Bone Broth Recipe

Bone broth is rich in protein and micronutrients helpful for healing, especially after giving birth. It is a natural supportive elixir for both the gut and the immune system, helping us fight fatigue and weakness. Bone broth also helps maintain health of connective tissues and bones for both baby and mama. It is also delicious, warm, nourishing and one of my favorites - it’s like a liquid hug in a cup!

Nutritional Profile:

• Protein: collagen and gelatin - gelatin is derived from collagen which is found in connective tissues. Even those of us who eat a lot of meat tend to not eat very much connective tissue. But these connective tissues are full of supportive health benefits. Collagen and gelatin are great for your bones, joints, skin and gut health.

• Protein: glycine and proline - these are amino acids derived from collagen. Glycine has anti-inflammatory properties and supports the immune system. Proline helps support our joint health and collagen production.

• B Vitamins - important for metabolism and production of energy!

• Glucosamine and chondroitin - support joint health.

• Trace amounts of minerals.

Cooking Tips:

• Roast your bones for a better, richer more robust flavor.

• Apple Cider Vinegar helps break down the protein to make a gelatinous and nutrient rich broth. It is also a nice addition to help balance the flavors. White wine is a popular alternative option that achieves the same outcome though with a slightly different flavor.

• Don’t use too much water. Depending on the size of your stockpot or slow cooker, you may be able to make your broth without measuring your water. You want the right ratio of bones to water so that your broth gels in the refrigerator. When the broth gels it indicates that it is rich in nutrients. You can either measure your water or use just enough water to fully submerge your bones. Don’t worry - there is wiggle room and you won’t ruin your broth if your water ratio is off. But with repetition, you will find the perfect balance to get the richest, tastiest broth ever!

• Spoon off any scum or foam that rises to the top in the early stages of cooking. This is not necessary but doing this will give your broth a cleaner flavor.

Freezing Your Broth:

• Storing and freezing in glass is my preferred method because there is no leeching of chemicals like that which can occur with plastic. However, freezing in glass can result in accidental cracking or shattering.

• If you are going to freeze you broth in glass mason jars, these tips will help prevent accidental cracking or shattering of the glass. I have been using these parameters and have yet to have a jar crack or shatter.

• (1) Make sure your broth has reached a cool refrigerated temperature before transferring to the freezer.

• (2) Make sure your broth is approximately 2” from where the jar curves at the top.

• (3) Give the jar some space - try not to let the jar touch anything else while freezing.

• Broth will keep for 5 days in the refrigerator and up to 6 months in the freezer.

  Pro tip: make ahead while pregnant and freeze for quick and easy access postpartum.

Why Organic Grass Fed Bones and Where to Get Them:

• Grass fed bones have a higher concentration of the nutrients we are seeking from our bone broth.

• Toxins that come in contact with the animal - whether it’s pesticides or insecticides, antibiotics, hormones for accelerated growth or hormones associated with stress - can get stored in the marrow. This is why it’s crucial to buy bones from organic, grass fed, humanely raised cows.

• Buy from your local butcher shop if you have one. I realized early on that Whole Foods charges twice what my local butcher charges! Not only will you likely save, you will be supporting a local business. And chances are much higher that the animal the bones came from was local, too.

Ingredients:

• 3.5 lbs organic grass fed beef marrow and knuckle bones

• Few pieces of meaty bones such as oxtail.

• 2 TB extra virgin olive oil

• 2 medium carrots, cut into 2” pieces

• 1 medium onion, quartered

• 1 garlic head, halved

• 3 celery stalks, cut into 2” pieces

• 2 bay leaves

• 1 TB apple cider vinegar

• 1 TB black peppercorns

• 1/2 bunch of cilantro*

*May sub any fresh herbs desired.

Instructions:

• Preheat oven to 450 F.

• Place bones, carrots, onion and garlic on a roasting pan and drizzle with olive oil.

• Roast bones, carrots, onion and garlic for about 40 minutes making sure to toss midway through for even cooking. After 40 minutes, the bones should be nicely browned.

• Place celery, herbs, bay leaves, apple cider vinegar and peppercorns in a large slow cooker or stockpot.

• Add roasted bones and vegetables and their juices.

• Add water until 2” from top of pot (~12 cups), fully submerging all ingredients.

• Cook in slow cooker for 8-16 hours - pro tip: the longer you let it go, the more nutrient rich your broth will be.

• If using a stockpot over the stove, bring to a gentle boil then reduce to a simmer and cook on low for 8-16 hours. Do not leave stove unattended - simply turn off heat and continue simmering when you return.

• After cooking for 8-16 hours, remove from heat and let the broth cool slightly.

• Strain broth using a fine mesh sieve, discarding bones and vegetables but making sure to save the little gems of meat that fell off the bone.

• Let broth cool until lukewarm then transfer to large mason jars and refrigerate overnight.

• Solidified fat may be discarded from top of chilled broth, if desired.

• Broth will keep for 5 days in the refrigerator or up to 6 months in the freezer.

• To serve, heat in a mug - garnish with accoutrements like flakey sea salt, turmeric and garlic. Sip + enjoy!

• Also fantastic to use as a soup base, in sauces and to use for cooking rice.

Enjoy!

Dr. Alexandra Andersson