I’m going to share with you one of my favorite, most delicious, healthy superpower foods out there: bone broth!
Now, I’m not going to call it a “superfood” ’cause I’m not really sure where that term came from; who decides a food is a “superfood”? Dr. Oz? Fancy weight loss magazines? Usually these “superfoods” are types of foods that are more rare to find in nature, but boast fancy health benefits, (acai berries, thai coconut meat, etc.). Sometimes the healthiest bet, especially for us that are in Northern California, can mostly be found in our own backyard; locally grown, fresh produce and well-sourced meats.
Anyways, I’m calling bone broth a “superpower” food because I’m pretty sure it can make you have superpower abilities; its got all sorts of crazy good minerals for your hot bod, as well as gelatin and fat that’s great for you in a million ways. This recipe is from Diane Sanfilippo, and her website BalancedBites.com gives a whole wonderful description of the benefits of bone broth, as well as the recipe ; I highly recommend reading it, and checking out the Weston A. Price information on it too. (this recipe is in Practical Paleo too guys; if you’re not making it yet, and I know a bunch of you have this book, get on it!)
Diane talks about the benefits on her BalancedBites podcast all the time too; if you’re not listening yet, check it out, I like to listen to her and Liz Wolfe talk when I’m doing laundry and stuff around the house. I seriously learn so much everytime!
It’ll Change yo’ LIFE. After that, I hope you’ll want to always have some bone broth in your fridge or freezer ready to go, and makes you feel like Superman (or Thor, who I believe is 3,000 times more awesome).
So besides this recipe making your digestive system feel like that of a rugged, blonde-haired Norse god, it’s ridiculously easy (especially if you have a Crock-pot). Here are the simple steps!
Start with your bones. You really can use any bones from any carcass, if they haven’t been cooked.
That’s right, raw, delicious, meaty bones. Your local butcher store is more likely to carry bones and other animal parts than most grocery stores, but the Co-op always has fun bags of goodies from their local farms, and the meat is responsibly raised.
Place them in a 6-8 quart Crock Pot, and pour in 4 quarts of filtered water.
Next, you’re going to want to add a whole head of garlic. Peel the garlic and smash each clove, then throw that in too. My hands smelled like garlic the whole next day the last time I did this, so maybe wear gloves? Or just be ok with warding off all vampires and future suitors in the upcoming week.
Add 2 Tablespoons of unfiltered apple cider vinegar. The Bragg’s brand is the best (you can buy it in bulk at the Co-op too!)
Add a Teaspoon of sea salt.
I love love love the La Baleine sea salt; it’s fresh tasting and crystals are relatively fine. If I was fancy and French and wanted something with more of a crunch (a.k.a. on top of chocolate covered bacon), I would use Fleur de sel, but we’re just making bone broth here, people. No need to get all hoity toity on me.
And that’s pretty much it.
These are the instructions from the website; I didn’t brown my bones before, cuz I don’t think you need to!
-If you choose, you may brown or roast the bones/meaty bones first in a separate pan/pot if using a crockpot, but this isn’t a necessary step. I don’t normally do it because I don’t find it enhances the flavor – and it saves dishes. You can choose to brown them in bacon fat or coconut oil before putting them into the water in the next step.
-Place all ingredients in a 6 quart crockpot and set the heat to HIGH
-Bring the stock to a boil, then reduce the heat setting to LOW.
-Allow the stock to cook for a minimim of 8 hours and up to 24 hours. The longer it cooks, the better!
-Turn off the crockpot and allow the stock to cool.
-Strain the stock through a fine mesh metal strainer and throw away what you skim off.
-Place the cooled stock into glass jars for storage in the fridge (for up to a few days) or pour into freezer-safe containers for later use. (You can freeze it in ice cube trays and defrost a few at a time!)
Let me tell you; Diane from BalancedBites knows what’s up. Every time I’ve made this, its been amazing.
Note: Even though this tastes amazing, for some reason it doesn’t make your house smell awesome like most other Paleo crockpot recipes. Maybe it’s something about the cooking of the bones? Mine has been in the slow-cooker overnight, and when I woke up this morning, it smelled just a tinsey bit like old rubber; this happened last time too, but it turned out to be AMAZING. This batch was the same, but I’ll take the aroma if it means stocking up on some broth (see …did…did you see what I did there? PUN FUN.)
This broth is fantastic to eat on it’s own (as you’ll see NomNomPaleo do all the time!) or have to make dericious soups and stews, which is super nice
in the winter. It will freeze pretty well, so you can pull it out of the freezer at any time. Mine doesn’t last that long. I’ll put it in a thermos to take in the morning, eat it for lunch, or have it at dinner, I don’t care, it’s weirdly addicting. Sprinkle some fresh cracked pepper over it, and it will be glorious. Yes, it can be gelatinous, but that’s the point! Once you do a little research and figure out how good it is for you, you’re going to want to have it handy all the time.
So, what are you waiting for?! Get on makin’ some Bone Broth!