HOW TO MAKE BONE BROTH

Bone broth has long been used as a therapeutic food, thanks to its high levels of amino acids which can help to heal the gut lining - which is at the root of many digestive, inflammatory, autoimmune and neurological conditions. In recent years bone broth has become very popular and it now on the shelves of most health food stores and many supermarkets, but it is very easy to make at home.

You will need:

• 1kg+ of organic bones (e.g. chicken, beef or wild meats)

• 2 organic chicken feet for extra gelatin (optional)

• 1 onion

• 2 carrots

• 2 stalks of celery

• 2 tablespoons apple cider vinegar

• Optional: fresh garlic cloves, fresh parsley, 1 tablespoon or more of good quality salt (sea salt/celtic salt), 1 teaspoon peppercorns, additional herbs or spices to taste.

• You will also need a large pot to cook the broth in and a strainer to remove the pieces when it is done.

Instructions

1. If you are using raw bones, especially beef bones, it improves flavor to roast them in the oven first. Place them in a roasting pan and roast for 30 minutes at 180ºc.

2. Then, place the bones in a large stock pot. Pour (filtered) water over the bones and add the vinegar. Let sit for 20-30 minutes in the cool water. The acid helps make the nutrients in the bones more available.

3. Roughly chop and add the vegetables (except the parsley and garlic, if using) to the pot. Add any salt, pepper, spices, or herbs, if using. Bring the broth to a boil. Once it has reached a vigorous boil, reduce to a simmer and simmer until done - at least 4 hours but up to 12 or 24 hours to make a potent, medicinal broth.

4. 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.

5. During the last 30 minutes, add the garlic and parsley, if using. Remove from heat and let cool slightly. Strain using a fine metal strainer to remove all the bits of bone and vegetable. When cool enough, store in a large size glass jar in the fridge for up to 5 days, or freeze for later use. I like to freeze it into ice cube trays so you can take small portions out to add to cooking in place of regular stock cubes.