Recipe Friday: How I Make Bone Broth

Bone broth is my morning hot drink. It is one of the most nutritious things you can ingest because of its healing, protective, and regenerative capabilities.

For more information about the healing properties of bone broth, go to draxe.com and do a search for bone broth. One of the articles is here: https://draxe.com/nutrition/bone-broth-benefits/ .

Before I get into how to make bone broth, I should divulge that you can take easier routes. Sometimes I buy bone broth. You can do your own search for your favorite type/s. I buy bone broth from Walmart as a backup. It says it’s bone broth (not chicken broth or beef broth, i.e.), and it’s organic, so I believe them. I stipulate, however, that I fortify that bone broth with collagen and gelatin (the same as I do my own bone broth, and how I do that is at the end of this post).

Another easier route is to buy powdered bone broth. Dr. Axe’s store sells several types of flavored and unflavored powdered bone broths (some may also be purchased through vitacost.com, one of my favorite sites to shop). My favorite is the turmeric bone broth. Be aware that his powders (Ancient Nutrition brand) take a lot of mixing to get all the clumps out, and it’s best to use very hot water (or whatever liquid you’re using), unless you are using a good blender. These powders can be used many ways (again, visit Dr. Axe’s site for ideas), such as baked goods, oatmeal, and drinks. My favorite is to mix Dandy Blend, turmeric bone broth, and a bit of sucanat with hot water, then add a splash of rice milk.

To make your own bone broth, you can use a large saucepan, a slow cooker, or a pressure cooker. I use an Instant Pot.

If you use the slow cooker or the saucepan, you will need to simmer the bone broth for 2 or 3 days (36 hours is prime), adding water as needed to keep the pot full.

In an Instant Pot or other pressure cooker, 5 hours will do it. When I use my Instant Pot, I plan on the whole day to make bone broth: from prep, to cooking, to pressure release, to draining and cooling, to cooling in the jars, to clean up and refrigeration. I bought a strainer insert for my Instant Pot, and it saves the time and hassle of straining hot broth from the bones and veggies at the end.

Ingredients:

  • Bones (can use chicken, beef, pork, or fish, or any combination) In my Instant Pot, the bones of one small chicken is just enough for one batch. Or, three or four T-bones. If you’re using raw soup bones, it’s a good idea (for the sake of flavor) to roast the bones first. If you have stuff like chicken’s feet and necks, those are good.
  • Veggies: when I chop onions, celery, and carrots for recipes, I keep the ends in a freezer bag. I use some or all of these ends. You can just chop up any vegetables you like, too. Garlic is a good addition.
  • Organic apple cider vinegar (this helps draw the nutrients from the bones; the vinegar taste does not come through to the finished bone broth, unless you add too much)
  • Natural sea salt or Himalayan salt (PLEASE, do not use grocery store, white table salt. It is pure sodium chloride and is bad for you. Natural mineral salts, on the other hand, contain minerals that are salty, and they’re not all sodium: there are magnesium salts, for example, among others. Even if you’re buying labeled “natural” salts, read the label to see what’s in it, and make sure it’s not a bunch of chemicals.)
  • Filtered water

Directions:

If you have one, put a strainer in the Instant Pot insert. Dump your bones and veggies into the strainer. (Yep, they’re still frozen, and that’s okay. Break them apart if you need to, to fit in correctly.)

Add 1 – 2 tablespoons of good salt

Pour 2 tablespoons of organic vinegar into a pitcher of water. (I just do this to get the vinegar mixed in well. You can add the vinegar and water separately, if you like.) Add it to the pot.

Add more water as needed to the fill line.

Put the cover on the pot and make sure it’s properly locked. Turn the vent to Seal.

Use the Soup function, if you have it. The highest number for time is 4 hours. I cook mine for 5 hours, but I set it at 4 for now.

The pot will start heating and cooking. Once it comes to pressure, the timer will start the countdown.

Somewhere in the middle of the countdown, but after at least one hour is up, I add an extra hour.

After the cooking time is up, let the pressure release naturally. Wait for the pressure pin to drop. This will take 30 – 60 minutes.

After the pressure has released and the pin has dropped, carefully take off the lid.

Use pot holders to take the full insert out of the pot.

Use the handle to lift the strainer full of bones and veggies out of the broth. Put a cooling rack on top of the insert, and rest the strainer on top of the cooling rack. Let the strainer drain and cool.

When the broth has strained out of the bones and veggies, remove the strainer. You can compost the bones and veggies, or throw them away.

Make sure the broth is cool enough before you pour it into jars.

Wait until they’ve cooled enough; then screw lids on (I use plastic lids, but the metal bands and lids are fine) and refrigerate.

To prepare bone broth as a hot drink:

I heat enough bone broth each morning for two people. Yes, you can just heat and drink, but I like to stretch mine with amendments. When heating, please use a stove and not a microwave; microwaves destroy some of the vital nutrients.

Ingredients:

  • 1 cup bone broth
  • 2 tablespoons powdered gelatin
  • 2 scoops collagen powder
  • 1 ½ cups filtered water
  • Natural salt, to taste

Directions:

Pour about 1 cup of bone broth into a small saucepan.

Sprinkle 2 tablespoons of powdered gelatin over the top.

Sprinkle 2 scoops of collagen over the top.

Add some healthy salt. Start with a few shakes. You will need to taste your bone broth before you pour it into your cup, to see how much salt you’ll need to add when you prepare this batch of bone broth.

Turn the burner to high. After a minute or two, start whisking the mixture. Don’t wait too long, as the gelatin will sink to the bottom and stick.

