Bone Broth Goodness
If you are my patient, you know I am constantly praising bone broth for its fantastic health benefits. Bone Broth is rich in glucosamine and chondroitin which are very important for joint pain and inflammation. Bone broth is also rich in gelatin which is the cooked version of collagen. Gelatin is has anti-inflammatory effects on the gut, therefore it is very soothing and as a bonus is incredible for your skin. Bone broth also contains important minerals such as magnesium, calcium and phosphorus.
The recipe below is taken from epicurious.com, if you want to get fancy. I make a simpler version and just add 1 celery, enough beef or chicken bones to just sit below the water level, 1 onion, a pinch of salt and 1 tablespoon of apple cider vinegar to a large pot of water. Chicken bones with a lot of cartilage such as neck, back and feet are best. You can even use the leftover bones from your meals. Feel free to get creative with your ingredients. I've heard adding lemongrass is delicious! If you have an Instant Pot or pressure cooker, you can make bone broth in just 4 hours. If not, I would recommend cooking for 8-12 hours. I just throw everything in my instant pot with water and set it to pressure cook on high for 4 hours. Once cooked, allow to cool and strain into a glass container. The broth will keep in the refrigerator for up to 1 week. I recommend having two heated cups a day. It's very warming and nurturing, especially now that the weather is getting cooler. Bone Appetite!
YIELD: Makes about 8 cups of broth, depending on cooking time
ACTIVE TIME: 30 minutes
TOTAL TIME: 9 to 24 hours
INGREDIENTS
4 pounds beef bones, preferably a mix of marrow bones and bones with a little meat on them, such as oxtail, short ribs, or knuckle bones (cut in half by a butcher)
2 medium unpeeled carrots, cut into 2-inch pieces
1 medium leek, end trimmed, cut into 2-inch pieces
1 medium onion, quartered
1 garlic head, halved crosswise
2 celery stalks, cut into 2-inch pieces
2 bay leaves
2 tablespoons black peppercorns
1 tablespoon cider vinegar
Special equipment:
6-quart (or larger) stockpot or a large slow cooker
PREPARATION
Preheat oven to 450°F. Place beef bones, carrots, leek, onion, and garlic on a roasting pan or rimmed baking sheet and roast for 20 minutes. Toss the contents of the pan and continue to roast until deeply browned, about 20 minutes more.
Fill a large (at least 6-quart) stockpot with 12 cups of water (preferably filtered) . Add celery, bay leaves, peppercorns, and vinegar. Scrape the roasted bones and vegetables into the pot along with any juices. Add more water if necessary to cover bones and vegetables.
Cover the pot and bring to a gentle boil. Reduce heat to a very low simmer and cook with lid slightly ajar, skimming foam and excess fat occasionally, for at least 8 but up to 24 hours on the stovetop. (Do not leave on stovetop unattended, simply cool and continue simmering the next day.) The longer you simmer it, the better your broth will be. Add more water if necessary to ensure bones and vegetables are fully submerged. Alternately, you can cook the broth in a slow cooker on low for the same amount of time.
Remove the pot from the heat and let cool slightly. Strain broth using a fine-mesh sieve and discard bones and vegetables. Let continue to cool until barely warm, then refrigerate in smaller containers overnight. Remove solidified fat from the top of the chilled broth.
