I have been unwell lately with a flare up of fatigue and allergy issues so I have gone back to the basics of gut healing. Beef and chicken stocks or broth are the best thing for you when unwell, as they are easily digested by an ailing intestinal tract and contain most of the essential vitamins and minerals required to heal the body. After a week of bone broths, green smoothies and lots of rest I am now starting to feel myself again.
Whether you have a tummy that needs some attention or are recovering from the flu, a warming cup of beef or chicken broth will set you to rights 🙂
Broth and stock is so easy to make at home and so much cheaper than buying from a packet (as well as more nutritious). I recommend you give it a try. I think after about 3 attempts it becomes so easy it’s almost second nature. I have a habit now of chopping up left over raw celery, limp carrots and retaining parsley stalks for the freezer, ready for my next batch. Reading some of the lovely Australian cookbooks by Maggie Beer and Stephanie Alexander they often mention keeping the scraps for their stocks. It’s nice to really feel like we are bringing home cooking back by making our own.
You can also nourish yourself by adding it to soups, stews and curry to keep up a regular intake of this health super-food.
If your stock seems very thick and gelatinous don’t worry, that is a sign of perfect stock. When you reheat it it will become liquid again. I include the garlic and turmeric for the detoxifying and anti-inflammatory effects. The apple cider vinegar is to assist extraction of minerals from the bones. If you have food sensitivities to these or any of the ingredients you can leave them out. I like to use a lot of vegetables to give a great flavour and extra nutrients.
How to make beef broth (stock)
- Prep time: 15 mins
- Cook time: 12 to 48 hours
- Total time: 12 hours minimum
- Serves: approx 6 x 250 ml containers.
- Gluten free
- Dairy free
- Gut healing
- 2 kg Beef Marrow bones (The best ones for health are grass fed pastured animals these have the most Omega 3 in the fat)
- 2 large onions quartered
- 2 carrots roughly chopped
- 2 celery stalks chopped
- 5 parsley stalks
- 7 peppercorns
- 5 tablespoons apple cider vinegar
- 1 bay leaf
- 1 tsp sea salt
- I add about 5-8 cloves of garlic – If you are not a garlic fan – add just one clove or leave it out
- 1 turmeric root roughly chopped
- Turn the oven up to 220 degrees Celsius to heat up.
- Pop the bones in a roasting pan and stick in the oven for 15 minutes while you chop the rest of the ingredients.
- Stick all the raw ingredients in a very large pan, and add the roasted bones and juices. (I use a 10 ltr pot)
- Fill with cold water to cover and bring to the boil.
- Once boiling — lower the heat and simmer for a minimum of 12 hours. Longer if you have time — 24 hours plus gets a good well flavoured gelatinous stock. To get all minerals and nutrients from the bones its best to simmer for 24 to 36 hours. If you can’t leave a pot simmering safely overnight another option is to use a slow cooker (crock-pot).
- If there is a scum on top, scoop it off and throw away.
- If the stock looks like its drying out or getting too low, then add a bit more boiling water.
- Once you have simmered it for as long as you are able, turn off the heat and let it cool for a few minutes.
- Remove the large pieces of bones with tongs and throw out.
- Strain the stock into a large bowl or pan through a sieve.
- Cool for 30 minutes then pop in the fridge to chill.
- Once chilled – take the fat off the top. You can render this, freeze it and use it in cooking.
- Pour into containers to freeze or use straight away.
Note on storage: I store mine in glass jars or Glasslock containers. they will last 3 – 4 days in the fridge or up to a year in the freezer. Mine last about a week as I drink it every day. I always leave a good gap at the top as the liquid expands when frozen.
For other things to do with stock and broth read more here. If you are looking for chicken stock you can find it here: Nourishing broth – the perfect base.
Do you make broth regularly or do you buy it? What do you use your stock for?