The Forgotten Tradition: Bone Broth

Bone Broth was a staple in traditional diets. It is usually made of bones, knuckles, hooves/feet and carcasses. Okay I know this sounds a little icky...but hear me out. Traditional societies did not waste or discard any part of the animal. This ancient wisdom should not be forgotten. 

Bone broth contains many life sustaining nutrients. According to an old South American proverb "good broth will resurrect the dead". Broth was seen as an essential part of the diet. Chicken soup has the reputation of healing the sick for a reason. 

Broth contains minerals in an easily absorbable form. Such as calcium, magnesium, phosphorus, silicon, sulfur and other trace minerals. Real broth contains gelatin and collagen from the broken down cartilage and tendons. This is the reason Mom gave you Jell-O when you were sick. Though real gelatin and Jell-O packets are not created equal. Gelatin and collagen are important for joint and ligament health along with hair, skin and nails. Bone broth can also heal your gut. Amino acids proline and glycine are very helpful for digestion, gut health and a strong immune system. 

Below is what's considered to be the mother of all bone broth recipes from Sally Fallon's book Nourishing Traditions. Click here for a link to her book. It is a great resource of information on how the American diet has been altered and the negative effect this has had on health. It also contains many nutrient dense recipes. 

Chicken Stock Recipe

- 1 whole free-range chicken or 2 to 3 pounds of bony chicken parts, such as necks, backs, breastbones and wings*
- gizzards from one chicken (optional)
- 2-4 chicken feet (optional)
- 4 quarts cold filtered water
- 2 tablespoons vinegar (essential ingredient- breaks down the  bones to release release minerals)
- 1 large onion, coarsely chopped
- 2 carrots, peeled and coarsely chopped
- 3 celery stalks, coarsely chopped
- 1 bunch parsley

*Note: Farm-raised, free-range chickens give the best results. Many battery-raised chickens will not produce stock that gels.

Instructions:

Place chicken or chicken pieces in a large stainless steel pot with water (you can use a crockpot), vinegar and all vegetables except parsley. Let stand 30 minutes to 1 hour. Bring to a boil, and remove scum that rises to the top. Reduce heat, cover and simmer for 6 to 8 hours. The longer you cook the stock, the richer and more flavorful it will be. About 10 minutes before finishing the stock, add parsley. This will impart additional mineral ions to the broth.

Remove whole chicken or pieces with a slotted spoon. If you are using a whole chicken, let cool and remove chicken meat from the carcass. Reserve for other uses, such as chicken salads, enchiladas, sandwiches or curries. Strain the stock into a large bowl and reserve in your refrigerator until the fat rises to the top and congeals. Skim off this fat and reserve the stock in covered containers in your refrigerator or freezer.

How to Use Broth

Many people drink warm broth each morning. Imagine how many strange looks you will get substituting broth for coffee! But imagine how many compliments you will receive about your skin and hair :) But you do not need to drink it plain. You can of course make a soup out of it. Add veggies and/or meat and eat as a meal.  You can also add broth to any dish you make. If you need a sauce for a meat dish make it with broth instead of water. Most savory recipes that call for water can be made with broth instead. It will enhance the flavor. Any decent restaurant still makes its own broth or stock for use in all their dishes because the taste is wonderful. Any leftover broth that you don't use in the first few days should be frozen. I like to freeze broth in ice cube trays and pop one out each time I need to use a little in a dish. 

Good bones can be hard to find. If you can't find quality bones at your local grocery store try these websites for high quality soup bones and meat. 

This website will help you find a pasture-raised source of meat in your area: Eat Wild. 

This site will ship frozen grass fed meats and bones to you:

US Wellness Meats  

Making broth is part of what I love about the tradition. There is something about the act of making broth that is very soothing. A low boiling pot on your stove all day filling the house with that savory smell is very peaceful and calming.