A well-made broth is as much a medicine as a wonderful flavour booster. It adds nutrient density and increases the digestibility of the meal. Folklore has chicken broth as a famous remedy for the flu and modern research confirms that broth helps prevent and ease illness. Broth is also packed with easily assimilated minerals – in particular calcium, phosphorous and magnesium and is rich in gelatine that nourishes all body parts containing collagen (joints, tendons, ligaments, skin, mucus membranes and bone).
- 1 kg beef bones, cut into 5cm pieces
- 2 carrots, cut in several pieces
- 1 medium onion, quartered (skin on if organic)
- 3 stalks celery, broken in several pieces (or celeriac if unavailable)
- 1 leek, cleaned and cut into chunks
- 1 sprig thyme
- 2 fresh bay leaves
- 1 tablespoon granulated kelp
- 2 garlic cloves (unpeeled if organic)
- 6-8 peppercorns (leave out if cooking for baby or an invalid)
- 3 tablespoons apple cider vinegar (or lemon juice)
Place all ingredients in a slow-cooker or large saucepan, cover with
cold water by 5 cm.
Bring the stock to a simmer, skimming anything that floats to the surface.
When the stock is simmering (do not allow it to boil, as this will make it cloudy), partially cover and maintain at a slow simmer for five hours,
or up to 72 hours if using a slow-cooker.
Monitor from time to time and, if the water level gets too low, add boiling water to the pot.
Strain the vegetables and the bones and set the stock, uncovered in the refrigerator until the fat has risen to the top and solidified. This layer of fat acts as a seal so you can crack it open when you need to use the stock.
- Ideally all bones are sourced from certified organic animals. Everything that the animal ate, how and where it lived factor into the health benefits and flavour of your broth. If possible select a variety of bones because they will contribute different properties to the broth. Organic bones are available frozen in our freezer.
- It’s a good idea to cut the bones into small pieces; this reduces cooking time and allows more of the marrow to be released into the broth.
- Cook long and slow. A low rolling simmer is ideal. The addition of the acid helps to release more minerals from the bones.
Recipe courtesy of Nicola Cranfield