will elicit a broth which is gel-like in consistency when cool (that's good).

Strain vegetables and bones off so that you just have the stock remaining. Leave to sit so that the fat rises to the top of the broth and sets.

Scrape fat off and put aside for cooking with over the next few weeks.

Now store the broth in the fridge for up to 4 days or freeze to keep for a longer period.

Serve a cup at a time, heated. Add salt, pepper, turmeric, ginger, or other flavours of your choice. Note the basic broth is not particularly tasty and benefits from added spices and flavours.

Broth In Glass

Notes / Tips
Save all of your vegetable off-cuts over the week and use in your weekly stock. This is a great way to recycle you vegetable scraps.

Original Recipe Idea from Julia McPhee Here

I can still remember my Grandma, and my mum, making these healthy bone broths - they seemed to go out of fashion for a while ... but I guess more of us are beginning to realise our Grandparents did know a good thing or two about eating healthily from real fresh food.

Hope you enjoy this recipe idea and find it useful.

All the best Jan


Anonymous said...

What a good idea.


Galina L. said...

I recommend to anyone to use a pressure cooker for making a broth. Three hours is the equivalent of almost two days of cooking without a pressure, bones will be soft enough to chew. A quick soup idea - add a chopped hard-boiled egg to your cup together with herbs and green onions. Yes, a bone broth could taste too strong. It work well as a base for a broccoli soup or a sorrel/spinach soup. Just don't trust the modern idea that broccoli should be undercooked, - no way! It develops a sweet and nutty flavor after 20 minutes of braising(saute onion, add broccoli, garlic, salt, soda, close lid, mix from time to time), don't even hesitate to add a pinch of soda to it. After your broccoli is ready , combine it with the broth.

happyinca said...

Sounds delicious! I love having broth at hand to make a quick dinner or snack of soup. It is really handy for my children as well. Christy

Carla from The River said...

Yummy! I always appreciate you sharing your tips.

Anonymous said...

Insightful to read

Lowcarb team member said...

Hello Margret, and thanks for your comment. Hope you find the information useful.

Hello Galina, and thanks for your comment and great tips, they al sound great. I'm sure readers will find them very helpful ... thank you.

Hello 'happyinca', and welcome. Thank you for your kind comment. Broth should be enjoyed by all.

Hello Carla, and thanks for your comment. Glad you find the tips helpful - many thanks for stopping by.

Hello Zara, and welcome. Hope you enjoyed the read and also have a look at some of our other posts which may be of interest.

Many thanks to all for reading, and special thanks to you all for your comments. It's always good to hear your views.

All the best Jan