Bone Broth

This is my recipe for home-made bone broth. I use a slow cooker for ease. It can of course be made on the stove top (and in bigger batches), however I am more comfortable just leaving the slow cooker on overnight and during the day while I’m at work. I basically have some in the freezer at all times and cook a new batch straight away as I use it in everything!

Home-made broths provide us with a valuable source of nutrients. Making broth is a lost art that we should make regular practice in our homes. It is cheaper and healthier than store-bought versions that adds so much more flavour to meals. Bones are rich in collagen, gelatin and minerals - in fact, bones contain more minerals that any other body tissue!

Gelatin is the main dietary source of glycine (an amino acid). Glycine has the ability to manage oxidative stress, lower inflammation, lower insulin resistance, improve liver detoxification, support health connective tissue, maintain healthy blood pressure, improves gut lining integrity and reduces digestive issues due to better nutrient absorption. It also benefits a womans fertility as glycine accumulates in oocytes starting at ovulation, and following fertilization, continues to be an important part of embryogenesis.*

Ingredients:
(makes roughly 3L broth)
- 2-2.5kg organic or ethically sourced beef bones (your butcher will be able to organise a range of different bones for making broth)
- 1 tbsp apple cider vinegar
- filtered water
- slow cooker

Method:
Place bones in slow cooker,
add a splash of apple cider vinegar (about 1 tbsp), a couple of bay leaves,
top with filtered water so the slow cooker is completely full.
Cook on ‘low’ for 24-36 hours.
Strain broth into a big pot, through a sieve to remove bones etc.
Portion the broth into whatever jars/containers you have on hand.
Keep a couple in the fridge to use over the next couple of days,
keeping the rest in the freezer to use as needed.

A layer of fat will set on the top of the jar of broth, you can simply remove the fat and use it in cooking in place of olive oil/butter/ghee. Your broth should be a gelatinous texture - thick and wobbly!

Bone broth can be used in any cooked meal - as the base of stews, soups, casseroles, congees, or you can simply drink a cup of it as you would a cup of tea, just add a little good quality salt.

*Source: Real Food for Fertility, Lily Nichols & Lisa Hendrickson-Jack.