for a nourishing, mineral-rich base for soups, casseroles and
vegetable dishes. Include all the fat, gelatin and marrow for extra
bones. These can be soup bones bought from the butcher, or
left over from meat or fish eaten off the bone. (If you want chicken
bones, a whole free-range chicken that you cut into parts is less
expensive than buying already-cut pieces of chicken)
Cook or roast
the bones. (Make sure to use high heat if using pork
bones.) Save the fat and gelatin and store in freezer. Remove
(eat or freeze) the meat from the bones.
the broth, put as much
as will fit into an oven-safe glass (Pyrex), baked enamel or ceramic
casserole or pan. Cover with cold water and bring to a boil. Skim off
foam and then
heat to a simmer or transfer to a slow cooker. Simmer, keeping the pot
covered, until the bones
are soft enough that you can crush them with your fingers. (I use a
slow cooker; I cook it till it begins to fizzle, then I turn the cooker
off - usually overnight -- and put it back on when it has cooled off or
the next morning. You want to keep it at an occasional small bubble
breaking the surface, not a full rolling boil.)
cannot keep this at low heat all the
time, bring it to a boil at least once a day to prevent the growth of
broth from the bowl when you need stock for soup, or just drink a cup
of bone broth every day (1/2 cup with lunch and dinner, for example).
Refill with water and keep simmering over very low heat.
bones of a chicken will keep producing bone broth for many days.
Just refill with water and full-array salt as you take broth out. Gelatin:
To make gelatin you need to keep
the water temperature low and not add too much water. The first time
bones to make broth, use a slow cooker or heat diffuser and barely
cover with water. After it has slow cooked for at least a day, take the
liquid out and put it in the fridge or someplace cold. The next day,
there will be a layer of fat on the top, and gelatin underneath. Remove
the fat and store for other uses. Add the gelatin to food for added
you have some gelatin from the bottom of the pan when you roasted the
chicken, be sure to add that to your bone broth if you are not using it
to make something else to eat. The gelatin is one of the most
nutritious parts of the chicken.
As above, but add a tablespoon of brown rice or other whole grain for
every pint of liquid. Serve in a bowl with Chinese lettuce or other raw
vegetables of your choice.
Make as for bone broth, but add onions or the unusable parts of onions
(skin and ends) or other
vegetables such as celery leaves to the pot in
a garnish bag or make your own bag with cheesecloth or muslin. Replace
onions every gallon or week or so.
to heat oxidizes fats, making them rancid. When starting
bone broth, skim off the fat after a couple hours and store it in the
freezer for further use.
an excellent source of
minerals that will be
easily used by your body,
and it is very frugal to make.
Add kelp or
other edible seaweed to your bone broth for added nutrition and taste.
February, 2013, a PubMed article was released implying that bone broth
could contain high levels of lead and suggesting that doctors treating
people with attention deficit disorders may want to avoid recommending
bone broth to their patients. The publisher of the article is a company
called Elsevier. Elsevier has been sued in the past over allegations
that psycho-drug manufacturer Merck paid Elsevier "to publish the
Australasian Journal of Bone and Joint Medicine, which had the
appearance of being a peer-reviewed academic journal but in fact
contained only articles favourable to Merck drugs". (http://en.wikipedia.org/wiki/Elsevier). Merck manufactures ritalin,
prozac and other psycho-active drugs which would be the beneficiary if
more people with mental illnesses were treated with Merck drugs rather
than things like bone broth. There is currently a boycott against
Elsevier because of its support of efforts to restrict internet freedom
and prevent open access to medical information (http://thecostofknowledge.com/).
avoid getting bones that contain lead, get animals from known
sources that were raised naturally on mineral-rich diets.To protect
against accumulating lead in the body when a food source is
unknown, take a lot of mixed, earth-sourced minerals such as powdered
dolomite, clay, dirt or ashes regularly. Lead does not accumulate in the body in the presence of sufficient amounts of minerals.
See Minerals for more information.
Whole Beast: Nose to Tail Eating by
Fergus Henderson. A little bit too heavy with the sugar, but it helps
explain the mysteries of some types of food preparation. Eliminate the
sugar or substitute honey or sucanat.
An Appreciation of a Misunderstood Ingredient With
Your Mother's Slow Cooker Cookbook
by Beth Hensperger and Julie Kaufmann