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Mineral, collagen, and gelatin-rich bone broth is catching on. Its health benefits are irrefutable; and the gentle nutrition it provides is now being recommended by health practitioners in every field.
My family and I own three gut-healing cafes and bone broth is our specialty. From Paleo customers to cancer patients, our quarts of frozen bone broth are in high demand. Our provision of this product fills us with joy; work is a pleasure when you can meet someone’s needs toward wellness.
I personally started drinking bone broth over 4 years ago when I started a healing diet called GAPS to remedy some health concerns in our home, autoimmune diseases in my daughter and me. I have gained insight over the years about how to make the most nutrient-dense bone broth and I’m excited to pass the techniques along to you.
Beef broth is my favorite! Its rich, hearty flavor is a comforting way to start the day. As odd as it may sound, I love beef broth in a mug first thing in the morning.
To make the most nourishing beef bone broth, I am going to share a little known must: harvest your bones’ broth at least two times: once after 2-3 hours for a very healing, high-fat broth, once after 24 hours, and again, optionally, between 48 and 72 hours.
This tip is not only economical and delicious, as each of the bones’ harvests have a different flavor profile and you get more broth for your bones, the nutritional benefits derived are well worth honoring.
Dr. Natasha Campbell-McBride is not a household name for most newbies to bone broth. But for those of us on healing diets her guidelines are gold. Dr. Natasha created a diet, (GAPS), that helps to heal many modern health epidemics, not the least of which is autism, in part by teaching the practice of drinking bone broth three times a day, with meals.
Understanding the chemistry of food, she enlightened my own experience: if high-fat broth boils for too long it becomes rancid. I had tasted this unpalatable flavor but didn’t know the cause until reading her book.
While bone broth does indeed cook for a minimum of 24 hours for a certain kind of broth rich with minerals, the first yield of broth is actually highly nutritious, full of gelatin and healing fat.
Harvesting the first fat can proceed in one of two ways: the cook can either carefully skim off all fat and reserve it for cooking purposes (do not discard) or the entire first batch of broth can be poured or ladled from the bones and used or stored.
Each time you gather the broth from the bones, you simply add more water and sea salt, and keep going. If you’re using a crock-pot the whole process is easy and mess-free.
For healing the gut, restoring good general health, reducing inflammation, fighting viruses, and a host of other benefits, bone broth is the most healthful tonic of all.
Below you’ll find how to make beef broth that tastes delicious!
- 1.5 lbs. beef bones (grass-fed), exposed marrow bones or joints preferred (use Home Grown Cow to find beef bones in your area)
- 2 Tbl raw apple cider vinegar, optional (not ideal or necessary for those with FODMAP or fructose sensitivities)
- Filtered water
- 1 Tbl + 2 tsp unrefined sea salt, (adjust according to pot size and to taste)
- Add bones to crock-pot.
- Fill with filtered water.
- Add apple cider vinegar and sea salt.
- Once the water is simmering or very hot, cook for 2-3 hours.
- Harvest all fat, or fatty broth, for a healing tonic.
- Add new water, salt, and apple cider vinegar and simmer on low at least 24 hours and up to 72 hours.
- Strain and use.
I blog over at Eat Beautiful and my post on How to Make Bone Broth has elicited many questions. Perhaps the most popular query received, in addition to the surprise I get about the first 2-3 hour harvest, is whether or not to add vegetables, herbs or spices to the bone broth while it’s cooking.
My recipe and approach do not contain vegetables for a few reasons:
- Vegetables taint the overall flavor of the broth. They simply do not add to the yummy factor. Overcooked carrots, celery, parsley etc. make the bone broth taste unpleasant.
- Bone broth is a healing tonic. It is perfect and does not need added nutrition from well-cooked vegetables. The purpose of bone broth is to heal the gut lining. Cooked vegetables do not help to heal the gut lining.
- Making soup, with bone broth as the base, should indeed include vegetables. But the veggies should not be part of the bones’ boiling process. They are added afterwards per the instructions in a soup recipe.
- Herbs and spices are also unnecessary. Bone broth, flavor-wise, is delicious and perfect. Anything added beyond sea salt (and the optional apple cider vinegar) is a detraction. High-fat beef broth is one of life’s greatest food pleasures. Leave it be and let it speak for itself.