Gluten Free Bone Broth Recipe
Happy New Year!
I hope you survived the holiday season with your health and sanity intact. It always amazes me how many people start the year off with a few extra pounds and perhaps suffering from a few too many cocktails, not to mention being a little poorer and a little more stressed.
Perhaps that’s one reason why we make resolutions.
I am more of a goal maker than a resolution maker but I did decide recently to add something to my health care routine on a daily basis and that’s the regular addition of bone broth.
Bone broth – it is almost tragically hip these days but the real tragedy would be if you weren’t aware of this awesome stuff!
We have been fans of bone broth for quite some time. In fact, we had an article in the magazine (Simply Gluten Free Magazine) touting the benefits of gluten free bone broth several years ago, but I thought it was time to bring this magical liquid front and center again.
In case you are not aware of the benefits of bone broth, there are many including increased support of the immune system, healing the gut lining, and reducing inflammation. Bone broth is rich in glucosamine which keeps your joints happy and pain-free and chondroitin which has been shown to prevent osteoarthritis. It is also rich in collagen which helps you look younger. I have even heard it told that bone broth may help reduce the appearance of cellulite!
In view of all that, I am in – ALL IN – for having some bone broth every day!
Bone broth may seem like the hip new thing but it has been around almost as long as people have been cooking food. I even read that our ancient ancestors made bone broth by dropping fire-heated stones into the stomachs of whatever animal they had killed. Me, I prefer to use my Crockpot.
Some more really good news is that bone broth is so easy to make! You pretty much simmer good quality organic bones with some aromatics such as garlic and onion in filtered water for a long time, then strain it. Some people say to add seasonings after the broth is made but I like to add them at the beginning – the broth seems more fully flavored this way and, well, it’s just easier!
You can make bone broth with any kind of bones: beef, chicken, turkey, lamb, pork, even fish. When making beef, lamb, or pork bone broth, you should roast the bones at 450 degrees for about 40 minutes, turning once, before starting your broth. Sometimes I do this, sometimes I don’t.
Once cooled, the broth will have a layer of fat that has congealed on top. You can mix this in to the broth when serving or scrape it off. I scrape it off, as I personally am not a fan of real fatty foods.
The easiest way to make bone broth is in a slow cooker – you just put everything in then walk away and forget about it for a day or two. If you don’t have a slow cooker, you can most certainly make it on the stovetop but if you plan on making bone broth a regular part of your diet, you might want to consider making the $30 investment.
When I make chicken bone broth (which is what I usually make) I will often start with the carcass left over from a roasted chicken dinner and then add a couple pounds of chicken wings. Chicken feet are hard to come by in my neighborhood but if you can find them, by all means, add them!
No matter what kind of bones you use, don’t leave out the apple cider vinegar. It is an essential part of your broth, as it draws out the minerals.
As for seasoning, sometimes I add fresh ginger or a couple of lemons that I quarter. Sometimes I add whatever fresh herbs I have on hand. Sometimes I add turmeric. Below is my basic recipe I use as a jumping off point. You can start there and then add or subtract as you see fit.
- 4 pounds bones from organic-fed animals (for beef include bones with marrow, for chicken include necks, wings, and feet)
- 3 carrots chopped
- 2 parsnips chopped (optional)
- 2 onions cut into quarters (no need to peel)
- 1 whole head of garlic cut in half (no need to peel or separate the cloves)
- 4-5 bay leaves
- 3 tablespoons apple cider vinegar
- 1 tablespoon sea salt
- 1 tablespoon whole black peppercorns
- Filtered water
If using beef, lamb, or pork bones, roast them at 450 degrees for 40 minutes, turning once.
Place the bones in a large (8 quart or larger) stock pot or slowcooker. Add the rest of the ingredients, then fill the pot up with filtered water. Simmer for 24 hours for chicken or turkey broth, 48 hours for the others. Let cool slightly, then strain into a large bowl through a colander. Discard the solids. Let the broth cool to room temperature, then cover and chill.
Scrape off the fat from the top if desired before using. Use within 1 week or freeze for up to 3 months.
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