By Catherine Winter
Many people are discovering the wonders of bone broth, and with good cause: not only is this soup immensely soothing when you’re under the weather, it’s one of the most nutrient-dense foods you can eat. Bones from animals that have been raised ethically (namely on organic feed and grass, and free-range living conditions) contain a startling amount of vitamins and minerals. By first roasting and then simmering those bones in water, all that goodness is leached out of them, and in turn, can be consumed by you.
Among the many benefits of bone broth, which include strengthening one’s immune system and promoting overall gut healing, it’s also ideal for reducing stress. When consumed mindfully, savouring each sip and picturing it healing one’s body, it becomes more than just a nourishing drink. It helps one stay in the present moment, which is as good for one’s emotional wellbeing as one’s physical health.
3-4 pounds of beef bones: assorted meat and marrow bones are ideal. You can also toss in chicken bones, chicken feet, turkey wings… whatever you have on hand.
1 large onion, peeled and chopped
1 large carrot, peeled and diced
1 celery stalk, diced
1 large bunch of green onions, chopped
3 garlic cloves, peeled and smashed
2 tablespoons apple cider vinegar
1 pinch of summer or winter savoury
1 teaspoon parsley
Preheat your oven to 350 degrees. Place the bones in a heavy glass or ceramic baking dish and roast for about 45 minutes. The marrow should have softened or melted by this point, and that’s good! Pour the bones and any melty drippings into a large stock pot or slow-cooker.
Toss in the vegetables and herbs, and cover with about 2 inches of water. Add in the cider vinegar and a bit of salt. Bring to a boil, then reduce to a low simmer for 6-10 hours. If you’re using a crock pot or slow-cooker, you can leave it for up to 24 hours. The longer you let this simmer, the more nutrients will be drawn out of the bones, and the flavours will develop beautifully.
Once done, allow to cool slightly and then strain through cheesecloth into another pot. Place this in the fridge until the excess fats and oils congeal into a thick mass on top, and scrape that off. (Reserve that fat: you can mix it with seeds and set it out in mesh bags for your wild bird friends.)
If your broth has gone gelatinous, don’t worry! That’s a good thing. It means that a lot of collagen has been drawn out of the bones, which is great for your own bone, joint, and muscle health. The broth will return to a liquid state once you’ve heated it up, and you can adjust the salt to taste before drinking it.