May Recipe of the Month: Bone Broth

Whether you’re looking for some acid reflux relief or just want to try a new ultra nutritious food, I highly recommend bone broth. It offers a multitude of benefits, like immune system support (that’s why it’s so great when you’re sick), better gut health, improved joint health, and much more. It’s also lower in calories but very high in minerals and other chemical compounds that many people lack.

Bone broth can be made from the bones of beef, bison, lamb, poultry, or fish, though beef and chicken tend to be the most popular. To make beef bone broth properly at home, you need to get grass-fed bones. For a chicken bone broth, you’ll need the carcass and bones from a previously cooked organic chicken. I also love to add fresh, organic vegetables. I included a few that work well in the recipe below, but it’s entirely up to you.

I suggest drinking a cup daily for acid reflux relief, or to get the most of its many other benefits. Because making bone broth is a time-consuming - but very worthwhile - process, I like to cook a big batch at once and store excess in the freezer.

2 pounds bones from a healthy source

2 chicken feet (optional)

1 gallon of filtered water

2 tablespoons apple cider vinegar

1 onion

2 carrots

2 celery stalks

1 bunch of parsley (optional)

1 tablespoon salt (optional)

1 teaspoon peppercorns (optional)

Herbs and spices to taste

2 garlic cloves

If you are using raw bones, especially beef bones, it improves flavor to roast them in the oven first. Place them in a roasting pan and roast for 30 minutes at 350°F. Next, place the bones in a large stock pot. Pour cool filtered water and the vinegar over the bones. Let sit for 20-30 minutes in the cool water. The acid helps make the nutrients in the bones more available. Roughly chop and add the onion, carrots, and celery to the pot. Add any salt, pepper, spices, or herbs, if using. Bring the broth to a boil. Once it has reached a vigorous boil, reduce to a simmer and simmer until done. During the first few hours of simmering, you'll need to remove the impurities that float to the surface. A frothy/foamy layer will form and it can be easily removed with a big spoon. Throw this part away. I suggest checking it every 20 minutes for the first 2 hours to remove this. Grass-fed and healthy animals will produce much less of this than conventional animals. During the last 30 minutes, add the garlic and parsley, if using. Remove from heat and let cool slightly. Strain using a fine metal strainer to remove all the bits of bone and vegetable. When cool enough, store in a gallon size glass jar in the fridge for up to 5 days, or freeze for later use.

*recipe courtesy of Wellness Mama