Brenda Khan
Bone broth is a nutrient-dense liquid made by simmering animal bones in water over low heat for a long time, often 12-24 hours. It has been a part of the paleo diet and is now gaining popularity as a restorative food. Bone broth is rich in collagen, protein, amino acids, antioxidants, vitamins, and minerals, which have several health benefits, including gut healing, joint repair, and better sleep. It is also anti-inflammatory and may help manage weight. Bone broth can be made at home using bones from beef, chicken, turkey, or pork, and can be enjoyed on its own or used as a base in soups and stews.
| Characteristics | Values |
|---|---|
| Type of Bones | Marrow-rich animal bones (beef, chicken, turkey, pork) |
| Bone Weight | 2-10 lbs |
| Bone Type | A mix of marrow bones (femur bones) and bones with meat on them (oxtail, short ribs, knucklebones, shank, rib) |
| Roasting Bones | Preheat the oven to 450 degrees F (230 degrees C). Place bones on a baking sheet and roast for 30-60 minutes |
| Storing | Can be stored in the freezer for up to 1 year |
| Vegetables | Celery, carrots, onions, garlic, thyme, bok choy |
| Herbs and Seasonings | Bay leaves, salt, peppercorns, apple cider vinegar, lemon juice |
| Cooking Time | 12-24 hours |
| Cooking Method | Stovetop, slow cooker, pressure cooker, Instant Pot |
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What You'll Learn
Choose your bones: beef, chicken, turkey, or pork
Bone broth is a savoury, nutrient-dense, collagen-rich liquid made by simmering marrow-rich animal bones in water for an extended period. The most common types of bone broth are made from beef, chicken, turkey, or pork bones. You can choose any of these bones or a mix of them to make your bone broth.
Beef bones are a popular choice for bone broth, often made with a mix of marrow bones (like femur bones) and bones with meat on them (such as oxtail, short ribs, or knucklebones). They are typically roasted or blanched before being simmered in water for 12 to 24 hours, resulting in a rich, gelatinous broth. This broth is perfect for those on a keto diet as it can be used as a cooking fat.
Chicken bone broth is another common option, known for its high amino acid content and relatively mild flavour. It blends well into various dishes and is often used as a base for soups and sauces. Chicken bone broth is also lower in fat compared to other types, making it a versatile choice for those seeking a lighter option.
Turkey bones can also be used to make a nutrient-dense bone broth that is higher in nutrients than chicken bone broth. Turkey bone broth is an excellent choice for those seeking a more flavourful and nutrient-rich option.
Pork bone broth, a staple in many East Asian dishes such as tonkotsu ramen and bak kut teh, has been gaining popularity in the US market. This broth is sometimes made with pigs' feet and bones to create an extra-gelatinous texture. Pork bone broth tends to be more expensive when made at home with store-bought bones.
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Prepare your bones: roast, blanch, or boil
Preparing your bones is the first step in making bone broth. You can roast, blanch, or boil them, depending on your preference and the time you have available.
Roasting bones is a popular method that improves the flavour of the broth. To roast bones, preheat your oven to 450°F (230°C). Line a baking sheet with aluminium foil and place your chosen bones on top. For beef bones, roast for 30-60 minutes, turning them over halfway through. If you're using poultry bones, check them after 40 minutes. Once roasted, carefully transfer the bones to a large stockpot, pouring in any juices from the baking sheet as well.
If you're short on time, blanching is a quick and easy way to prepare your bones. Simply divide your bones between two large stockpots and cover them with cold water. Bring the water to a boil over high heat and let it simmer for 15-20 minutes. Then, drain and rinse the bones with water before proceeding to the next step.
Alternatively, you can choose to boil your bones directly in a stockpot filled with water. This method is often used for pork ribs and neck bones, as well as cartilage-rich pig's feet.
No matter which preparation method you choose, you'll want to use a mix of bones, such as oxtail, short ribs, knuckles, and shanks. These are marrow bones or bones that may have some meat on them, contributing to the flavour of your broth.
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Add vegetables and aromatics
When making bone broth, you can use any vegetables you like. Carrots, garlic, onions, celery, bok choy, and thyme are all popular choices. You can also add herbs and spices such as bay leaves, salt, and peppercorns. If you're following a Calavera diet, you can simply simmer the roasted and blanched bones with water and a little salt for a basic broth.
