In my journey to cook as much of our food from scratch, I delved into the world of bone broth.
Since I cooked my first batch, I can’t stand the taste of the store-bought broth, and honestly, I am not sure how nutritious the one on the shelve is.
What is Bone Broth?
Bone Broth is a savoury, nutrient-dense, and collagen-rich liquid made from simmering marrow-rich animal bones (beef, chicken, turkey, pork) in water for an extended period of time.
In addition to bones and connective tissue, I use vegetables like celery, carrots, onions, fresh herbs, and garlic for extra flavour.
Apple cider vinegar is added to the broth to break down the collagen.
Collagen becomes gelatin-like when extracted from the bones, giving the broth a jiggly consistency when cooled.
Why Bone Broth?
The broth is rich in minerals and vitamins, that are readily available and that may help keep our bodies working at their best.
Animal bones are a good source of calcium, magnesium, and other vitamins and minerals to build and strengthen your bones.
The bone marrow is rich in vitamins A and B and minerals like Zinc, Iron, and Calcium.
The Collagen in the bones turns into gelatin which has important amino acids.
Because of all these vitamins and minerals broth is fantastic to protect your joints, fight osteoarthritis, help reduce inflammation and protect your gut.
What bones to use?
The family knows we keep all the bones after dinner when they clear the plates. Yes, the bones have been cooked or been on the braai, but all the goodness is still in those bones, so keep them, and store them in the freezer until you are ready to cook your next broth.
Adding bones that are rich in collagen is preferred. Marrow bones, knuckles, and feet are great choices.
Let’s make broth.
You will need
4kg Bones (a mix of marrow bones are best. )
4 Carrots
2 Onions
2 Garlic heads
6 Celery stalks / Lovage stalks
2 Leeks
4 Bay leaves
1/4 cup black pepper
2 tablespoon apple cider vinegar
salt to taste
Optional herbs
Yarrow
Marjoram
Rosemary
Thyme
Calendula petals
1. Preheat your oven to 180 degrees. Add the bones in a single layer to a roasting pan and roast the bones for 30 min. This will enhance the overall flavour of the broth.
2. Add all the ingredients, roughly chopped, to the pot and fill the pot with water until all the bones and vegetables are covered with water.
3. Reduce the heat to a simmer and simmer the broth for 12 to 18 hours. Add more water if needed to ensure bones and vegetables remain fully submerged.
4. Once the bones have simmered and your broth is ready, you must strain the broth through a fine mesh strainer. Set aside the broth to cool.
5. Bone broth stores well in the refrigerator for approximately five days.
When making a large batch, you can freeze the broth in either glass jars or freeze the broth in ice cubes and store it in plastic containers in the freezer.
I use the broth as a base for soups and oven roasts. It makes a fantastic gravy. Delicious when added to mashed potatoes and it enhances the flavor of marinades.
A warm mug of bone broth is also perfect for drinking.
Follow this video to see how we make bone broth at home.
Happy cooking friends and let me know how you are enjoying your broth.
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