Sunday, February 9, 2014

Make your own bone broth

I've had quite a few people ask me how to make their own bone broth. There are plenty of recipes online but I will share how I made it myself (my mom had to help me because my first batch didn't turn out so well :) ).

You can buy bone broth in cartons at the grocery store but in most of them there is added sugar and 'natural flavorings' that you definitely don't want to be consuming when trying to fast, kill off bad bacteria, and repair your gut! Plus you'll get all the necessary benefits when using bones from healthy (organic, grass-fed, humanely treated) animals!

I got my bones from the meat counter at our local Whole Foods - they usually get their shipment of bones in on Fridays and some weeks they don't have any - so stock up if you can.
You could also ask a local farmer (you know that it will be from a good source and you'll be supporting local farmers :) )

I mostly use beef bones - it's best to get larger bones like the femur where all the good marrow resides.

Turn oven on to 450 degrees
Place about 3.5 to 4 lbs of bones on a greased baking sheet
Cook in oven for 30 minutes
Cut up  1 whole red onion (keep in larger pieces because you will want to later strain the onions from the bone broth mixture. You will NOT be eating them) 
Remove the bones from the oven after the 30 minutes, flip bones over and then add the onion to the baking sheet.
Return to oven for another 30 minutes
Mince 3-5 cloves of fresh garlic 
Remove the bones and onions from the oven, add bones/onions to a crock pot/slow cooker
Add in minced garlic and then fill the crock pot/slow cooker with filtered water (not tap water!) until all of the bones are completely covered (I fill right up to the top of my slow cooker)

I then let this sit overnight on low (~8-10 hours) and it's ready for me to go the next day!
Pour the bone broth through a strainer into a glass bowl so that the bones/onions/garlic get separated from the broth
Store in the refrigerator and reheat smaller portions on the stove

If you don't have a slow cooker you can use a big pot on the stove...bring everything to a boil and then let simmer covered for approximately 4 hours. I HAVE NOT tried this because I like just letting it cook overnight but it should work on the stove as well.

WARNING: Your house/apartment will smell very strongly! Hopefully your roommates/loved ones will understand :).

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