In many circles, bone broth is discussed as if it is the elixir of the gods, and although I won’t go that far, bone broth definitely had a place in my healing journey. Bone broth is one of my power healing foods because it is chocked full of nutrients such as glycine, calcium, magnesium, phosphorus, potassium, gelatin, collagen etc. It is very nutrient dense (which I am totally into!) and generally well tolerated by even the most sensitive of tummies. It can provide a great foundation and many of the building blocks required by the body for cellular turnover.
Are you ready to jump in?
- 3 pounds of bones (mixed marrow bones and meaty bones – see below)
- 1 tsp of salt
- 2 tbsp of apple cider vinegar (required to get the most nutrients from your bones)
- Optional (but tasty)
- 3 bay leaves
- 3 cloves of garlic
- 1inch ginger chunk peeled and chopped.
- 1 onion chopped
- Do not let the technology of slow cookers, instant pots etc, get in the way of your bone broth journey! This recipe focuses on bone broth a-la-pot. I would recommend that you make this on a weekend though, or during a time when you are home most of the day if you are using the pot method. This is because the water level can drop over the course of the cooking time and should me monitored.
- Add all of the ingredients into a large pot (mine is a 3L pot). Cover with water until 1 inch from the rim. Turn on stove to medium heat and bring to a simmer, then turn the heat to medium low and cook for 12-24hrs (I generally do 16hr).
- Remember to check the broth every 6hrs to ensure the water level has not dropped.
- When cooking is complete turn off and allow broth to cool. Then strain out the bones and store broth in glass containers. Note: a layer of fat will be on top of the broth, more or less depending on the bones chosen. If you have not been able to find organic or grass fed bones then I would recommend disposing the fat. If you have sourced organic or grass fed bones then you can choose to consume or discard the fat according to your preference!
For information about the bones, and troubleshooting, check out the FAQ below.
Which bones should I use?
I recommend using a variety of bones. When you go to the store you will see meaty bones, marrow bones, ox tail etc. Choose one meat bone, and one marrow bone per batch. This gives a good combination of nutrients and flavour. Also experiment with different varieties of beef, pork, chicken and wild game bones.
Why does the broth become thick?
This is because of the gelatin and cartilage components that come out of the bone. Some batches will be more gelatinous than others, this will change with the type of bones and how much water is added.
How should I use my bone broth?
I will drink a cup of broth with my meals or throughout the day. Bone broth also makes a delicious soup stock!
How to make broth in a slow cooker or instant pot?
The methods are very similar. I use the same ingredients and the same amount of water, but you generally do not have to add more water in during the process. I have only used the slow cooker function on my Instant Pot but Eileen Laird (an AIP guru!) has a pressure cooker bone broth recipe on her website.
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