I have the process of making my tasty bone broth down to a fine art . Preparation takes me about an hour. The broth simmers all day and overnight. And my freezer is stocked for weeks.
My recipe is simple. I buy organic chicken wings and start to cook them while I am cutting up the onions, carrots, garlic and ginger. I also add in duck bones and lamb shank bones that I save and freeze till needed. When the wings are soft enough I separate the bones and the meat and return them to the stock pot, add the vegetables, salt and a dash of apple cider vinegar. After bringing it to the boil, I let it simmer all day, periodically replenishing the water. When I wake next morning, the kitchen is redolent with a chicken soup aroma.
After removing the basket containing the bones, chicken and vegetables I stand the stockpot in ice water in the sink, while I ladle the broth into the containers and pop them into the freezer. The packaging and cleanup takes about an hour and I have a freezer full of broth ready to be heated and enjoyed.
Reason 1. The broth is a rich source of minerals and trace elements needed for normal metabolism. Calcium, phosphorus, magnesium, zinc, selenium are some of the minerals. I add extra potassium by using salt that has half potassium and half sodium, and sea salt for iodine. The additional potassium and magnesium help prevent the occasional night-time muscle cramps
Reason 2. Collagen is the most abundant protein in our body. The broth is also a rich source of amino acids and peptides from the breakdown of collagen from connective tissues and the bones, but is low in calories. It doesn’t trigger insulin or knock me out of ketosis and helps me reach my 18:6 fasting goal.
Reason 3. Most important. The rich flavour and warmth of a cup of chicken-based bone broth satisfies me when I’m thinking about a third cup of coffee. I love my coffee and cream but 2 cups in the morning is my limit. And besides home made chicken broth is good for my soul.
And actually there is a fourth reason. It costs me a fraction of the cost of purchasing ready made broth, I prefer the flavour to the broths I have tried, and I know exactly what I put into it.
Do you make your own bone broth? If so what are your favorite ingredients?