You don't need to peel or chop the vegetables into small pieces, as they will be removed at the end of cooking. However, chopping them into large pieces will make it easier to strain the broth when it's done.
Add the vegetables to the pot after you've added the bones and water. Bring the pot to a rolling boil, then lower the heat and let the broth simmer, partially covered. You'll need to simmer the broth for up to 24 hours to break down the connective tissue in the bones and release the collagen, amino acids, protein, and antioxidants.
If you're cooking the broth for 24 hours, it's best to refrigerate it overnight and resume cooking the next day. This will prevent it from burning and reduce the risk of accidents.
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Simmer for 12-24 hours
Simmering the bone broth for 12-24 hours is an essential step in the process of making bone broth. This extended cooking time allows the bones' connective tissue to break down, releasing collagen, amino acids, protein, and antioxidants into the liquid.
The longer cooking time also means that bone broth has a higher viscosity and gelatinous texture when chilled compared to traditional broths. This is a desirable quality, as it indicates a higher grade of broth with more protein and collagen.
The stovetop method is the best way to achieve this long cooking time. A pressure cooker or crockpot will also work but will yield less broth. It is important to keep an eye on the broth while it cooks, checking on it every few hours and skimming off any fat or foam that collects on the top.
If you are cooking the broth for 24 hours, it is recommended to refrigerate the broth overnight and resume cooking the next morning. This is a safer option than leaving the stove on overnight.
The extended cooking time of 12-24 hours is what differentiates bone broth from traditional broth. This traditional broth is typically made with both meat and bones and cooked for a shorter time, usually around two hours. Bone broth, on the other hand, is made with just bones and simmered for much longer, unlocking its unique nutritional benefits.
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Store in the fridge or freezer
Bone broth can be stored in the fridge or freezer for future use. If you're planning to consume it within a week, storing it in the fridge is a good option. Here's how to do it:
Let the bone broth cool to room temperature. Then, transfer it to a jar or airtight container and place it in the fridge. It can be kept in the refrigerator for up to 7 days. You can use it as a cooking fat or sip it for a nutritional boost.
If you want to store bone broth for longer, freezing is a great option. Bone broth freezes well and can be stored in the freezer for up to 1 year. Here are some steps to follow:
- Mason Jars: Use Mason jars or similar containers, filling them no more than 3/4 full. Allow the broth to cool fully and leave the lids ajar until it's completely frozen, then tighten the lids. Use jars without shoulders, and opt for 1-pint or 1-quart sizes. Avoid repurposing old jars that aren't meant for freezing.
- Souper Cubes: Silicone ice cube trays designed for soup allow you to freeze bone broth in pre-measured quantities. Transfer the frozen blocks to freezer bags for easy storage and thawing.
- Ice Cube Trays: Regular ice cube trays can be used if you only need small amounts of broth for recipes. Transfer the frozen broth cubes to a reusable silicone bag for long-term storage.
- Freezer Bags: Choose sturdy, double-zippered freezer bags and add the cooled bone broth. Make sure to label the bags with the date so you know which ones to use first.
Remember, if you're refrigerating bone broth before freezing, you can skim off any hard fat that forms on the surface before transferring it to your chosen freezing container.
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Frequently asked questions
Bone broth is a liquid made by simmering animal bones over low heat for a long period of time. It is filled with protein, vitamins, and minerals.
Bone broth can be made with any animal bones, such as beef, chicken, turkey, or pork. It is recommended to roast the bones first for improved flavor. Then, place the bones in a large stockpot and fill with filtered water, leaving a couple of inches at the top. Add vegetables and seasonings, such as carrots, garlic, onions, and celery, and bring the pot to a boil. Lower the heat and let the broth simmer for up to 24 hours.
Bone broth is packed with collagen, which supports joint health and improves gut health. It is also said to boost the immune system, improve sleep, and reduce cellulite.
Bone broth can be stored in the refrigerator for up to 7 days or in the freezer for up to 1 year.
If you are including bone broth in your diet, it is recommended to drink anywhere from 2-4 cups daily.
