To make a perfectly good basic bone broth a few things are important: high quality joints and bones, pure clean water, sea salt, apple cider vinegar and a pot to put it all in (see our post about broth gear here.)
The idea behind the broth is to not only to extract the marrow, collagen and minerals from the bones & joints but a good broth is the base of many delicious meals. By consuming bone broth regularly your health will improve as your digestion is aided by all the nourishing liquid. Aches & pains will be reduced and a new level of beauty, inside and out can be attained. I know, that’s a big claim, but we’ve seen the results first hand. I believe in broth because it works for me, it works for my clients and it works for my loved ones. If you want to lose weight, look awesome and feel your freaking best, eat bone broth-based soup, breakfast, lunch and dinner and watch as you change before your very eyes.
Sounds too good to be true. I know. I had my own doubts until I felt, I saw and I understood just how powerful the traditional style foods, namely bone broth truly are. In your quest for personal greatness, having a bone broth based diet can give you the energy to kick some serious booty and look awesome in the process.
Now this broth does not come in a can, or a box. It is not shelf stable and rarely can it be purchased for a reasonable price (trust, I tried to indulge my passion with a broth based meal delivery program and man is it time consuming.) Having the right tools can really help streamline and speed up the process.
Before jumping into broth 24-7 read about Broth here. It is powerful and needs to be treated with respect! If following the full BFF Protocol you can expect to have a period of time of feeling like crap, because your body is detoxing. Don’t give up and remember that Broth is the foundation of a nourishing diet.
2 large pieces of beef shank
2 knuckle bones
2 marrow bones
Cider vinegar, sea salt, filtered water
Tip: To make a perfectly good basic bone broth a few things are important: high quality joints and bones, pure clean water, sea salt, apple cider vinegar and a pot to put it all in. See our blog post for a detailed list of broth cooking devices http://revivalistkitchen.com/broth-gear/
Add all ingredients to your pot or cooking device, add enough water to cover bones. For a super clear broth bring up to a boil and skim the scummy bits that float to the top and discard. If cooking in a crock-pot or are not really worried about it you can totally skip this step and your broth may be a bit cloudy, but still nourishing & tasty. Cooking times for broth depends on what device you’re cooking in. Large pot: at a low you can cook your broth up to 24 hours. Pressure cooker: 90 minutes. Vita-Clay or Crockpot: 8-12 hours and often we ladle off finished broth and top off with new bones and fresh water (and start a new batch re-cooking the first batch of bones to extract all the nutrients out.)
Octavia has a killer little dual pressure cooker and slow cooker in one by Breville, that I would say should be the investment if you are buying broth gear for the first time.
Tip: For a richer more flavorful broth brown any meat and roast any bones in a 425 degree oven for around 45 minutes to an hour. If roasting bones deglaze roasting pan with water to scrape up any tasty bits left in the pan and add to the big pot.
1 whole chicken
1 chicken neck
4-6 chicken feet
(If you can’t find feet or heads then use 4-6 chicken wings)
1 tbls Cider vinegar
1 tsp sea salt
Add all ingredients to pot, add water, bring to a boil, skim if desired and cook. I let the chicken cook until done (about 30-40 minutes), remove the meat then add the carcass back into the pot to be finished for 90 minutes in a pressure cooker, or 4-6 hours in a slow cooker, or stovetop simmer for 12hours or more. Download our chicken broth video tutorial here.
Chicken Broth is my all time favorite. I love chicken soup and prefer chicken broth above all others. I buy chicken just for broth making or using cooking leftovers or even do mixed batch broths with leftover chicken bones, a few beef knuckle bones and some chicken feet. No matter what you choose, know that smaller chicken bones cook in less time and you can have quite a flavorful soup starting with a whole chicken and some veggies and within 45 minutes of cook time you have dinner. For maximum health benefits, when cooking any meal start with a dense gelled bone broth and use that to cook your food and you are in superhero territory.
Fish broth can be delightful if done right and horrible otherwise. Thankfully it is easy to do it right. First off trust your nose: if it smells fishy long cooking will only make it smell fishier and perfume your surroundings in the process. I’d avoid making fish broth from really oily or fatty fish as they can be a bit funky for my taste. I prefer whole gutted fish, scaled and I simmer the fish until the meat is cooked and remove the meat from the bones. I add the bones back to the pot and gently simmer for 45 minutes to an hour. I love to enhance my fish broths with fennel, ginger, bay leaves, wine, citrus, horseradish, or leeks. With fish broth even at shorter cook times gel nicely, I have had a broth that I made with a snapper completely gel. Sometimes I add the meat back into the veggie and fish broth for soup or strain off some broth and cook tiny black lentils for a serve with seared fish filets on top. We have a great Fish broth recipe here.
Pork, Lamb, & Game
I have had some wonderful pork broths, and smelled some pork broths that reminded me of pee (true story and not sure why but it was a restaurant kitchen and they made it every day and it always smelled the same and it wasn’t just me that thought it.) I have made a lamb broth that smelled so gamey it kinda grossed me out and I chucked it and made other lamb broths that are out of this world. I have made the most elegant rabbit broths you can imagine. As always start with the freshest highest quality meats and bones and know that long cook times are only going to enhance existing flavors and odors. And don’t be afraid to experiment if you have the bones…….
But Wait there’s More!!!
Tips, tricks & such:
You can cook your broth with vegetable peelings and scraps for flavor. (Not old crusty ones, but fresh carrot trim and onion ends plus some celery tops, etc)
Broths love dried seasonings: mushrooms, kombu, dehydrated vegetables
I love adding lots of bay leaves to my broth
Mixed meat broths rock. Take all your left over bones from different meals, store in a freezer bag and when you get a full bag, make a mixed broth!
You can’t make good broth from bad bones. Make sure your eating high quality, organic, meat bones.
Keep the broth hot when cooking
Cool the broth quickly to help keep from spoiling. You can do this with an ice bath for the pot or a frozen metal water container (no paint or writing on container.)
Reserve the Fat for cooking. Once broth has cooled, skim off that fat cap and reserve for later.
If your meat is bad, spoiled, rancid, rotten: chuck it and chuck it now. Move on.
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