An easy-to-digest source of nourishment, bone broth is packed with vitamins and minerals, collagen and keratin, glutamine and gelatin – all of which support the gut.
Healthy fats in the broth help to assimilate vitamins such as Vitamin D. Check out the tips for many ways you can make, store and use bone broth in your diet.
- 2-3kg beef bones, lamb bones, chicken or fish carcasses
- A couple of handfuls of onions, leeks, carrots or celery – your choice!
- 1 tbsp black peppercorns
- A few dried bay leaves
- Fresh garlic, ginger, turmeric (optional)
- Dash of apple cider vinegar or fresh lemon juice (helps to extract the minerals from the meat bones)
- Place the bones and vegetables into a large stainless steel cooking pot and cover with cold water. The water level should cover the bones by 5 cm while still leaving room at the top of the pan.
- Cover with a lid and bring to the boil. Reduce the heat and simmer, lid on, for at least 6 hours for chicken and 12 hours for beef or lamb, skimming off any foam that rises to the top. The longer the bones simmer, the more nutrients are released. You can boil chicken carcasses for up to 12 hours and beef bones for 24 hours.
- Strain the liquid and discard the solids. Use immediately or leave to cool before storing (in glass).
Note: Bone broth will keep in the fridge for several days or up to a week if you leave it undisturbed, as a layer of fat will form on the surface and keep it sealed from the air. Freezer friendly for up to 3 months.
- You can also make bone broth using a slow cooker – on high for 12 hours or more.
- Beef bones produce a lot of nutritious fat. As your broth cools this will form on the top. Skim this off and save it for roasting veggies! Stores for 3 days in the fridge or freezer.
- You can use your broth for cooking rice or quinoa; adding to soups, curries and stews (like our chicken soup for the gut recipe!); or even drink as a soothing bedtime brew.