BONE BROTH: Making a Timely Come Back
Cold and flu season is officially upon us. Facebook is filled with memos of sad mothers, up all night, soothing thier sick child. Phone calls are being made, seaking coverage for the feverish co-worker. It happens every year, we run ourselves to the ground during holiday season. We eat foods that are less than helpful for our bodies and stay up way to late, partying with family and friends.
And then we get sick in January…..
Treat your body right — make yourself some bone broth. It’s simply THE BEST cold and flu remedy, packed full of minerals your body needs, curing you to the bone — LITERALLY!! Bone broth is filled with calcium, magnesium and phosphorus — common minerals Americans are deficient in.
More often than not, our bodies are clogged with non-Paleo grains and dairy. Bone broth is a delicious way to work past “the clog”, allowing our body to absorb minerals that are essential for optimal health.
Your digestive system will thank you, as well. Bone broth is commonly used to improve inflammatory conditions of the gastrointestinal tract. Bringing sweet relief and comfort to those in need — and who isn’t in need, really?!
BONUS: Not only will you absorb minerals from bone broth, you’ll absorb cartilage, collagen and marrow too! These properties are not found in any other food sources. They aid in wound healing, soft tissue repair and reformation of cartilage and bone. Fountain of youth?? Yes, please.
Making bone broth is not as prehistoric as it sounds. It’s quite simple, actually. It goes a little something like this; roast a whole chicken or turkey for dinner, save all the leftover bones and boil in a large pot of water for 2 hours — OR — purchase soup bones ( I used beef ), roast for about an hour, toss in a crockpot with veggies, herbs and water, slow cook 6 – 24 hours ( longer the better ). Strain. Once, bone broth has cooled, store in the fridge for up to a week or toss in your freezer for future use.
Bone Broth: Batch #1, Beef
3-4 lbs 100% grass-fed beef bones ( I purchased my beef bones from Carman Ranch; if you can’t buy from your local 100% grass-fed rancher, check with Whole Foods or New Seasons)
1/2 cup baby carrots
4 celery stalks, cut in half
1 onion, halved
4 garlic cloves, whole
1 tomato, quartered or 1 can roasted tomatoes (diced or whole)
2 TBSP balsamic vinegar
1 bay leaf
3 springs of fresh thyme, or 1 tsp. dried
3 springs of fresh parsley, or 1 tsp. dried
salt & pepper to taste
Water, lots and lots of water
Step 1) Rinse soup bones, pat dry and place in baking dish lined with tinfoil. Roast in pre-heated 400 degree oven for 1 hour, turning after 30 minutes to brown both sides.
Step 2) Remove beef bones from pan, place in crock pot or electric roaster. Add remaining beef bone drippings from tinfoil. Add 3 cups water. Add remaining ingredients and enough water to cover the bones. Cover and cook on low heat 8 – 24 hours, adding 2-3 cups of water every so often — so the bones are continually covered with water.
Step 3) Strain broth from the bones, let broth cool. Once bone broth has cooled, store in the fridge for up to a week or toss in your freezer for future use.
Be sure to check out my Soup & Stew link for great recipes using Beef Bone Broth!! http://paleoinapinch.tumblr.com/soupstew
Bone Broth: Batch #2, Chicken
Step 1) Wash chicken and pat dry. Place chicken, breast-side up, in a roasting pan. Sprinkle a generous amount of salt on chicken. Roast chicken for 1 hour in preheated 450 degree oven, or until chicken breast temperature reaches 165 degrees. Serve and enjoy — be sure to save all remaining chicken drippings and bones in a large soup pot. If there is meat that won’t be used for left overs, toss it in the pot too!
Step 2) Cover chicken bones with water and bring to a boil over high heat. Turn temperature down to a low boil, boil 2 hours. Strain broth from the bones, let broth cool. Once bone broth has cooled, store in the fridge for up to a week or toss in your freezer for future use.
Be sure to check out my Soups & Stew link for great recipes using Chicken Bone Broth!! http://paleoinapinch.tumblr.com/soupstew
From my kitchen, to yours … living and learning!! ENJOY!!