Bone Broth

Directions:

• 1

  Bone Broth is a famous source of collagen and protein and highly recommended by the Keto, Paleo or Carnivore Diets. Collagen is a natural protein that is found in our skin and connective tissues and is important for building stronger muscles, improving skin tone and assisting in joint health. Bone Broth is easy to cool and freeze to use later, so using 1 or 2 large pots and making a big batch is often a good idea. Pick approximately 3 - 5 lbs of your favorite bones to start with. Many of the options are listed in the ingredients but you can choose whichever you prefer. Beef Shank, Oxtail and Short Ribs all contain larger quantities of meat, while the Split Marrow Bones and regular Marrow Bones have less beef meat but higher quantities of collagen-rich marrow and gelatin. A mixture of marrow bones and meat bones is the best way to go. Chicken or lamb can also be used as a substitute for beef bones. Make sure you have enough meat and bones to fill your large pot at least half full. Leave plenty of room for veggies and water.

• 2

  Tip: If you prefer a thicker broth, lean toward more marrow bones and less meat bones.

• 3

  Place your mixture of bones and meat into a large pot on the stove, fully covered with water. Boil/Blanch the bones to remove impurities for 10 - 12 minutes.

• 4

  Strain and rinse the bones with water and then put them back into the empty pot.

• 5

  Cut your veggies into chunks. No need to dice them small. This will save you a lot of chopping time, too. One fully optional idea is to slightly pre-cook them in a frying pan to help bring some additional flavours out OR just toss the raw chunks into the pot on the stove with the bones. Carrots, celery, garlic and onions will add great flavour while also contributing some additional vitamins and nutrients.

• 6

  Combine any other fresh ingredients to the pot with your bones and veggies. This could be cilantro, parsley, bay leaves, thyme, rosemary or any other favorite you may have. Fresh ingredients are always the best but if you want a little cheat, try the freeze dried options in the produce aisle at your grocery store. If I am in a pinch for time, these are great to have around as a back-up plan! Add Salt and Pepper to taste. This can also be done throughout the cooking process if you want to adjust the overall flavour.

• 7

  Fill your pot with water enough to cover the bones and bring it to a boil. Once boiling, cover with a lid and turn your stove down to low or med-low. Let it simmer for 10 - 12 hours.

• 8

  Check it periodically to stir and top-up the water. The bones should stay covered throughout the cooking process.

• 9

  Remove the veggies and bones. If you want a thicker texture or stronger flavour, continue to simmer and reduce until desired strength is reached.

• 10

  Allow it to cool before placing in ziploc freezer bags. A Best Practice for cooling is to use ice cubes (too many will dilute it and take away flavour, so use carefully) or place your pot in the sink, surrounded by cold water. This will help it to rapidly cool. It is not advised to cool in the fridge, as it could heat the inside of your fridge too much and shorten the lifespan of your other groceries.

• 11

  Ziploc Freezer Bags are a great option for soups and broths since they lay flat and once frozen, are easy to stack. Because they lay thinner and flatter, they are also much easier to thaw for easy use later on.