So many people are sick today for so many reasons. Where does one begin? At the source – the gut. As followup to an earlier post containing a video interview with Dr. Natascha Campbell-McBride (a MUST-see!), let’s talk about healing protocol – whether it’s a chronic illness or the most recent round of stomach flu.
Healing one’s gut involves a 2-prong approach: First, remove the irritants contributing to “leaky gut” syndrome. Eliminate sugars, grains, legumes and dairy from the diet to halt the progression. Second, consume nutrient-dense healing foods to provide the building blocks for the body to heal. Two of the most nutrient-dense foods on the planet are organ meats and bone broth.
I learned to make this life-giving liquid gold from a chef at my local food co-op (many thanks, Greg!) and have had great success with the process he taught me. Both beef and chicken stocks are rich, tasty and turn to solid gelatin in the fridge – a sign of plentiful collagens and other amino acids.
Bone broth also contains large amounts of bio-available minerals and compounds that build the immune system. Have you ever heard traditional chicken soup referred to as “Jewish penicillin”? There’s a reason for that.
The process begins at the butcher’s counter: bone selection. My local co-op has bags of mixed beef bones and chicken carcasses minus the legs, wings and breasts especially suited for soup. For beef stock, select a mix of leg/knuckle and neck bones if available – choose a few with a small amount of meat on them for better flavor. Neck bones provide nerve tissue, an added benefit.
Next, prepare the pan for roasting. Line a rimmed baking sheet with parchment paper and arrange your mirepoix (carrots, celery and onions in a ratio of 1:1:2).
Place the cooling rack in the sheet pan and arrange your bones atop, placing the larger ones on the outer edges to encourage even roasting. Salt generously with Pink Himalayan Salt (mined from ancient sea beds and contains 82 trace minerals found in our blood).
Roast the bones about 30-45 minutes at 400F turning once.
Place roasted bones, veggies and accumulated juices in stockpot.
Fill the stockpot with cold (filtered) water and add more salt and 1/4 cup vinegar to draw out more minerals from the bones. I like to use coconut vinegar as it is neutral-flavored, but some like apple cider vinegar or wine. **Cooking is chemistry: by adding an acid (vinegar or wine) the positively charged hydrogen ions will bind with the negatively charged mineral ions and suspend them in the broth – ready for your body to use.**
Simmer in stockpot overnight with the lid on. As fresh herb flavor can easily be cooked out, I add them near the end. Turn off the stove and add fresh thyme, parsley and a dried bay leaf to steep. Let the broth cool to warm before removing/straining bones, veggies and herbs. Chill for several hours until solidified. Defat by removing the top layer of hardened fat from the gelatinous broth.
I like my broth concentrated for more compact storage, so I boil it down before pouring it into freezer-safe containers, chilling, then freezing for longer-term storage.
I have made turkey and chicken stock from leftovers (carcasses), and that also works well. Since they are pre-roasted, I just add fresh veggies to the bones in the pot and follow the same process from there.
I like to use bone broths in soups/stews and stir fry, as well as drink it straight for breakfast. Use it any way you can – any time you can.
So, there you have it: a nearly fool-proof method for great tasting, super-nutritious bone broth! (a.k.a. meat stock) To your health!