All the Game of Thrones fans out there know that Winter is Here, in Canada anyway. To prevent yourself from turning into a Wight Walker with deep wrinkles and terrible bone health, I am sharing my go-to bone broth recipe with you.
Based on my personal experience with both the slow cooker and Instant Pot, the Instant Pot can extract more collagen in less amount of time and develop better flavours. Based on research on the internet, the high pressure environment in the Instant Pot apparently is not detrimental to minerals and vitamins in the bones. Therefore, I prefer the Instant Pot, but slow cookers are the next best thing!
Why drink bone broth?
Using bones in your stocks not only infuses your finished product with rich, umami flavour, it is SO healthy for you. The minerals that are usually stored in the skeletal system, such as calcium and phosphorus to name a few, are extracted and leached into the broth in highly bioavailable forms. This means you get to absorb it and put it to use much more easily than minerals in a supplement bottle. Collagen, gelatin, and glycine from the joins of the animal are also imparted into the broth, which help repair and heal your gut lining, support the growth of connective tissues, bones, and nourish skin. Using pasture raised animal bones means your broth will be rich in essential (essential = your body cannot make it itself) fatty acids and fat-soluble vitamins like D and E as well.
How do I use this broth?
- You can freeze it in ice cube trays and use a couple cubes for deglazing pans or sauces.
- You can use it as the base for the best tasting soups. (Comment below if you like soups and want to see some recipes)
- You can sip it as a warming beverage.
- You can add it to chillis, curries, stews.
- You can use it as your rice or noodle or pasta cooking liquid.
2 medium onions, diced
2 stalks celery, diced
2 medium carrots, diced
8 cloves of garlic, smashed
2 thumb-sized pieces of ginger, sliced
1tbsp heat stable cooking fat (coconut oil, ghee, lard, butter, beef fat - I used beef fat)
1oz apple cider vinegar
2lbs pasture-raised soup bones of choice (chicken, beef, pork, bison, lamb)
- Bones from animal joints are best, i.e. more collagen and gelatin. Eg. neck bones.
- Optional: Roast the bones at 425F in the oven until browned to develop even richer flavour.
6 quart water
Salt and pepper to taste
Instant pot: Press sautè and add in the veggies, garlic, and ginger. Cook it all in 1tbsp cooking fat on high until onions are soft. Add in water, vinegar, and bones. Secure the lid (make sure the vent switch is turned to "sealed"). Press the broth button, set it for 45 minutes, and let it do its thing.
Slow cooker: In a flat frying pan, sautè your veggies, garlic, and ginger over medium heat in 1tbsp cooking fat until onions are soft. Add it into a slow cooker along with the bones, vinegar, and water. Cook on low for 18-24 hours depending how thick/flavourful you want your broth.
**Feel free to add in whatever dried spices you want to jazz up your bone broth. This is my basic recipe. I will sometimes add in star anise, Chinese five spice, peppercorns, etc. Get experimental!