Bone broth stock is one of the most delicious ingredients to add a healthy base to a soup or recipe. But did you know that bone broth also supplies the body with much needed minerals and joint healing nutrients? According to the Weston A. Price Foundation, “Stock contains minerals in a form the body can absorb easily—not just calcium but also magnesium, phosphorus, silicon, sulphur and trace minerals. It contains the broken down material from cartilage and tendons–stuff like chondroitin sulphates and glucosamine, now sold as expensive supplements for arthritis and joint pain”. Weston Price Foundation
Here’s how you can make bone broth super easy! To start, use a whole chicken, legs, thighs or even the bones from a rotisserie chicken. For beef stock, Whole Foods and Sprouts both carry beef bones in the meat/freezer section. The trick is to get the joints, knuckles, bones and even tough cuts of meat with lots of connective tissue – whatever you have on hand and use it for the broth. The joints will provide the collagen and the bones themselves will provide minerals. Organic and grassfed are healthy choices.
- 3-4 pounds of chicken or beef bones
- 1/4 cup raw apple cider vinegar
- 4 quarts filtered water
- 3 celery stalks
- 4 carrots, halved
- 2 onions, quartered
- Handful of fresh parsley
- Sea salt
- Place bones in a pot or a crockpot, add apple cider vinegar and water and let it sit for an hour or so.
- Add the vegetables bring to a boil. Once it boils skim the foam from the top and discard.
- Reduce to a low simmer, cover, and cook for about 24 hrs. I typically cook my broth all day, then put it in the fridge and cook more then next day. (if you can only manage one day the broth will taste just fine.
- During the last 10 minutes of cooking, throw in a handful of fresh herbs like parsley.
- Let the broth cool and strain it
- Add sea salt to taste and drink the broth as is or store in fridge up to 5 to 7 days or freezer up to 6 months for use in soups or stews.
Once you have bone broth you can make some quick soups:
This soup comes together in 5 minutes. I love it when I make this when I’m in a rush (always)
Throw in all the ingredients (about a handful of each unless otherwise noted) –simmer for 5-10 minutes & enjoy!
- Bone Broth
- 1 quarter size of Ginger – sliced
- Red onion
- Protein – shrimp, chicken or beef sliced thin
- Snow peas
- Bean sprouts
- Thinly sliced carrot
- Shitake mushrooms (or whatever mushrooms you have)
- Thinly sliced cabbage (OR you can just buy the cole slaw mix in the bag & throw some handfuls in)
- A shake of Liquid aminos
- A few drops Sesame oil
- 1 tsp Miso (optional)
Butternut Squash Soup
Preheat oven to 400
- Butternut Squash
- 1 onion
- 1 sweet potato
- 2T curry powder
- 1 can Coconut milk
- About 6-8 cups of Bone broth
- Salt & pepper
- Cut a butternut squash in half longways & clean out the seeds & pulp. Put coconut oil on the squash & put on a roasting pan face down.
- Put oiled, peeled onion on roasting pan
- Put sweet potato on roasting pan (washed but not peeled)
- Cook for about 45 minutes or until the butternut squash & sweet potato are mushy
- Once everything is cooked through, take it out of the oven and just let everything cool off for a bit until you can pick them up with your hands. Then scoop out the cooked butternut squash, and peel the sweet potato, and peel the crusty layer off the onion.
- There are 2 methods to do this. If you have an immersion blender, you can put all of the ingredients into a big stainless steel soup pot and then blend it. If not, you can put batches of the ingredients in a blender with about half squash/potato/onion mixture and half broth and put on puree mode in the blender.
- Then transfer the batches to a big pot. At this point you can add about ½ can – 1 whole can of coconut milk, 2T of curry powder and salt & pepper and stir.
Alpharetta Moms is super excited to work with Rita Walker on this healthy eating post. Look for more to come from Rita on Alpharetta Moms pages!