Bone broth is my absolute number one super-food! Packed with amino acids, it is renowned for its aid in the healing of the gut. Because 70-80% of the immune system resides in the gut, it is so important to actively maintain yours and your little ones gut health, especially over the winter months.
Bone broth contains important vitamins and minerals such ascalcium, magnesium, potassium, Vitamin A, zinc, iron, selenium, plus so many more.
One of my favourite health gurus, Nutritionist Jordan Pie, has an amazing blog detailing the ins and outs of Bone Broth which is definitely worth a read if health and wellness is your kind of thing!
I save up & freeze my chicken frames from roast dinner meals until I have 4 or 5 to make my broths. Alternatively you could buy frames fresh from the supermarket. You can use cooked or fresh bones when making broth, it doesn’t really matter, however it is important to try and use the bones from free-range chickens for maximum nutrients.
I also save & freeze my veggie peels, ends, stalks and scraps to make my broths so I’m not wasting any fresh veggies! Things like broccoli and cauliflower stalks, carrot and parsnip ends/peels etc.
You know you’ve got a nice gelatinous, nutritious bone broth, when it resembles jelly once set in the fridge.
You can drink bone broth hot like a cup of tea or add it to meals like soups, stews, curries, mince meals, gravy, the same way you would use liquid stock or stock cubes. I also like to cook my rice/grains in bone broth using the absorption method.
Both beef and fish bones make amazing, nutritious, yummy broths too. I personally like chicken broth as it is very versatile due to its subtle flavour that doesn't over-power your meals.
Bone Broth
Ingredients
Bones from 4-6 chickens
1/4 C Apple Cider Vinegar
Enough water to fill the pot (ideally filtered)
2 C worth of veggies *optional
Handful of fresh herbs *optional
Fresh garlic/ginger/turmeric *optional
Method
- In a large pot add all the ingredients.
- Cover completely with water and put on the stove and bring to a simmer.
- Once simmering, turn the heat down a little so it’s just at a nice gentle simmer.
- Once the liquid has reduced by half (usually around 4 hours give or take) top up again with water boiled in the kettle and let it reduce again by half.
- Strain broth through a sieve to remove all bones/veggies.
- If you plan on using broth in the next few days you can store it in an airtight container in the fridge.
- If you want to freeze into smaller portions you can add to cooking, pour into a muffin tin lined with the LGKS Silicone Food Cups, or you could use the LGKS Ultimate Food Tray, Ice Block Moulds, any of the larger Silicone Gummy Moulds or for a bigger portion the Deluxe Suction Bowl with Lid.
- Carefully place into the freezer to set.
- Once frozen, remove from moulds and store in airtight containers in the freezer.
Recipe created and blog written by Frances Tibbits