Bone Broth

Meat and fish stocks provide the nutrients required for healing and strengthening the linings of the digestive tract. They also provide nutrients that stimulate digestive secretions and liver detoxification. For therapeutic effects you will need to make your own bone stock at home. You can use beef, lamb, chicken, or fish bones to prepare the stock. Alternating between bone types for each new batch can provide you with optimal nutrition.

INGREDIENTS

2kg (approximately) of bones*
1 teaspoon of black peppercorns
1 handful of celery clippings (leaves and ends), chopped
1 large carrot, chopped
1 onion (if tolerated)
Fresh or dried herbs of choice
Filtered water

Choosing Your Bones

If selecting beef or lamb, choose organic or grass-feed animals. Joints are preferable to large bones, particularly neck and spine bones. Ask your butcher to cut large bones to expose bone marrow. If using chicken, only use biodynamic or organic free-range bones. If available chicken feet and trotters can add extra gelatin to the stock, increasing therapeutic benefits.

METHOD
  1. Sautee vegetables in the pan with ghee or other healthy fat.
  2. Once softened, add the bones and braise for several minutes. This helps to develop flavour in the broth.
  3. Fill the pot with (filtered) water, covering ingredients.
  4. Bring to the boil, then simmer for a minimum of 1-2 hours for chicken frames or 3-4 hours for lamb and beef bones*.
  5. Allow to cool, then strain.
  6. Scrape out marrow from bones if available and mix with stock.
  7. Refrigerate amount required for several days and freeze remaining stock for later use.

*The broth can be made in a slow cooker or pressure cooker. Using a pressure cooker helps to break down the nutrients from the bone into the stock and reduce cooking time. I cook my stock for a minimum of 60 minutes in the pressure cooker.

For gut healing, bone broth should be consumed 1-2 times daily. You can drink one cup of broth per serve on its own or use it as a base for soups and casseroles.

Often you will find that the bones have a small amount of meat attached to them. This can be picked off and eaten with the broth or used in meals. If you find it difficult to digest meat, this can be a good way of introducing small amounts of easily digestible meat.