Bone broth recipe

Bone broth recipe: Vegans Get An Option Too! 

One of the best sources of healthy nutrients is beef stock or bone broth recipe. It contains a more than healthy load of calcium. Fact is, this amazing stock has 3X more calcium than milk. It also contains a goodly load of trace minerals such as potassium and definitely muscle building protein. It is great to add flavor and taste to many soups and dishes. It is also low in calories since a cup of this amazing broth is only 7 calories and 32% of that is protein.

For Vegans the beef substitute here is either wakame and/or kombu. You also avoid the vinegar.

Here are the ingredients of this healthy bone broth recipe:

Given the time required for preparation, I would suggest to make 4 litres.

• 3 kg organic of a combination of Beef Marrow and Knuckle bones (including some meaty bones)
• 4 carrots, roughly chopped
• 4 celery stalks, roughly chopped
• 4 cloves garlic, peeled
• 3 onions, quartered
• 1/2 cup raw apple cider vinegar
• 2cm knob ginger, sliced
• 1 small bunch parsley
• 2 heaped teaspoons of organic sea salt
• 1 dessertspoon pepper corns
• 1cm slice of fresh turmeric (optional)
• 4 litres of filtered water.

To prepare this low calorie and flavourful soup simply:

Place all the bones in your stock pot with the water and apple cider vinegar. Bring this to a high boil. Then you let it simmer for ten minutes.  In the process, take out as much of the accumulated scum on the top.

Place  your meaty bones in the oven for 30 min or until brown. Add the cooked bones into the pot, with enough water to  submerge all the bones (you might be adding around 6 litres at this time). Add the carrots, celery, onions, cloves and ginger. Over medium heat, bring to the boil then add the salt and peppercorns.

With the lid on, leave the broth to simmer gently for 48/72 hours. Add the garlic and parsley within the last 2 hours of simmering.

Remove from heat and allow to cool down. Remove the bones and, with a colander, drain the broth into a bowl. Discard vegetables and bones. Carefully place the bowl of broth outside, if it is cold, or into the fridge, wait for the fat to solidify. Then remove the fat. You may use it for cooking.

Consume within 5 days or freeze in portions, including an ice cube tray. Defrosting one cube of bone broth is a great addition to your favourite stir fry or wilted greens.

How to consume bone broth recipe ?

•  As a hot tea.
• To prepare gluten free ‘grains’

Bone broth adds flavour and protein and most importantly digestibility to your quinoa, buckwheat or even rice.

• To cook vegetables and prepare soups

Use in place of stocks when preparing soups or stir fry vegetables.