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Quick Tip 73~ Hot Bone Broth for the cooler months!

Sunday, November 25, 2012

Hey Sparkers!

Now that its cooler, I've been enjoying homemade Bone Broth/ gelatin on a daily basis.

It couldn't be any easier to make.

Just pile a bunch of bones in a large pot.
Add a few tablespoons of a good apple cider vinegar to help leech out the minerals, Cover with several cups of water.
Add perhaps some spices like peppercorns, garlic and ginger.
Bring to a boil, put on low, cover and simmer overnite or all day.
Add water as it evaporates.

I've not made it in a crockpot, but I bet that would work well!

Bone broth is full of collagen, gelatin, minerals... things that can be in short supply in our diets. The nutrients released are supposed to be good for hair, bones, skin and nails.

Some uses of bone broth:
*Add a quarter cup of bone broth can be added to Kale and other veggies instead of oil to lightly steam stirfry them
* Warm a cup in a mug, with a few scallions, thin sliced mushrooms and teaspoon of nutritional yeast to give it some additional texture and umami taste.
* Use as a base for gravies, soups, stews.

As for ingredients, I've made mine over the last few weeks with beef and chicken bones, chicken and ducks feet.

The feet produced the most amount of gelatin, the beef bones the least.
Update 11/27/12 I have since read that the best beef and pork bones for this are the hocks... yep the feet bones!

You can get feet from your butcher (you'll prolly have to ask), or at an Asian market where they are usually displayed in the meat case along with some pretty exotic organ meats that we generally don't see in our grocers.

Be aware, though, its not a nice visual to see them floating around in the pot... definitely not for the faint of heart!

Additionally, the chicken/duck feet need to be boiled for five minutes first, and this water discarded, the nails clipped so that the collagen leaks out.

There are plenty of how to videos on the internet, if you need visuals and exact measures. My next venture into the world of bone broth will no doubt be fish.

Share your favorite recipes here!

To your good health!
: )

Thanks everyone for leaving their comments and suggestions!
One of the side effects of daily bone broth consumption... at least for me... has been better skin and sleep. My understanding its that our modern diets tend to be short on the amino acids proline and glycine.. bone broth with its gelatin content is rich in these two amino acids.

Last nite I started a pot from organic chicken drumsticks, celery, onions and a handful of garlic cloves, peppercorns (thanks Elaine for the inspiration). I split the bones and took off the ends so that the nutrients in the marrow could leak out. It smells delish ... looking forward to having some for lunch with some Kale and sweet potato cubes cooked in the broth.

I've also looked online and discovered that crock pots do indeed make wonderful bone broth makers, so there goes that excuse that you don't have time to watch a pot. ha Don't have a crockpot... that's where Xmas gifting comes in handy!

If you can't do bone broth, an alternative would be to take unflavored gelatin, where the work has been done for you. You can get this online or at your market. Knox gelatin is what you'll find in the grocery. Online you can buy in bulk from Now Foods, Great Lakes, etc.

: )

Update 12.11.12
UGH! So last nite after making my chicken leg dinner, removing the bones and putting them in water and cider vinegar on the stove on low, I went in for a shower.

Only to find my smoke alarm going off and my house filled with smoke as I was getting dressed about 25 minutes later.

The burner of my stove apparently malfunctioned... although the burner was set on LOW it was glowing a bright red as if on high when I came into the kitchen to investigate.

Between airing out the house, (coincidentally we'd just gotten a cold snap),chasing the dogs around (apparently they thought this was a terrific time to take a jaunt in the coyote filled woods), extricating a ladder from the garage to replace a now constantly chirping battery in the smoke alarm on the 15 foot cathedral ceiling in my BEDROOM of all rooms in the house... running down to Walmart to get a replacement battery after discovering my back up battery was dead, I finally got to sleep at 2:30 am. LOL

As bad as this was, it could have been a lot worse... say if I'd gone up to the gym to put in a few hours as is my habit, and left the burner on. Considering it only took 25 minutes for all the water to boil away and massive charring/smoke to occur...

Words to the wise...
: )
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Member Comments About This Blog Post
  • SKATER787
    LOL about clipping the nails of the duck/chicken feet. I'll give you a dollar if you can get somebody to do it. Yes, bad idea about open stove cooking for broth/stock for both gas and electric. It's either the crock or pressure cooker, IMO. Otherwise, you might burn the house down. Lucky for you that you didn't leave the house. Great blog.
    1731 days ago
    Hey Girlz!

    Thanks for sharing your stories!
    I am loving the way my joints feel these days... fewer or no muscle aches after the gym, too!
    Skin is still old lady skin, but it looks a lot better to my hopeful eyes.

    Turns out the bone/cartiledge and skin broth adds l-proline, hydroxyproline and glycine to the diet... all "conditionally non-essential amino acids" that aren't found in abundance in muscle meats.

    Since I'm compromised by age and hypothyroidism, I'm thinking that my body can stand a bit of help making these amino acids.

    Have a fun and tasty day!
    : )
    1868 days ago
    This is fascinating! I usually make chicken soup from, you know, chicken, but I recently made a pot from reserved bones and it was delicious, thick and gelatiny and yummy. I never thought about splitting the bones, but it's an interesting idea. I also never thought of adding cider vinegar. I do add a carrot when I make soup (and sometimes some apple) -- adds a nice sweetness. emoticon
    1869 days ago
    Yes, my grandmother has always done this. She always wants the carcass of my Thanksgiving turkey, lol!
    1882 days ago
    I see the feet at the Asian supermarket and never thought
    of buying them. I'll rethink as I think I need all the collagen
    I can get.
    1882 days ago
  • 123ELAINE456
    My Mom would use Chicken Bones, Turkey Bones, and Beef Bones with Celery, Onions, Salt and Pepper and use the broths for Gravies, Soups and Strews. NO FEET. Thank You for giving us all of these tips and suggestions. Appreciate it. God Bless You and Have a Wonderful Week. Enjoy Today. Take Care.
    1883 days ago
  • CHRIS3874
    never heard of that and my mom was a farm girl. Sounds interesting - I doubt we get enough collagen etc in our western diet. I was cold yesterday and today I am cycling more - not cold anymore!!
    1884 days ago

    Comment edited on: 11/25/2012 9:10:13 PM
    Oh, My! Not sure if I am ready for this next step to "healthy" or not. :)
    1884 days ago
  • DEBBY4576
    Well, the feet are out haha!!! But I will remember your ideas for the beef and chicken bones. I think a crockpot would work great.
    1884 days ago
    I made mineo on Friday. You can cook it longer, as it gets better. I also added onions cut up, skins and all and a little celery. This is a staple for osteopenia/osteoporosis. :)

    Oops, I meant to say, I made MINE on Friday. :) Sorry about that. emoticon
    1884 days ago

    Comment edited on: 11/29/2012 2:55:54 PM
    No access to chicken feet and duck feet here but we have plenty of chicken and turkey bones.
    1884 days ago
    sounds nutritous
    1884 days ago
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