Part 2 of 2

Nutrient-dense, home-cooked bone broth is easy and inexpensive to make. The key ingredient, of course, is the bones. Whether you choose chicken, duck, turkey or beef bones, select organic and grass-fed whenever possible. The key benefit of bone broth is the minerals extracted from the bone; you want to be sure you have the best ingredients. This broth can be made on the stove top, slow-cooker, or with an Instant Pot, which saves you a lot of time.

Ingredients
  • 2 lbs. bones from a healthy source
  • 1 gal. filtered water
  • 2 tbsp. apple cider vinegar
  • 1 onion
  • 2 large carrots
  • 2 stalks of celery, chopped
  • 1 tbsp. salt (optional, or to taste)
  • 1 tsp. peppercorns (optional)
  • herbs and spices of your choosing (to taste)
  • 2 cloves garlic (optional, shallots can be used instead)
  • 1 bunch parsley

Instructions

  1. If you are using raw bones, especially beef bones, it improves flavor to roast them in the oven first, for about 30 minutes at 350 degrees F.
  2. Place the bones in a large stock pot or the Instant Pot.
  3. Pour cool filtered water and the vinegar over the bones. Let sit for 20-30 minutes in the cool water. The acid helps make the nutrients in the bones more available.
  4. Rough chop and add the onion, carrots, and celery to the pot.
  5. Add any salt, pepper, spices, or herbs, if using.

Stove Top

  1. Bring the broth to a boil. Once it has reached a vigorous boil, reduce to a simmer and simmer until done.
  2. During the first few hours of simmering, remove the impurities that float to the surface. A frothy/foamy layer will form and it can be easily scooped off with a big spoon. Do this every 20 minutes for the first 2 hours. Grass-fed and healthy animals will produce much less of this than conventional animals.
  3. Simmer for 8 hours for fish broth, 24 hours for chicken, or 48 hours for beef.
  4. During the last 30 minutes, add the garlic and parsley, if using.
  5. Remove from heat and let cool slightly. Strain using a fine metal strainer to remove all the bits of bone and vegetable. When cool enough, store in a gallon size glass jar in the fridge for up to 5 days, or freeze for later use.

Instant Pot

  1. Add the garlic and parsley to the pot if using, place the lid on the pot, and set valve to seal.
  2. Cook at high pressure for 2 hours, followed by either a quick release or natural pressure release. Either is fine.
  3. Let cool slightly, strain, and store in a gallon size glass jar in the fridge for up to 5 days, or freeze for later use.

Homemade Broth/Stock can be used as the liquid in making soups, stews, gravies, sauces, and reductions. It can also be used to sauté or roast vegetables.

Since 2002, we have been treating patients for a number of ailments, many of whom have been or are dealing with osteoarthritis. We have seen great improvements in our patients and would love to help you with what you’re dealing with as well. Our office is located in South Central Austin, Texas. Give us a call, we’d love to see you and get to the source of what you’re dealing with.

 

Douglas and Vanessa Rutkowski, LAc, Dipl OM, MSOM, ACN, ART Practitioners

Tigerlily Wellness & Acupuncture

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Austin, TX 78704 512-899-8996