Bone Broth

Bone Broth

The time taken to prepare a nutritious bone broth means that it is far better to prepare a large amount. A stock pot, huge saucepan, or Maslin pan (the kind used for jam making) are all ideal. You can use any types of bone that you can get your hands on; marrow bones are the most nutritious but are not always easy to get. I am using beef here; pork is not often used and lamb can be a bit greasy. Chicken carcasses make excellent broth that will cook in half the time and is something that we all have from time to time.

Ask the butcher to chop the bones into pieces for you, as this makes the nutrients easier to extract. The bones are initially roasted to give deep meaty flavour and then simmered in water; the longer the better. I cooked my bone broth for 12 hours; for maximum nutritional benefit the bones should soften and crumble, however, be aware that you will most likely need to cook the bone broth for 24 hours and over to achieve this. The longer you cook for the more you will need to keep topping up the liquid. Be aware that as the liquid gets lower, the broth will bubble more rapidly so you either need to top up the water or turn the heat down.

Beef Bone Broth

bone broth

Servings: 8

Preparation Time: 20 minutes

Cooking Time: 12 hours

Total Time: 12 hours and 20 minutes 

Ingredients

2 kg beef bones, chopped into 2 inch lengths

2 carrots, roughly chopped

2 onions, roughly chopped

1/2 head garlic

2 bay leaf

1 bunch fresh parsley, whole

4 litres water

Preparation

  1. Pre heat the oven to 200C.
  2. Place the bones, onions, and carrots on a roasting tray.
  3. Place in the oven for 40 minutes and transfer into a large pan.
  4. Add the herbs, and cover with the cold water.
  5. Bring to a gentle simmer and let it cook for at least 6 hours.
  6. When ready, strain the broth.
  7. You should have about 1 litre of liquid that will set to a jelly in the fridge.
  8. To serve, reheat and drink as soup or use the jelly to flavour soups, stews and sauces. You could even garnish salad with it.
  9. Add salt to taste and fresh ginger, garlic, or grated horseradish if you like.

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