Bone broth is ideal to use as a base for soups and sauces and has a wide range of health benefits due to the nutrients that leak from cartilage and bones during prolonged cooking. Bones are rich in a range of vitamins and minerals, such magnesium, calcium, and phosphorous and cartilage is high in the amino acids, glutamine, glycine and proline. Glutamine provides energy to the cells that line the gut wall while glycine and proline have potent anti-inflammatory and antioxidant benefits. Combined, these amino acids help to regenerate and heal the lining of the gut wall.
1 kg of any bones (chicken, turkey, beef, lamb).
2 large white onions, quartered
1 leek, chopped in half
2 cups carrots, quartered
2 cups celery, roughly chopped in large pieces
1 parsnip, quartered
1 tablespoon of apple cider vinegar
1 teaspoon sea salt
1 teaspoon of peppercorns
2 bay leaves
Filtered water – enough to cover the contents of the pot
1. Place all ingredients in a large pot and cover with water by about 2cms.
2. Cook on high until boiling, then bring to a simmer.
3. Cover with lid slightly ajar and cook for at least 24 hours (up to 48 hours for beef bones). You can turn off overnight and place the pot in the fridge, then continue cooking in the morning.
4. When ready, strain the liquid and divide into jars or containers. You can store the broth in the fridge for up to five days or in the freezer for 3 months.
You can add garlic and mushrooms for the last hour of cooking to give a deeper flavour.