Heat and whisk until all the lumps are out. The mixture will be fairly hot by this time.

Add 1 ½ cups of filtered water. Stir and heat until hot enough for you to drink.

Use a spoon to take a taste, and add salt if needed. Stir well.

Pour into two mugs. Your bone broth is ready to enjoy.

You needn’t worry about consuming too much salt, if it’s the healthy kind, and used in moderation. I used to drink salt sole (pronounced “so-lay”) every morning, but now I get my salt via bone broth. Salt sole is simply a saturated mixture of salt (REAL salt, not table, store-bought salt) and water (FILTERED water). Why is it so healthy? Because Himalayan salt or Celtic salt is naturally occurring, and provides a multitude of essential minerals our bodies need to function properly. And, the minerals are delivered in a way that our bodies can assimilate and use. Please see my post on Salt Sole here: https://maggietiggles.wordpress.com/2019/12/27/recipe-friday-salt-sole/

Recipe Friday: Salt Sole

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Salt Sole (pronounced “so-lay”) is a healthy way to get your daily minerals. Information in this post is taken from Jacqueline at https://deeprootsathome.com/salt-sole-never-buy-minerals-again/; she references Dr. Mercola’s website: https://foodfacts.mercola.com/himalayan-salt.html. I strongly suggest you click over and read these articles, as they have so much valuable information.

But, to condense:

Salt sole is simply a saturated mixture of salt (REAL salt, not table, store-bought salt) and water (FILTERED water). Why is it so healthy? Because Himalyan salt or Celtic salt is naturally occurring, and provides a multitude of essential minerals our bodies need to function properly. And, the minerals are delivered in a way that our bodies can assimilate and use.

Contrary to wide media publicity, our bodies need salt (serious health consequences follow a diet too low in salt). But we don’t need any of the table salt commonly sold in grocery stores because those salts are processed so that it contains no more beneficial minerals, only sodium. Real salt contains many salty-tasting minerals, so you’re not getting just sodium. Use real (i.e., Himalayan pink salt) for all of your salt needs in cooking and seasoning. Real salt provides iodine naturally; it is not processed out and added back in, as in table salt. One teaspoon of Himalayan Sole (and other unrefined salt) contains approximately 412 mg. of unprocessed, natural sodium. The USDA states that the body absolutely requires a minimum of 500 mg. of sodium per day just to live.

Salt sole offers these health benefits:

  • Sole is most effective in stabilizing irregular heartbeats.
  • Sole is a strong natural antihistamine.
  • Sole can dissolve and eliminate sediments which lead to stones and various forms of rheumatism like arthritis and kidney and gall bladder stones.
  • Sole can balance the alkalinity/acidity [pH] of the body and work towards normalizing blood pressure. Contrary to popular belief these salts do not elevate blood pressure. Their ability to regulate fluid balance allows them to naturally stabilize blood pressure at a healthy and supportive level for the body.
  • Sole is vital for clearing up congestion of the sinuses.
  • Sole is essential for the prevention of muscle cramps.
  • Sole can help with skin diseases by cleaning from inside out.
  • Sole is vital for the clearance of the lungs of mucous plugs and sticky phlegm, particularly in asthma and cystic fibrosis.
  • It is vital for sleep regulation. It is a natural hypnotic.
  • It is vital to the extraction of excess acidity from the cells in the body, particularly the brain cells.
  • It is vital for balancing the sugar levels in the blood; a crucial element for diabetes sufferers.
  • It is vital for the generation of hydroelectric energy in your body’s cells.
  • It is vital to the nerve cells for communication and information processing.
  • It is vital for absorption of food particles through the intestinal tract.
  • Sole is absolutely vital to making the structure of bones firm. Osteoporosis, in many ways, is a result of mineral and water shortage in the body.
  • A little Sole on the tongue will help stop persistent dry coughs.
  • It can help restore magnesium when you have a migraine.

And, a study conducted at the University of Graz in Austria found that people who drank water containing Himalayan crystal salt daily experienced improvement in:

  • respiratory conditions
  • organ functions
  • connective tissues
  • reported sleeping better
  • having more energy
  • ability to concentrate better and longer
  • lost unwanted weight
  • enhanced hair and nail growth

Salt Sole

Ingredients:

  • a glass jar
  • a plastic lid, non-metal
  • himalayan, celtic, or real salt
  • filtered water

Directions:

  • Fill the jar about ¼ of the way with Himalayan Salt, Real Salt or Celtic Salt (or a mixture)
  • Add filtered water to fill the jar, leaving room at the top
  • Cap jar and shake gently (Ball makes leak-proof lids)
  • Leave on the counter overnight to let the salt fully dissolve
  • In the morning, if there is still some salt on the bottom of the jar, the water has absorbed its maximum amount and it is ready for use. If not, add more salt and repeat (shake and wait overnight) until there is salt remaining at the bottom of the jar. This means that the water is fully saturated.

TO USE:

Consume every morning on an empty stomach. Do not stir. Take *2-3 tsp. of the Sole from the top of the Sole and add it into a glass of water. Do not use a metal utensil. A wooden or plastic spoon is preferred, but do not leave it sitting in the Sole.

* Even with such a small amount of sole in your glass of water, it will taste very salty. You may want to start with just 1 tsp of sole added to your water, and work your way up.

You can store Sole at room temp. It will last indefinitely as salt is naturally anti-bacterial and anti-fungal so you should never have to buy minerals again unless you run out of salt! More water and salt can be added as needed to keep up the amount in the jar.

Real salts can be purchased at many health food stores, vitacost.com, amazon.com, or from your favorite supplier.