Nutritious Beef and Chicken Bone Broth

We started making bone broths about 8 or so years ago after reading Dr Natasha Campbell-McBride book, GAPS when we were looking at how to deal with auto immune disease and peoples success with changing diet to reduce symptoms. Following on from her recipes and Jo Whitton from Quirky Cooking, these bone broth recipes are a great start to healing the gut.

I buy beef bones, marrow bones, soup bones from Gin Gin Beef in Perth. You can buy from their online store or they are at most Farmers Markets. When buying chicken carcasses, I usually buy organic and from the Farmers Markets as well. I add some parts of the chicken if I can, such as chicken feet, if I can source good quality too.

Ingredients

·         1.5 kg of mixed beef bones or chicken carcasses

·         2 medium carrots

·         3 celery stalks

·         2 medium onions (or spring onions if on FODMAPS diet)

·         2 tablespoons apple cider vinegar

·         1 bay leaf

·         A few peppercorns

·         A few cloves of garlic (optional or leave out if on FODMAPS diet)

·         2 Tablespoons of good quality gelatin (Great Lakes is an easy brand to find)

Instructions

1.    Preheat the oven to 200 C

2.    Place bones in a single layer on a sheet or roasting pan. Roast for 30 minutes, this browns the bones and gives the broth its lovely colour and flavour.

3.    Add the roasted bones, gelatin, vegetables, vinegar, bay leaf, peppercorns and garlic (if using) in a large soup pot or slow cooker. Cover completely with filtered water (about 2-2.5 litres) and bring to a high simmer.

4.    Once you have a high simmer, reduce the heat to low and let the broth simmer for 12-24 hours for chicken broth and 24-48 for beef. If using a slow cooker, set it to LOW after you've brought the broth to high simmer first, and cook for the same time.

5.    Throughout simmering, add more water as needed to keep all the ingredients submerged.

6.    Once the broth has reached a dark, rich brown colour, remove from heat. Discard the bones, vegetables and bay leaf. (You may wish to strain to remove the chunks). Cool the pot to room temperature.

7.    Once at room temperature pour into jars and let cool in the refrigerator for at least 1 hour.

8.    When you are ready to serve, skim the condensed fat off the top of the broth and heat to the desired temperature.

9.    The fat is great for cooking with at a later date

This is great to add to a cleanse, to support gut healing

Drink your broth mid morning in a coffee mug - A ‘brothy’ or add the broth to your meals to boost immune for the whole family

Below image is of my morning broth with a poached egg, with bacon and avocado and fermented vegetables

Get sick often?

You may want to think about having a health and nutrition coach such as myself to guide you and teach you about going gluten free the healthy way and ways to heal the gut.

Finding out what is going on in the body and why you are sick or run down often. Quality of life can be improved when we make simple and fun changes and bring awareness to the importance of looking after ourselves. Just as athletes have coaches to guide them down the right path to success, having a health coach shows you the way to improving your health and ultimately your life.