How to Make BONE BROTH: a simple step-by-step guide

YOU NEED: beef, chicken, or turkey bones (ideal if sourced from organic or pasture-raised animals)

ROASTING BONES

this step is optional, but greatly improves the flavor

1. Heat oven to 400ºF.

2. Arrange bones on baking sheet or in cast iron pan, drizzle with extra virgin olive oil.

3. Roast for 30 minutes or until slightly brown.

SIMMERING BROTH

1. Transfer bones to a heavy stock pot, kettle, or slow/pressure cooker.

2. Fill with water until bones are covered.

3. Add a splash of apple cider vinegar or wine (the acidity helps release nutrients from the bones).

4. Drop in bay leaves and peppercorns.

5. Bring to a boil over medium-high heat, then immediately reduce to low (or turn on soup mode).

6. Simmer on low at least 8 hours and up to 16 hours.

7. Skim off any foam that appears on the surface (you can also strain the floating bits to improve clarity, but they actually contain many nutrients).

8. Season with sea salt to taste.

9. Serve immediately or store in jars, refrigerated up to 1 week and frozen up to 6 months (if you plan to freeze, leave 2 in space at the top of the jar to accomodate expanding).

What about the fat layer that forms at the top?

This can serve to seal the broth and extend how long it stays fresh in the fridge. You can toss when ready to eat if you prefer.

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How to Make Bone Broth

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References

Nourished Kitchen. The Ulimate Guide to Bone Broth. Retreived from https://nourishedkitchen.com/bone-broth/

Frasca, G., Cardile, V., Puglia, C., Bonina, C., & Bonina, F. (2012). Gelatin tannate reduces the proinflammatory effects of lipopolysaccharide in human intestinal epithelial cells. Clinical and experimental gastroenterology, 5, 61–67. https://doi.org/10.2147/CEG.S28792

Samonina, G., Lyapina, L., Kopylova, G., Pastorova, V., V, Bakaeva, Z., Jeliaznik, N., Zuykova, S., & Ashmarin, I., I (2000). Protection of gastric mucosal integrity by gelatin and simple proline-containing peptides. Pathophysiology : the official journal of the International Society for Pathophysiology, 7(1), 69–73. https://doi.org/10.1016/s0928-4680(00)00045-6

Moskowitz R. W. (2000). Role of collagen hydrolysate in bone and joint disease. Seminars in arthritis and rheumatism, 30(2), 87–99. https://doi.org/10.1053/sarh.2000.9622

Fallon, S., Enig, M. G., Murray, K., & Dearth, M. (2005). Nourishing Traditions. NewTrends Publishing, Inc.