This weeks recipe is super simple, requires almost no prep, and your slow cooker will do most of the work for you.
My freezer is always stocked with home made bone broths and I usually have 1 container thawed in the fridge to use throughout the week. Not only does bone broth add a tonne of flavour to your soups and stews you can also use it to cook rice or quinoa in, add it to curries instead of water, or simply warm it up and put it in a thermos to sip on throughout the day. For applications that only call for a little bit of broth, I like to freeze it into ice cube trays and then transfer the cubes to a container to keep in the freezer.
Besides the amazing depth of flavor bone broth adds to your favourite dishes, it has some serious nutritional and gut healing benefits as well. Along with fermented foods, bone broth is one of the top healing foods I recommend to any client with food sensitivities, autoimmunity, or any other disorder that suggests a person has a “leaky” or permeable gut. Collagen, glutamine, and gelatin are some of the compounds found in bone broth that are beneficial for healing the gut. These compounds plus the fact that bone broth is extremely rich in minerals like calcium, magnesium, phosphorus, and potassium also make it a good choice for maintaining your bone and joint health. And it truly is the most comforting thing to help you recover from a cold or flu.
A few notes before you get started, it’s really important whenever consuming any animal products (especially bones and organs) to make sure they come from a clean, organic, pasture raised source because heavy metals such as lead can accumulate in bones. You can also use chicken bones if you prefer and reduce the cooking time to 12-24 hours.
Slow Cooker Bone Broth
- 3-4 large grass fed beef bones
- 1 onion
- 2 stalks celery
- 1 carrot
- 2 tbsp apple cider vinegar
- 1 tbsp sea salt
- 2 L filtered water
- Any fresh herbs of your choice (rosemary, oregano, sage, parsley)
- 1 head of garlic
- 1-2 inch piece of kombu
- Roughly chop the celery and carrot into large pieces, cut the onion and garlic in half horizontally
- Place bones and onion onto a parchment lined baking sheet and bake in oven at 350 F for 1 hour.
- Transfer bones and onion into a slow cooker and add water, salt, vinegar, kombu, and herbs.
- Cook on low for 24-48 hours
- Strain and allow to cool completely before transferring into air tight containers
- Broth will keep in fridge for 1 week or can be frozen for later use.
Hope you enjoy!
Local Health’s Holistic Nutritionist