In Chinese Medicine, bone broths are used to support the digestive system, strengthen the kidneys, boost vital Qi protect the liver, and build Blood. It is a mineral-rich strengthening food including calcium, potassium, magnesium, iron, silicon, phosphorus and other trace minerals. It also contains other nourishing substances such as marrow, cartilage, glycine, proline, collagen and gelatin. Bone broth provides wonderful healing support during recuperation of an illness or surgery and post-partum recovery. It is used to strengthen the bones, reduce inflammation, and support the health of joints and tendons. It also nourishes nails, hair, skin (increases collagen) and helps to heal the gut.
Bone broth may seem a little intimidating to make at first glance, but it is actually super easy to make. It also freezes very well and can be consumed as a hot steaming mug of tea; added when cooking grains, vegetables or beans; and as a base for soups, congees, stews, sauces or gravy. It is best to cook the broth slowly over 24-48 hours to really extract all the wonderful nutrients out of it, turning it into a delicious, deep, rich broth. The recipe below is very easy when made in a crock-pot and is the way I prefer to make it at home.
Nourishing Bone Broth Recipe
Boost your health with this nutrient, mineral-rich stock
- 2 lbs of organic chicken or beef bones. If using fish, use wild salmon bones. If you use beef bones, you can roast them for about 20-30 minutes before adding them for additional flavor and richness.
- 1 medium onion, unpeeled & quartered
- 6 large cloves of garlic, unpeeled, cut in half
- 1 inch fresh ginger, roughly chopped, unpeeled
- 3 celery ribs, cut into 2 inch pieces
- 3 carrots, cut into 2 inch pieces
- 1 bay leaf
- ¼ bunch parsley *added in last 15-20 minutes of cooking for additional minerals
- 2 tablespoons of apple cider vinegar – helps draw out the nutrients from the bones.
- 2 tablespoons cumin
- 3-4 quarts water (enough to cover all above ingredients)
- If you desire salt use sea salt or Himalayan salt
Add all of the ingredients to a large crock-pot or slow cooker. Cook on low for 10 to 12 hours minimum. I like to leave it simmering for 24-48 hours. While still warm, pour and smash through a wire mesh strainer to remove solid bits in order to get all nutrients.
Broth can be refrigerated for 5-7 days. After that, it can be frozen. For convenience, freeze it in 2-4 cup portions or in an ice cube tray, then pop the cubes in freezer bags to make it really easy to add to your favorite recipes.
Note: you can really add whatever vegetables you have on hand or prefer. The great thing about bone broth is its versatility!
If you are interested in learning more about the individual components of bone broth, check out this great article at: http://thewellspring.org/wp-content/uploads/Bone-Broth-Full-Article.pdf