Bonjour world,
It is gut healing time! That means bone broth.
This recipe is a basic brown stock that is one of the first recipes you learn in culinary school. What makes it Paleo are the quality of the ingredients along with the addition of a special ingredient to make it more gelatinous. But first, information on the wonders of Bone broth & all it's fantastic health benefits! I got this information from Dr. Josh Axe's site because he is knowledgeable, a trained professional, and specializes in the issues I suffer from. His focus on thyroid, metabolism, autoimmune, weight management, healthy & natural alternatives, make him a great source of info. By the way, I have not been paid to say this.
Straight from:
http://draxe.com/the-healing-power-of-bone-broth-for-digestion-arthritis-and-cellulite/
All bone broths beef, chicken, fish, lamb and more are staples in the traditional diets of every culture and the basis of all fine cuisine. That’s because bone broths are nutrient-dense, easy to digest, rich in flavor and–they boost healing.
Bone broth or stock was a way our ancestors made use of every part of an animal. Bones and marrow, skin and feet, tendons and ligaments that you can’t eat directly, can be boiled then simmered over a period of days. This simmering causes the bones and ligaments to release healing compounds like collagen, proline, glycine, and glutamine that have the power to transform your health.
Nutrition researchers Sally Fallon and Kaayla Daniel of the Weston A. Price Foundation explain that bone broths contain minerals in forms that your body can easily absorb: calcium, magnesium, phosphorus, silicon, sulphur and others. They contain chondroitin sulphates and glucosamine, the compounds sold as pricey supplements to reduce inflammation, arthritis and joint pain.
A study of chicken soup (broth) conducted by the University of Nebraska Medical Center wondered what it was in the soup that made it so beneficial for colds and flu. They found that the amino acids that were produced when making chicken stock reduced inflammation in the respiratory system and improved digestion. Also, research is proving it can also boost the immune system and heal disorders like allergies, asthma, and arthritis.
Sally Fallon explains that most store bought “stock and “broth” today aren’t “REAL”. Instead, they use lab-produced meat flavors in bouillon cubes, soup and sauce mixes. Also, manufacturers began using monosodium glutamate (MSG), which is recognized as a meat flavor but in reality is a neurotoxin.
Thank you Dr. Axe! There's loads more info should you need it, on his site.
Now we get down to the recipe!
If you want real bone broth you have to make it yourself at home. Here is my recipe which is from culinary school with slight modifications.
(There is nothing fancy in the chopping method as you will be straining this stock once cooking is complete. Try to use organic ingredients wherever you are able to.)The preparation is called Mise-en-Place, in professional terms and the vegetable mix is called a Mire-poix.
INGREDIENTS:
-5-6 good quality, hormone free, grass fed (if possible), large beef bones*
-2 medium onions large chop
-3 carrots peeled & chopped
-2 celery stalks, peeled, chopped
-1 bunch parsley
-4 Bay leaves
-2 cloves garlic
-salt & paper to taste
-1 Tbsp apple cider vinegar
-3 Tbsp olive oil
METHOD:
preheat oven to 375 degrees F
Lay your bones out on a parchment lined tray & roast in your preheated oven for 20-25 minutes.
Use a large stockpot, add 3 tbsp olive oil & heat.
Sauté the onions until translucent then add celery and carrots, cook for 2 minutes while stirring occasionally. When vegetables are ready stack bones in carefully, add the rest of the ingredients, minus the vinegar, then add water to cover.
Lastly, add vinegar, stir & bring to just the beginning of a boil. Quickly reduce temperature to a very low simmer. Do not cover!
(I start this recipe very early in the morning.) Allow to cook for 24 hours, every 2-3 hours add 1-2 cups water. Before you go to bed add 2 cups water. During the night, I wake up once to check it & add a bit more water.
When you wake, be careful to strain the stock using an equally big stock pot to catch the liquid you waited so long for.
DO NOT SKIP THE FOLLOWING STEP, YOU COULD END UP WITH FOOD POISONING, AS HOT STOCK CAN TAKE UP TO 7 HOURS TO COOL IN THE FRIDGE!
Place the pot in a bain-marie (cold water bath) in your clean sink, with water that has ice cubes that surround the stock pot-not in the broth! You will need to add ice 2-3 times before it will bring the temperature down enough for you to be able to transfer it to smaller containers. Stir to evenly cool the broth. (If you want to reduce some of the broth for a more intense & robust flavour for a particular recipe, scroll down the page as I have included instructions.)
At this point I usually freeze a lot in ice cube trays, then keep a bit of it for imbibing during the week, I keep the beef tallow for cooking along with reducing some of the broth for recipes. Sometimes I refrigerate the broth to get it all cold & gelatinous before dividing it into containers.
To reduce bone broth, simply take 4 cups broth, place it in a pot & simmer on a low heat until half the liquid is reduced.
*you can use chicken bones in place of beef bones. I use at least 2 chicken (whole carcasses) that I roast and 1 carcass that is not roasted, to give a lot of flavour & depth to my broth. The other ingredients/instructions remain the same.
Remember to be patient and treat your stock with love! Let me know how this recipe works out for you or just leave a comment below.
Take care, be well, love freely...
I really wanna try this!
ReplyDeleteno probs!
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