Sunday, November 25, 2012
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.
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...