Bone Broth

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The person who has influenced me the most in my healing food journey is Sally Fallon, author of, Nourishing Traditions one of my favourite recipe books. 

This broth recipe is an adaptation of her recipe.

My magic elixir is the broth. Plain and simple. Not a week that goes by that I don’t have a large pot of broth simmering. It is my go-to medicine for everything. Flu, colds, joint pain, nausea, energy boost, sore throats. Broth builds bones. I always have a carcass in the freezer and veggies on hand that I can add to my broth. And… it’s super low in carbs.

Among many other things, the French found gelatin in broth to be useful in the treatment of many diseases including diabetes, digestive issues, muscle diseases, infectious diseases, and cancer. 

With all my inflammation and pain, residual side effects from insulin injections, I drink 1 to 2 cups of broth daily. It is better than taking any expensive supplements. 

Broth has minerals easily absorbed by the body, such as magnesium, calcium, phosphorus, silicon, sulphur and trace minerals. It contains sulphates and glucosamine from broken down cartilage and tendons!

The longer it simmers, the better and more delicious the broth. I always have some broth frozen just in case I don’t have time to make any.

If I am away and someone in my family is about to get sick, I gently remind them to drink the broth. The medicine is on the stove so to speak. They will often call me to say, “ Mum, I drank the broth and am fine now”.

Just a note of caution: When buying bones and chicken or fish carcass, please only purchase bones from grass-fed animals, pasture-raised chicken fed non- GMO feed, and wild fish. Ask if your fish is farmed or wild.

This is one of the least expensive organic ingredients to purchase.  I make the broth below with either fish, chicken, or knucklebones. 

Note: Time chart for Simmering

Chicken  12 hour – 24 hours (I simmer 24 hours)

Beef 12 hour – 72 hours (I simmer 24 hours)

Fish 5 to 8 hours  (I simmer 5 hours and open all windows so as to not have a “fishy” house.)

Makes 1 gallon (16 cups)

Ingredients:

1 pasture-raised chicken carcass (2 pounds)

Or 

4 pounds of beef marrow, knuckle bones 

¼ cup vinegar (I use Braggs Apple Cider )

4 quarts filtered water (16 Cups)

2 to 3 carrots, cut in large chunks

5 cloves garlic,  cut in large chunks

2 inches ginger,  cut in large chunks

1 white onion, cut in quarters (no peeling necessary)

4 to 5 celery stalks, cut in large chunks

Herbs (rosemary, thyme, oregano, salt, pepper to taste)

1 bunch parsley ( add at the end)

Optional: Add any left over end bits of raw veggies to your broth. 

Directions:

Place all the bones or chicken carcass in a large crock pot, with all the vegetables (except the parsley) and fill with filtered water. Add the vinegar. Let this sit for 30 minutes to 1 hour. (The acidity helps extract calcium and releases nutrients from the bones)

Add the other ingredients. Bring to a gentle boil and remove any scum that surfaces.

Cover and cook on low for 12 to 36 hours. (I simmer mine for about 24 hours)  Add the parsley at the last 10 minutes, it adds mineral ions to the broth. 

Allow broth to cool. Use a ladle or pyrex measure cup to remove the broth. Strain into 1/2 or 1-gallon mason jars.  The fat/ gel will rise to the top.

Heat the gel or fat along with the broth as you drink it.  Drink the broth within 3 to 5 days or transfer to freezer-safe containers and freeze. 

I add extra filtered water to my broth before drinking as the longer it simmers the more concentrated it becomes. Usually, I will add 1/2 cup of broth and 1/2 cup filtered water to mine.

To quote what Sally Fallon says about broth before we strain it.

“You will now have a pot of rather repulsive-looking brown liquid containing globs of gelatinous and fatty material. It doesn’t even smell particularly good. But don’t despair. After straining you will have a delicious and nourishing clear broth that forms the basis for many other recipes in this book.”

Nutrition Facts for bone broth

Bone Broth

Find many authentic Indian recipes in my cookbook Trudy Ann’s Masala Kitchen.
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Chai Chai x Trudy Ann981-1© 2020 Trudy Ann’s Chai & Spices

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