Healthy Bone Broth Recipe

A COLLAGEN FILLED RECIPE - BONE BROTH

Bone Broth is a great way to get more collagen and many other vitamins and minerals in your diet.
You can make bone broth easily on your own! It can be made using a slow cooker, but it's pretty simple to make by simmering a pot on the stove as well. Depending on your preferences, you can use beef, chicken or fish bones to make a homemade bone broth.

If possible, try to get ahold of organic bones from your local farmers. Pasture-raised/grass-fed meats are the healthiest option. They contain more vitamins and minerals without any harmful chemicals or toxins. The same goes for all other produce as well - meat, dairy, fruits and vegetables etc.

Back when I used to work in the aboriginal communities here in Australia, Kangaroo Tail Soup was a favourite to the locals and a way to get more collagen.

Calcium, magnesium, copper, iron, manganese, phosphorus, potassium, sodium and zinc are just some of the many minerals found in bones. The combination of these minerals are highly nutritious and promote plenty of health benefits both for your body and the mind.

Here is a bone broth recipe for you by my sister Lexie.

Enjoy!

CHICKEN/BEEF BONE BROTH RECIPE

Fig. 1

Fig. 1

Fig. 2

Fig. 2

Fig. 3

Fig. 3

INGREDIENTS

  • A good range of chicken bones (E.g. 2 chicken carcasses, 4 chicken drumsticks, 6 chicken wings, 500g chicken necks). Organic bones from pasture-raised chickens are best.

    OR

  • A good range of beef bones (E.g. 500g Oxtail, 1kg beef "soup bones" from the butcher - a mix of marrow, knuckle bones and thigh bones which the butcher has cut up into pieces). Grass-fed, organic bones from local farm are best.

  • 1 tablespoon apple cider vinegar (optional)

  • 2 carrots, cut in half

  • 1 zucchini, cut in half

  • 2 parsnips, cut in half

  • 1 onion, cut in half (can leave skin on)

  • 4 stalks of celery with leaves, cut in half

  • 3 bay leafs

  • Whole peppercorns, about 1/2 teaspoon

  • Salt, about 1/2 teaspoon

  • A selection of fresh herbs (E.g. 1 handful of parsley, a few sprigs of rosemary, 1 handful of fresh sage, few sprigs of fresh thyme.)

METHOD:

  1. Add chicken bones to slow cooker. Add water to slow cooker until 3/4 full. Add apple cider vinegar and let water and bones sit for 1 hour. (This step is optional. Apple cider vinegar is said to draw the minerals out of the bones. If you skip this step, it won't affect the broth in any way).

  2. Add all vegetables, bay leaves, salt and pepper. Fill the slow cooker with more water until about 1 inch from the top. Turn the slow cooker to high and cook for 1-2 hours then turn it to low and let it cook for another 10 hours. (Fig. 1)

  3. Add herbs and cook for a further 2 hours.

  4. Let broth cool slightly (Fig.2) then carefully remove the larger bones and vegetables. Sit a large sieve over a bowl and using a small jug or ladle, pour the broth into the sieve. Refrigerate the bowl of broth for 24 hours.

Scrape off the layer of fat which has set on the surface of the broth (Fig. 3).

The broth can be divided up into smaller portions, if need be, and frozen for up to 3 months.

Keep Moving!,

Mike
Xo

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