Bone Broths: Learn To Make Your own!
For those new to bone broth, bone broth is a protein-rich broth made from simmering bones and meaty joints in water until they crumble. This releases minerals, nutrients, and gelatin in the process. broths and stocks are both soothing and nutrient rich.
Top 10 benefits of Bone Broth
- Natural Expectorant (clears sinuses and helps with coughs)
- Builds Healthy Bones (high in calcium and minerals essential for healthy bones)
- Joint Pain Relief (high is nutrients for joints)
- Heals the Gut (good for digestive tract)
- Inhibits Viruses (good old mother's chicken soup helps immune system)
- Reduces Swelling (anti inflamatory)
- Clams the Nerves
- Healthy Hair & Nails (many essential minerals for healthy hair and nails)
- Removes Arterial Plaque
- Reduces Muscle and Joint Recovery Time
Being a nutrient rich broth, it has a variety of benefits. To name a few,bone broths help with digestion, heals a leaky gut, helps skin, and more.
Many feel making home-made meals are expensive and difficult to make, bone broth being one the more intimidating. But, it is easy and inexpensive to make at home, which is a bonus. This is not including the number of recipes that use bone broth.
Unsure where to start? Here we have a few tips and a few recipes to make your own home made bone broth. Or you can buy finished bone broths
Recipe for Bone Broth
4 lbs. chicken bones (any combination of backs, necks, and feet or bone of choice)
2 lbs. beef bones (shin or neck, or bone of choice)
2 small onions, peeled and quartered
4 small carrots, cut into 1-inch pieces
4 stalks celery, cut into 1-inch pieces
1/2 bunch flat-leaf parsley
1 bunch fresh thyme
1lb of tomatoes, drained
1 head garlic, halved crosswise
1 tsp. black peppercorns
2 bay leaves
1. Combine bones in a deep 8-quart pot. Rinse with cold water, scrubbing with your hands. Drain and pack bones in pot.
2. Cover with 4 inches of cold water and cook over medium-high heat for about 45 minutes until liquid boils.
3. Reduce heat to medium and move pot so burner is off to one side. (This helps broth to circulate.) Simmer until broth looks clear, about 1 hour, occasionally using a ladle to skim off surface fats and foamy impurities.
4. When broth looks clear, add remaining ingredients and simmer for an additional 2 hours.
5. Use a spider skimmer to remove and discard bits of meat.
6. Put a fine-mesh strainer over another large pot and pour broth through it; discard solids.
7. Drink immediately, or let cool before storing. Makes 2 1/2 quarts.
If you don't have the time or want to skip making it, we have you covered! You can find a variety of bone broths here at Milk and Eggs. These broths are made fresh and taste just as great as home made broth. The flavor speaks for itself.
Now with the broth ready, why not use it to make some delicious dishes? With bone broth, there are many dishes that can be made. Thanks to the nutrients, you get the full benefits of the broth and the nutrients of any other vegetables you add to the broth. There are many more recipes that use bone broth, from soups, to pies, to sauces. Here are some favorites to bring a variety to your diet.
Recipes using Bone Broth
That's not all. Bone broth can be incorporated into recipes to add amazing amounts of flavor and nutrition. Here are a few to try.
Pastelón (Puerto Rican Lasagna with Plantains)
Coconut oil for sauteing and frying
1 medium sweet onion, diced
1 red bell pepper, diced (or preferred bell pepper,diced)
6 garlic cloves, minced
2 pounds of grass-fed ground beef
2 teaspoons sea salt
1/2 teaspoon freshly ground black pepper
1 teaspoon dried oregano
2 teaspoons cumin
1 teaspoon coriander
1 teaspoon smoked paprika
1/2 teaspoon crushed red pepper flakes
2 bay leaves
1 cup of homemade stock
1 6 ounce can of tomato paste
1/3 cup of cilantro, finely chopped
1/4 cup of raisins
12 olives, sliced (or green olives with pimentos, if preferred)
6 ripe plantains
1. Preheat the oven to 350 degrees.
2. In a large skillet, melt a Tablespoon or two of coconut oil over medium heat. Add in the onion, bell pepper, and garlic. Saute for 4-5 minutes or until slightly softened. Add in the ground beef and break it up with a spoon or spatula. Add in your spices (sea salt through crushed red pepper flakes) and mix well. Continue cooking until the beef is browned, about 9-10 minutes.
3. Add the bay leaves, stock, and tomato paste, mixing well. Simmer uncovered over medium low heat until the liquid is absorbed. Stir occasionally.
