TALIA'S SIMPLE BONE BROTH RECIPE

This recipes includes chicken bones (make sure to use the feet), but you can substitute any of the bones listed below. You can absolutely add additional vegetables and herbs (like thyme, parsley, parsnip, sweet potato, car- rot etc.) to add depth of flavor and nutritional value. If you want to use the broth as a base for popsicles (pears/ apples, cherries, pineapple, fig, strawberries, mango, coconut, peach, blackberries, orange), then omit the onion and garlic.

Ingredients:

6 cups chicken bones (including feet). 1 cup onion, chopped
2 tablespoons vinegar
Filtered water

Instructions:
1. Rinse the bones and place in a large pot
2. Add the vinegar and enough water to cover the bones
3. Let stand for 45-60 min (this draws the minerals out from the bones & veg & makes it a SUPER POWER- HOUSE!!)
4. Cover and cook on low for 6-12 hours (add water as needed to keep the level just above the bones)
5. Allow to cool, then remove the bones and discard
6. Strain the broth into a container and refrigerate
7. Once cooled the fat will rise to the top. You do not need to skim the fat off (lovely fat for growing babies!). Or you can discard the fat, or even store in a separate container in the fridge to use in your cooking.
8. The remaining broth can be kept in the fridge for 5 days or stirred through and immediately transferred into an ice tray.
9. Once frozen, drop the cubes into a labeled sandwich bag, so you can use as needed to boost the nutritional value of your baby’s food!!
10. Freezer shelf-life: 3 months

Regarding store bought broth;
Most are high in sodium. If you are going to buy, purchase from the fridge of (even better) the freezer. Freez- ing traps the nutrition in, where as shelf-stable products are heavily processed and kill a lot of the good stuff. Also, many of the shelf-stable bone broths are made with water and flavoring and have very little bone/gelatin/ cartilage content. It is well worth the effort to make a big pot and then freeze, so you have lots on hand!!

Bones to use:

  • The best beef bones to use are knuckles, joints, feet, and marrow bones (dense with glucosamine, chondroitin, collagen and trace minerals).

  • For added flavor incorporate meaty bones like oxtail, shank, and short ribs or fish.

  • Chicken feet contain loads of gelatin and are less expensive than other gelatin-rich bones.

  • The bones of younger animals contain a lot of cartilage, as it is this cartilage will eventually turn to the bone as the animal ages. For this reason, veal bones are particularly prized for making stock

QUICK GUIDE: SOURCES OF...

IRON:
Animal source: Beef, lamb, Liver, Chicken, Salmon, Egg Yolk
Plant-based: Asparagus, Beans, Broccoli, Chickpeas, Dates, Duck, Figs, Fish, Kidney Beans, Leafy Greens, Lentils, Nut Butters, Prunes, Pumpkin Seeds, Quinoa, Seafood, Sea Vegetables, Sesame Seeds, Spinach

HEALTHY FATS:
Avocado, Avocado Oil, Breastmilk, Coconut, Coconut Oil, Formula, Cod Liver Oil, Flaxseeds, Flaxseed Oil, Full-fat Yoghurt, Ghee, Grass-Fed Butter, Hemp Seeds, Hemp Seed Oil, Nut Butters, Olives, Olive Oil, Pas- ture-Raised Eggs, Salmon, Sardines, Seed Butters

CALCIUM:
Beans, Broccoli, Chia Seeds, Chickpeas, Cheese, Cow’s Milk, Egg Yolk, Figs, Grass-Fed Butter, Hemp Seeds, Full-Fat Dairy Products, Leafy Greens (beet greens/kale/turnip greens), Lentils, Sardines, Seafood, Seaweed (wakame), Sesame Seeds, Tahini

VITAMIN D:
Eggs, Herring, Liver, Mackerel, Salmon, Sardines, Trout

PROTEIN:
Amaranth, Asparagus, Beans, Broccoli, Chickpeas, Fish, Green Peas, Lentils, Nutritional Yeast, Nuts & Nut Butters, Quinoa, Seeds & Seed Butters, Seafood, Spinach, Spirulina, Tempeh


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