Bone broth is on everyone's (oily) lips right now as it appears to be the hottest food trend. It's the beverage of choice for supermodels at this years Paris Fashion Week. But if bone broth is a fad then its gotta be the longest food-fad running. Ancient cultures have been making it for thousands of years. From Chinese medicine, Japanese Ramen, Vietnamese pho, French bouillon and Italian brodo.
4 Reasons to Drink Bone Broth
1) Loaded with Nutrients and Minerals
Bone Broth is a significant natural source of all the big ones: Calcium, Magnesium, Phosphorus, Potassium. These nutrients are essential to bone building, metabolism and the uptake of other nutrients. Phosphorus is also a critical mineral used to maintain acid-base balance in the body. It also contains some Amino Acids: Glycline and Proline. Cheaper than the average multivitamin and contains a lot of what we need on a daily basis.
2) Immune Boosting Power
Studies have proven that bone broth can actually increase the number of white blood cells (infection fighter cells) in the body. So THATS what your mom made you chicken soup when you were sick. Mom's and Nonna's always know whats up. When you're sick, Bone broth will:
Increase White Blood Cells
Act as an anti-inflammatory to reduce swelling and sinus infection
Increase your nutrients to help fight the illness
Clear up mucous from upper respiratory tract infection
Incredibly hydrating to help flush out infection and cell waste
3) Digestive Aid
Bone Broth will help cure leaky gut, which can lead to all kinds of scary conditions from food allergies to auto-immune diseases. It does so by mending the gaps in the intestinal lining with collagen and gelatin. These intestinal cells should be strong tight junctions, but many of us have damage to the intestinal cell wall lining which loosens those gaps and releases food particles into the blood stream. SO TIGHTEN UP THOSE GAPS!
Heals Leaky Gut
Increases Mineral Absorption
4) It's Cheap and Easy to Make
The gentle and slow extraction of nutrients makes Bone Broth an incredibly nutrient dense food. And its low in calories.
One 8oz serving contains only 66 calories
You can feed a whole family with the bones that you would normally throw away. Now that is cucina povera!
This recipe is an amalgamation of my friend's Vietnamese father giving a verbal "a bit of this a bit of that" recipe, and othersources. Remember to only use healthy bones! Organic, mennonite, hormone free, all that goodness.
3-4 lbs of mixed healthy bones: beef, chicken, cross-cut veal shank with marrow and oxtails
1 tbsp Olive oil
2 medium carrots
3 stalks celery
1 cup parsley
2 cups daikon radish, peeled and sliced 3 inch rounds
1 medium yellow onion
2 tbsp apple cider vinegar
2 tbsp fish sauce
3 bay leaf
1/2 cup dried mushrooms
2 tbsp rock salt (more to taste at the end)
SPICE BAG: 2 star anise, 2 cinnamon sticks, 1 tsp fennels seeds, 1 tsp cardamom pods, 1 tsp whole cloves
Roast the Bones (Optional) Preheat oven to 400 F. Drizzle bones with olive oil and arrange in single layer on a baking sheet. Roast for 1 hour or until evenly browned.
Char Onions and Ginger : Cut the onion in half. Peel the ginger, cut in rounds and smash with the back of a knife. Roast on high broil until dark and charred, just before burning.
Cut the Vegetables into large chunks. Cut the carrots, garlic, celery and parsley.
Toast the Spices in a saucepan on medium heat until aromatic. Put into a cheesecloth bag or strain out after
Combine the Bones and Vegetables in a large stock pot. I use an 8 quart pot.
Add Flavour: add Apple Cider Vinegar, fish sauce, rock salt, garlic cloves (whole) dry mushrooms, bay leaves and spice bag
Cover with Water. Make sure everything is well submerged.
Parboil: Heat on high until it reaches a rapid boil. Let boil for 10 minutes, then reduce the heat to a low simmer. Make sure there is still a small bubbling action, but very minimal. Cover and cook for 24hrs
Skim the Skum: Check occasionally and remove and scum, bubbles, gray matter that appears on the surface. These are the impurities and released toxins from the bones.
Finished when dark and flavourful. Taste the broth, it should have a deep rich meaty flavour with sweet vegetable flavours. If the bones have begun to disintegrate, you know you've broken down all the minerals.
Strain the broth into a fine mesh colander. I fill mason jars 3/4 full (to prevent bursting) and place in the freezer, leaving a few jars in the fridge to drink within the week.