4. While the beef mixture is simmering, prep your plantains. Peel them (see here for demo), cut them in half width-wise, and then cut each half into four slices lengthwise.
5. In a large frying pan, melt several Tablespoons of coconut oil. Lay the slices of plantain in the oil and fry for 3-4 minutes per side or until lightly browned. You will probably have to do this in batches.
6. In a 9 x 13 (approximately) baking dish, layer half of the plantains in a single layer. Tip: If a glass dish or a Corning-ware style dish is being used, you probably do not have to grease the pan. If a metal pan is being used, be sure to grease the pan for easy removal.
7. Whisk 4 eggs with a dash of salt and pepper and then pour them over the plantain layer. Remove the bay leaves from the beef mixture and stir in the cilantro, olives, and raisins. Carefully spread the beef over the plantains. Pack it down a little, it will help the Pastelón hold together better when you slice it. Next layer the rest of the plantains on top of the beef in a single layer. Whisk the remaining four eggs with a dash of salt and pepper and pour it over the top. Spread the eggs so they cover all of the plantains and seep into the beef a bit.
8. Bake for 45 minutes or until the eggs are set and the top is a golden brown color. Let the Pastelón sit for 5-10 minutes to help it firm up for cutting.
1 large yellow onion, diced
2 Tablespoon ghee or raw milk butter
2 pounds of pastured ground beef
4 carrots, peeled and diced
1 cup of frozen peas, thawed
1 cup of fresh or frozen green beans, sliced into 1 inch pieces
2 teaspoons dried rosemary
2 teaspoons dried thyme
3 Tablespoons arrowroot
1 cup homemade beef broths
1 1/2 teaspoons sea salt, additional for the potatoes
1/2 teaspoon freshly ground black pepper
6-7 small yukon gold potatos, pealed and cut into quarters
1. Preheat the oven to 350 degrees.
2. Place the potatoes in a sauce pan and cover with cold water. Season the potatoes with about 1 teaspoon sea salt. Place the potatoes over medium high heat and bring to a boil. Allow the potatoes to boil for 15-20 minutes or until a knife easily pierces the flesh. Drain the potatoes and put them in a large bowl. Add one Tablespoon ghee or butter to the potatoes and mash the potatoes until they are a smooth consistency.
3. While the potatoes are boiling, heat 1 Tablespoon of ghee or butter in a large skillet. Add the onion and saute for 5 minutes. Add the ground beef and break it into small pieces with a spoon. When the meat is almost cooked through (minimal pink remaining) add in the peas, carrots, and green beans. Stir and cook for an additional 5 minutes. Sprinkle the thyme, rosemary, and arrowroot over them meat mixture and stir to combine. Pour in the beef stock and stir slowly, watching for the stock to thicken slightly. Remove from the heat and add the salt and pepper. Stir to combine and the pour the meat mixture into a 9 x 13 inch baking dish.
4. Smooth the potatoes over the meat mixture and place it in the oven for 45-50 minutes or until bubbling and browned around the edges.
5. Let the Shepard’s Pie rest for 5 -10 minutes before serving.
Cabbage Dolmas (Stuffed Cabbage)
12 large cabbage leaves
1 tablespoon oregano (use ghee or coconut oil, if preferred)
1 pound beef stew meat
1 medium white onion
2 cinnamon sticks fine sea salt and black pepper
4 cups organic beef broth (homemade is best)
¼ cup chopped fresh cilantro, for garnish
For the Stuffing
1 pound ground beef
¼ cup chopped fresh parsley
2 teaspoons ground cumin
2 tablespoons ground cinnamon
1. Boil 3 cups of water in a steamer pot over medium heat. Steam the cabbage leaves for 3 to 5 minutes, until soft, and set them aside.
2. In a large saute pan, melt the fat over medium heat. Add the stew meat to the pan and brown on all sides, about 5 minutes. Add the onion, cinnamon sticks, and a pinch of salt and pepper and cook another 3 minutes, or until the onion is translucent.
3. Cover the mixture with the beef broth and bring to a boil with the lid on. Remove the lid and simmer for 30 minutes.
4. While the stew meat is cooking, mix the stuffing ingredients together in a large bowl. Place ¼ cup of the stuffing mixture in the middle of a steamed cabbage leaf. Roll the leaf halfway, then tuck in the sides and finish rolling. Place the rolled leaf aside on a plate, seam side down. Repeat until all of the stuffing is used up.
5. Using tongs, carefully add the stuffed cabbage leaves to the saute pan. Cover and simmer the cabbage rolls for 15 to 20 minutes. Remove the cinnamon sticks and top the dish with fresh cilantro to serve.
Dig in and enjoy!