Bone Broth

“Bone broth contains many minerals and collagen which makes up 30 per cent of our body’s protein and building blocks and is used widely as a healing beverage.  

Bone Broths can be homemade (find recipe here) but also increasingly health food stores and even some cafes, sell it (like Essential Broth).  Use it as the base for soups and add cooked protein such as chicken or fish, blended kumara or pumpkin and fresh herbs.  The addition of fat (blended raw nuts, more butter or olive oil) can increase overall calorie intake when the body needs it but when appetite is low).”  Mikki Williden, Nutritionist.

This is a wonderful go-to recipe for making a bone broth, and bone broths are an excellent way of using vegetables in the fridge that might normally be destined for the rubbish.  

You can make bone broth and keep it in the freezer until you need it.  A great tip is to wait til it has cooled, and store it flat in a zip lock bag.  They take up less room in the freezer and are easily defrosted.   You can then store larger volumes like 500mls or a smaller volumes like 200mls.

If you’re a Support Crew member, this is a great recipe to make for a Warrior to store in their freezer for when they need it.  If you’re a Warrior, when someone asks you what they can do to help, this is something they could easily make for you and pop round to put in your freezer.

1kg (or more) of bones – any kind 

2 chicken feet for extra gelatin (optional)

1 onion

2 carrots

2 stalks of celery

2 tablespoons Apple Cider Vinegar

Optional: 1 bunch of parsley, 1 tablespoon or more of sea salt, 1 teaspoon peppercorns, additional herbs or spices to taste. (can also add 2 cloves of garlic for the last 30 minutes of cooking).

Method
  1. Fry off the bones in coconut oil/olive oil to brown and transfer into crockpot/slow cooker. Add chicken feet, onion, carrots, celery and apple cider vinegar. Add optional herbs and pour over enough water to cover everything. Bring to boil then leave to simmer. 
  2. During the first few hours of simmering, you’ll need to remove the impurities that float to the surface. A frothy/foamy layer will form and it can be easily scooped off with a big spoon. Throw this part away. I typically check it every 20 minutes for the first 2 hours to remove this. Grass-fed and healthy animals will produce much less of this than conventional animals. 
  3. During the last 30 minutes, add the garlic and parsley, if using. 
  4. Remove from heat and let cool slightly. Strain using a fine metal strainer to remove all the bits of bone and vegetable. Can eat bones or, if soft enough (and your blender is strong enough) can blend and add. When cool enough, store in a gallon size glass jar in the fridge for up to 5 days, or freeze for later use.

Can use as liquid for mince, casseroles, slow cooked meat, as a drink or broth for soup.

Beef broth/stock: slow cook for 48 hours

Chicken or poultry broth/stock: slow cook for 24 hours

Fish broth/stock: slow cook for 8 hours

If you’re as Support Crew member, or a Warrior in need of some inspiration, check out more great recipes here: Make & Take or Shop & Drop.