I’m talking about BONE BROTH. This is NOT some soup companies flavored cubes or dried out package that we add boiling water to. NO WAY! This is the REAL DEAL. Extremely nutritious & absolutely delicious!
In this post, I will give you the basic recipe for creating a REAL BONE BROTH, the way I do. There are thousands of recipes out there & if you don’t like this one, you can definitely find one out there you will!
REAL BONE BROTH
For this recipe you will need the following:
– The Bones of Pastured animals. You can use a freshly cooked & cleaned animal or you can freeze bones from animals to stock pile them. You can also ask the butcher or your local farmer for any bones they have on hand. They used to be free, but they are still relatively cheap to purchase outright. In this example we will be using the bones from 2 fresh Pastured Boiler Hens. Whatever bones you use, the nutrition will be more available to the broth if you split the bones. For poultry bones you can often do this yourself with a cleaver or solid butcher’s knife; however, in the case of large beef bones, you might have to get the butcher to do it with their special saw.
– 2-4 Tablespoons of oil. We will often use either Coconut oil or Extra Virgin Olive oil (since it’s low temperature cooking). I think the oil helps to give the fat soluble nutrients a place to accumulate in the mixture. Also increases the Yummy factor.
– 4-10 cups (depending on the amount of your bones) of Clean Water. In fact, you want enough water to just cover the bones in the slow cooker.
– 2-3 tablespoons Vinegar (any type). You don’t want to TASTE the vinegar, it’s just their to acidify the solution and help extract the minerals from the bones.
– The remnant fluids from when you cooked the actual Boiler Hens (unless you used a lot of sauce or flavoring).
– Slow Cooker that holds a good volume, with a high or low setting.
How to prepare your broth:
1) Combine the bones & the water & the vinegar in the slow cooker. Be sure the water just COVERS the bones.
2) Set the slow cooker to low for about 24 hours in the case of poultry bones and if you are using large beef bones, then you’ll do better to leave it for 36-48 hours.
3) Stop the cooking process, strain the solution so that the bones are removed & put the broth into a freezer safe container (make sure it’s cooled enough) and then freeze it for later OR if you are planning to use it right away to create another dish, put it right into the pot or back into the slow cooker & get started on that recipe.
4) If you are planning to drink the broth straight, that’s fine, it just might need you to season it to your taste.
Note: If you do let it cool & freeze it, you will see a layer of fat & jelly on top of the broth, DO NOT scrape this off, as there is an abundance of nutritious vitamins, minerals, fatty acids & gelatin in this mass. Once it’s reheated it will blend back together.
I hope that you find this recipe useful & that you & your family enjoy making & eating this broth as much as we do!
Please feel free to comment with any questions or share your twists on this classic Paleo/Primal/Low Carb High Fat or let’s just call it Healthy Food staple.