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How To Make Bone Broth - The Healthiest Nutritious Soup / Stock

November 23, 2016
After years of research trying to discover which foods and nutrients would help relieve the severe, crippling pain and inflammation of my joints and bones, I discovered everyone was raving on about the healing power of Bone Broth. (home-made stock / soup).

It claimed not to offer pain relief and inflammation, but could 'repair', rebuild' and 'rejuvenate' joints keeping them young and flexible. I was excited to try it for myself. After making and consuming this broth for nearly a year, I can confirm that after seven months, it had changed my life considerably for the better.  My Bone Broth Success Story Post Introduction Here. 


The pain in my knees - wrists - hips - ankles and shoulders have gone.
My bones are stronger and more flexible and improving week by week.
The results of consuming bone broth can differ from person to person. 
Bone broth benefits have been most conclusively demonstrated for people with mild to moderate forms of osteoarthritis affecting joint pain.  Mine was severe and crippling.
  
It includes weight bearing exercises and healthy eating.
 Consuming bone broth not only ensures you're keeping your body healthy, you can save hundreds of pounds on expensive supplements. 

Bone Broth Nutrient Information

Bone Broth Health & Healing Powers
As we age, the body stops producing glucosamine - this is where problems can start to arise.
Glucosamine is a naturally occurring substance found in the fluid around the joints. 
It helps build cartilage, the connective tissue that cushions the joints.
It is naturally present in animal bones, bone marrow, shellfish and fungi. 

Bone broth is very rich in multi-vitamins and minerals, essential for bone health ★ Helps with digestion, arthritis and cellulite ★ Helps the liver get bad toxins out of the body by re-energizing and rejuvenating cells ★ Helps to combat the hardening of arteries which decreases the risk of a heart disease ★ Helpful in treating certain joint diseases, arthritis and inflammatory bowel disease ★ Helps boost your immune system function and has antioxidant abilities.

Essential building blocks of many parts of your joints, including ligaments, tendons, cartilage and synovial fluid ★ Relieves pain, swelling and stiffness in people with chronic and debilitating conditions.

Helps rebuild and restore the collagen in your body ★ Helps the body rebuild itself. Increase energy, and for normalizing the white blood cell production ★ Provides extra support for your tendons and ligaments, strengthen the bones, joints and reduces cellulite by enhancing connective tissue ★ The calcium, magnesium and phosphorus in bone broth helps bones to grow and repair ★Promotes healthy hair and nails ★ The gelatin protects and heals the mucosal lining of the digestive tract and helps the digestion of nutrients. More Detailed Health Benefits of Bone Broth - http://paleoleap.com/eat-this-bone-broth. 

For vegetarians, the breakdown of collagen, glucosamine and chondroitin can also be found in the 'exoskeletons' of shellfish, including shrimp, crab, crayfish, crayfish and lobster.  
Shrimp recipe and all the info here / http://paleoleap.com/eat-shrimp/

What Ingredients Can I Use To Make Bone Broth
This recipe I used a Duck carcass. Lambs neck and Chicken feet. Garlic and ginger.
 Bone broth can be made from any bones and meats containing significant amounts of gristle, cartilage, skin, connective tissue and tendons such as beef or pork knuckles, rib bones, lean red meats, Oxtail and bone marrow.  Pigs trotters and Cows knuckles. Bird carcasses including feet, head, wings can all be used to make a delicious, nutritious broth. Cider vinegar is also needed to help extract the goodness from the bones.

Ideally, everything should be organic, free range and hormone free.
For flavour and extra nutrition - (added near the end of the cooking process) - you can use anything that you like such as carrots, onions, leeks, celery, beetroots, mushrooms, tomatoes, ginger,  garlic, bay leaves, and salt n pepper to taste. Leafy vegetables are not recommended.

How To Make Bone Broth
There were numerous ways of making it, but the basic principles were the same. You can choose your own bones and meat cuts you like, and add any vegetables, herbs and spices you prefer which will increase the flavour and the nutritional contents.
Prior to making a broth, raw red meats can be first roasted for 30 - 45 minutes in the oven (gas mark 400). This browns and caramelises them giving the broth a better flavour and darker colour.

1. Place all the bones/meat cuts into a slow cooker or large cast iron pot, and add enough cold water to completely cover all the contents. 
2. Add two - four table spoons of cider vinegar and let it sit for 20 minutes. The vinegar helps to extract the goodness from the bones. 
3. Place pot on the smallest cooker ring. Bring to the boil and as soon as you start seeing bubbles, turn completely down until you see the occasional bubble coming through. This is the correct way. No fast boiling and much lower than a simmer. 
Some people like to remove the froth/scum from the top as it forms during cooking, but I leave it and remove the fat after it's fully cooked and cooled down.

Image - After 24 hours Of Slow Cooking
Red meat cuts can take up to 48 to cook.
After 24 hours, I added the roughly chopped garlic and ginger and cooked for a further four hours. I never had any vegetables to use, if you do (highly recommended), add them roughly chopped, with the peel on for the last 3 - 6 hours of cooking keeping the heat still low.
Herbs and spices of your choice can be added in the last hour of cooking.

 Once The Cooking Has Finished
Strain all the contents using a fine sieve, and place into glass jars or containers of your choice and store in the freezer. Or use/consume immediately.
With the remaining 'bone sludge', either freeze and use again when you want, or re-use immediately. I re-use my bones by completing the exact same process.
Some people have re-cooked their bones (preferably red meats) up-to eight times extracting as many nutrients as they can.

 Once Fully Cooled
When cooled down, the fat will form at the top. This can be removed easily when cold.
Some people like to store the fat and use it for cooking other things with. I bin it because I prefer to use olive oil.

The Correct Consistency
I turned the jar upside down so you can see how gelified this gelatin rich bone broth has become. It has gelled because of the gelatin it contains. Gelatin is the cooked form of collagen. 
If your Gelatin does not have this exact consistency, it will still be nutritious, but the above image is the correct consistency for maximum nutritional contents. 
When heated up, it becomes a liquid again.

How To Store Your Bone Broth
Place into glass jars or containers of your choice and store in the freezer (not to full due to the expansion during the freezing process) - or use immediately.

How To Use & Consume Bone Broth
You can either drink it as a soup once a day or use it as a stock for other dishes.
Make rice for example and freeze them. (above image,  'bone broth brown and black rice') - When needed, I remove from the freezer and cook with either pea, sweetcorn, onions, peppers, beans, and spices including turmeric, garlic, ginger and cayenne pepper. Salt and pepper to taste.
Use what you like. Remember to remove all the fat before making rice or other dishes.

How Much Bone Broth Should I Consume Each Day
Everyone's recipe will be different. The temperature will not be exact. The type of cooking pot you use and the amount of time it's cooked for will depend on how concentrated it is.
Consuming it every day or other day or once a week is all good. You're consuming it.

Final Round Up
  • Remember to store in the freezer any bones, including cartilage, connective tissue parts, skin and any meat you have left over from dinners until you have enough to make a batch.
  • Dark green vegetables all contain collagen.  Add dark green leafy veggies such as spinach, cabbage, broccoli and kale to your diet.
  • Bone broth can be consumed for years to combat the natural ageing process, and improve one's overall quality of life with no side effects or risks.

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