When bones are cooked in water for long enough they release minerals and nutrients which in turns are easily absorbed by the body. On top of this bone broth contains high levels of antioxidants, collagen, amino acids such as glycine. It tastes pretty good too (especially with a sprinkle of garlic salt).
3 things you must do:
- Use good quality bones, ask your local butcher. They will usually give them out for free
- Blanch your bones
- Then…. roast the bones
Using the 3 steps above will you give you a tastier and nutrient rich bone broth
- 1.5-2kg of good quality bones (chicken, lamb or beef)
- 2 tablespoons apple cider vinegar
- 2-3 litres of water (approx)
- 2-3 onions, peeled and quartered
- 2 carrots, roughly cut
- 2 celery sticks, rougly cut
- 1 teaspoon whole peppercorns
- 1 teaspoon Himalayan Salt
- 3 cloves of garlic, peeled and kept whole
- Preheat your oven to gas mark 5-6.
- Put your bones in a big pot and cover with water. Bring to the boil for 5 minutes and discard the water afterwards (this is what we call blanching).
- Roast your bones for 45 minutes to 1 hour… This step might take longer. You want the bones to start caramelizing.
- Take the bones out of the oven and put them in your slow cooker. Add the apple cider vinegar, cover with water and let this stands for 30 minutes.
- Put the rest of the ingredients in (leave the garlic out until 30 minutes before the end of your cooking).
- Cook on medium heat (gentle simmering) for 8-12 hours (or even more if you wish, I often go for a whole day).
- Strain the broth and cool as quickly as possible (adding a few cubes of ice will accelerate the process).
- Store in glass jars in the fridge for up to 5 days, or freeze for later use. Enjoy a mug full for optimal gut health every day.