cityacupuncture-background.jpg

How to Make a Simple Bone Broth

By Natalie S. - Sep 26, 2018 6:49:38 PM

Bone broth recipe with chinese herbsBone

broth is a super nourishing food rich in amino acids, collagen, gelatin, and essential minerals including calcium, magnesium, and potassium. It is reported to have a wide range of health benefits including benefiting the bones, joints, skin, immune and digestive systems.

According to Chinese medicine, bone broth is especially beneficial for the Kidneys (the Kidneys produce marrow and fill the bones), but also helps to supplement qi and blood.

Bone broth is very easy, if not a little time-consuming, to make. It is a great way to use up leftover bones or chicken carcasses from roasts. You should also be able to buy bones cheaply from your local butcher.

You can use bones from pretty much any type of meat or fish, but it is important to know that they came from a healthy animal. Organic and free range is always best if possible.

You can drink bone broth on its own, but if you are not a fan of the jelly-like texture, try adding it to soups, stews, sauces, or gravy as a stock.

So next time you find yourself with some leftover bones on hand, why not give this simple and nutritious recipe a try?

How to Make a Simple Bone Broth

Ingredients:

2lb of bones (beef, chicken, fish etc.)

2 chicken feet (optional, these will make your broth thicker and more gelatinous)

1 onion

2 carrots

2 celery sticks

2 tablespoons apple cider vinegar

Herbs and spices (see notes)

Salt and pepper to season

Cooking time:

48 hours for beef bones/24 hours for poultry bones/8 hours for fish bones

Method:

  1. If you are using fresh bones, roasting them in a hot oven for 30 minutes improves their flavor greatly. Place them on a cookie sheet with greaseproof paper and roast until golden brown. If you are using leftover bones which have already been cooked, you can skip this stage.
  2. Place the bones in a large crock pot or slow cooker and cover with water. Add the apple cider vinegar and allow to rest for 20–30 minutes.
  3. Roughly chop the vegetables and add to the pot. Keep the vegetable peel on as this will add extra nutrients.
  4. Season with salt, pepper and any dried herbs or spices you have chosen to use.
  5. Bring the broth to the boil, then reduce the heat and simmer gently.
  6. Regularly check your broth for foam and skim it off as necessary. This should stop forming after the first few hours of cooking.
  7. Add fresh herbs such as garlic, cilantro, or parsley during the last 30 minutes of cooking.
  8. Allow to your broth to cool slightly and then strain to remove bones and vegetable pieces.
  9. Store in a refrigerator for up to five days, or freeze for later use.

Notes:

When choosing the herbs and spices for your bone broth, you can select either fresh or dried produce.  Dried herbs and spices should be added at the beginning of the recipe, but if using fresh herbs then wait until the last 30 minutes of cooking.

You can choose herbs and spices according to your personal taste, or for their specific healing properties. In China, it is a common practice to add certain herbs to soup or hotpot for an extra medicinal boost.

Some herbs which are considered particularly nourishing are listed below. Why not try adding a small amount of one or two of these to your homemade bone broth?

New Call-to-actionHerbs and spices to supplement qi:

  • Ginseng (Ren Shen)
  • Chinese red dates (Hong Zao)
  • Chinese yam/dioscorea (Shan Yao)
  • Astragalus root (Huang Qi)

Herbs and spices to nourish blood:

  • Chinese angelica (Dang Gui)
  • Chinese red dates (Hong Zao)
  • Goji berries (Gou Qi Zi)
  • Longan fruit (Long Yan Rou)

Herbs and spices to benefit yin:

  • American ginseng (Xi Yang Shen)
  • Daylily tuber (Bai He)
  • Goji berries (Gou Qi Zi)
  • Chinese yam/dioscorea (Shan Yao)

Herbs and spices to support yang:

  • Ginger (Sheng Jiang)
  • Cinnamon (Rou Gui)
  • Cloves (Ding Xiang)
  • Fennel seed (Xiao Hui Xiang)

You can find these ingredients in most Asian supermarkets or online. Ask your acupuncturist to recommend which ones may be the most beneficial for you.

Leave a comment