Bone broth is so good for your gut. It contains the minerals of bone, cartilage, marrow and vegetables as electrolytes. It aids digestion and is important for treatment of intestinal disorders (the gelatin in stocks is excellent for nourishing the intestinal lining). Vegetarians can prepare stocks exclusively from vegetables or fish.
Basic Bone-Building Stock
Ingredients:
(for a large batch)
- 3-4 pounds of organic meat bones (poultry necks & backs, beef marrow and knuckle bones, or other assorted bones)
- 5-6 quarts of filtered water, or more as needed ¼ cup raw apple cider vinegar
- 2 bay leaves and/or 2 piece of kelp sea vegetable 2 onions, coarsely chopped
3 organic carrots, unpeeled and coarsely chopped - 3 celery stalks, coarsely chopped
- 2 teaspoons black peppercorns
- 1 bunch of fresh organic parsley
Preparation:
1. Place the bones in a large stock pot with water and vinegar. Let stand for one hour.
2. Add all other ingredients except the parsley.
3. Cover and bring to a boil over medium heat.
4. Reduce heat to medium-low to keep the stock gently bubbling. Skim off any scum that rises to the top during the first 30 minutes.
5. Simmer covered for 8-10 hours and up to 72 hours if desired.
6. Uncover and simmer one hour longer until liquid is reduced to about 4 quarts. Add parsley during the last 10 minutes.
7. Cool completely and strain to remove the bones and vegetables.
8. Continue to cool in the refrigerator and remove the congealed fat that rises to the top.
9. Place in Mason Jars leaving 2” of space at the top. Place in freezer but do NOT tighten the lids (leave lids loose until frozen for expansion). You can also fill an ice cube tray with the stock for small portions.
Basic Vegetable Stock
The best vegetable stock comes from discarded skins and innards of a variety of organic vegetables including:
Potatoes, Onions, Garlic, Carrots, Celery, Spinach, Cucumber skins, Scallions, Zucchini tips, Apples, Bell Peppers, Parsley, Green Beans, Cabbage, Broccoli, Cauliflower. Note: If you use cabbage or celery, use just a small amount since their flavors are dominant.
Experiment with different vegetables to learn which flavors you like best. In the meantime, here is a very simple recipe.
Ingredients: (4 cups)
- 2 large onions, coarsely chopped
- 2 medium carrots, coarsely chopped
- 3 celery stalks, coarsely chopped
- 2-3 cloves of garlic, chopped in large chunks 1 teaspoon black peppercorns
- 1 bay leaf
- 4-6 cups of water
Preparation:
1. Place all ingredients into a pot. Bring to a boil.
2. Cover and simmer for 1 hour.
3. Cool completely and strain (a nut milk bag may be used).
