How To Make A Super Healthy Bone Broth2016-02-09
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- Servings : 10 - 12
- Prep Time : 10m
- Cook Time : 6:000 h
- Ready In : 6:10 h
You hear a lot about bone broth these days and how healthy it is for us. Well it’s all true.
Healthy soup recipes made from a long simmered bone broth provide many amazing health benefits that we’ll talk about more in just a minute.
I made a fantastic beef bone broth last week and it was very easy. Here is how you can create this healthy broth in your own kitchen (and look below the recipe for all the reasons you should be making this super healthy recipe today!)
Healthy Bone Broth Recipe
- 3 pounds beef bones
- 3 pieces of beef short ribs
- 2 teaspoons grapeseed oil (or any other healthy neutral tasting oil)
- 2 onions, chopped
- 3 carrots, peeled and chopped
- 4 celery stalks, sliced
- 2 tablespoons apple cider vinegar
- 1 tablespoon dried parsley
- 2 teaspoons dried thyme
- 2 bay leaves
- salt and pepper
Roast the bones (not the ribs) in a hot oven at 400ºF for about 30 minutes before making the broth.
Heat the oil in a large pot over medium high heat. Add the chopped onions, celery and carrots and cook for about 5 minutes. Add the beef short ribs and brown them in the oil for about 5 minutes. Do not cook them through.
Add the roasted beef bones to the pot, then cover the bones and vegetables with enough water to just cover the bones. Heat the water on medium (not high heat) just until it begins to bubble. Ideally, do not let the liquid come to a full rolling boil.
Lower the heat to low. Add the cider vinegar and herbs. Cover the pot and let the mixture cook at a slow simmer on low heat for at least 6 or 7 hours (see notes below).
Here is an important note:
The beef bones you use for this broth can release quite a bit of fat, which I am sure you won’t want to eat. When the broth is fully cooked, strain out the bones and vegetables and set the short ribs aside. Let the broth cool down, then refrigerate it overnight or for several hours, until all of the fat has had a chance to rise to the top. It will form a solid sheet of fat over the top of the gelled broth. The fat is then easy to skim off the top using a spoon or knife. Discard the fat.
What you have left is a wonderfully rich and healthy bone broth that you can use in many ways. Here are just a few suggestions:
- Drink a cup of bone broth a day as part of a healthy diet. You can see all of the benefits of doing this below.
- Make a great beef soup. Add more vegetables and some barley. Cut up the beef from the short ribs and add it to the soup. It’s delicious and great for you.
- Use the bone broth to add beef flavor to other dishes. You can use the bone broth in the same way you would use any chicken or beef stock.
- The beef bones I bought had absolutely no meat on them at all, so I added the 3 pieces of beef short ribs to give me a bit of meat for that portion of the broth that I would use as soup. It was perfect.
- Don’t add too much salt to the broth. It is going to cook down A LOT, so it will be too salty for you if you fully salt it. I add about half of what I would normally add to the same amount of soup broth and add more later to suit my taste.
- The longer you can simmer the broth the better, so all of the healthy nutrients can come out of the bones. If you can simmer it for a full 24 hours that is the ideal. Don’t worry if you can’t do that. I usually cook it for 7 or 8 hours and it’s fine.
- The addition of the cider vinegar also helps to pull the nutrients from the bones.
- After the bone broth has been refrigerated you will notice that it has become quite jelly-like in texture. That is exactly what is supposed to happen. It’s because of all of the collagen that has been extracted from the bone joints and is great for arthritis, nails, skin and hair (see below for more details). Don’t let the texture put you off – the broth becomes a full delicious liquid when it is reheated.
The Health Benefits of Bone Broth
The health benefits of bone broth may convince you to give it a try.
First of all, bone broth is a rich source of collagen. We know that collagen is important for young looking stin and strong hair and nails. Drinking bone broth on a regular basis will help improve all of these without the need for expensive creams and treatments.
Bone broth contains glucosamine which helps keep joints healthy and “well oiled”. The broth also contains chondroitin sulfate which keeps our joints pain free and helps to prevent osteoarthritis.
The high concentration of minerals in bone broth has some referring to it as the new super food! It strengthens the immune system and builds strong bones. Dr. David Jockers, an expert on how to heal leaky gut amongst other ailments, lists 10 super health benefits from consuming bone broth on a regular basis. Visit his site for even more information.
Dr. Jockers 10 Benefits of Bone Broth
- Natural Expectorant
- Builds healthy Bones
- Joint Pain Relief
- Healthy Hair and Nails
- Heals the Gut
- Inhibits Viruses
- Reduces Swelling
- Calms Nerves
- Reduces Recovery Time
- Removes Arterial Plaque Buildup
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