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Recipes - Soups, Stocks and Broths

  • Bone Broth
  • Squash, Sweet Potato and Swede Soup
  • Thai

Bone Broth

What is the Big Deal about Bone Broth?



What is Bone Broth?



The terms broth, stock and bone broth are often used interchangeably however there are some differences:

  1. A Broth is typically made with meat and contains a small amount of bones (think of the bones in a fresh whole chicken, or bacon hocks used in pea and ham soup). Broth is typically simmered for a short period of time (45 minutes to 2 hours). It is very light in flavour, thin in texture and rich in protein.
  2. A Stock is typically made with bones and can contain a small amount of meat (think of the meat that adheres to a beef neck bone).  Often the bones are roasted before simmering, as this greatly improves the flavour, stock can present a faint acrid flavour if the bones aren’t first roasted.  Stock is typically simmered for a moderate amount of time (3 to 4 hours).  Stock is a good source of gelatin.
  3. Bone Broth is typically made with bones and can contain a small amount of meat adhering to the bones. (Think of typical carcass leftovers of a chicken from your Sunday roast). As with stock, bones are typically roasted first to improve the flavour of the bone broth. Bone broths are typically simmered for a long extended period of time (often in excess of 24 hours, sometimes up to 72 hours!), with the purpose being not only to produce protein and gelatin from collagen-rich joints but also to release minerals from bones.  At the end of cooking, the bones should crumble when pressed lightly between your thumb and forefinger.

 


History of the use of Bone Broth



There’s  nothing all that new about bone broth. Around the world, chefs and home cooks have been using the feet, knuckles, tendons and bones of all sizes from poultry, beef, pig and fish to make rich, nourishing broths practically forever.Our hunter-gatherer ancestors started making bone broth out of necessity. Throwing away parts of an animal was unthinkable. Successful hunts were so rare that every part of the animal was precious.Homemade bone broth became a hit during the industrial revolution. As fuel costs rose, people who used to leave their broth bubbling over a fire at home could no longer afford the gas to heat their stoves for the hours. In Asia, all cooks use stocks and broths made from meat offcuts and bones.  In Europe, especially France, stocks and broths have become the foundation of cooking and are used in not only making soups and stews, but also for preparing reductions, sauces and for braising vegetables and meats.

Why Drink Bone Broths – What are the Benefits?



Some of the Claims made about Bone Broth includes

  1. Enhance immunity - reduce auto-immunity
  2. Improve digestion, Soothe the gut
  3. Strengthen joints
  4. Fortify tendons, ligaments and muscles
  5. Reduce body-wide inflammation
  6. Lessen cellulite and smooth skin
  7. Nourish the bodies of mom and baby during pregnancy
  8. Help rebuild postpartum bodies

 

However while no studies have looked at bone broth specifically, dozens of scientific studies do support the benefits of bone broth's ingredients, says Kaayla T. Daniel, PhD, a nutrition scientist and certified clinical nutritionist. "We have science that supports the use of cartilage, gelatin, and other components found in homemade bone broth to prevent and sometimes even reverse osteoarthritis, osteoporosis, digestive distress, autoimmune disorders, and even cancer,” she says.

 

Rebecca Mohning, a registered dietitian and certified sports dietitian, works with endurance athletes through her Washington, D.C.-based practice, Expert Nutrition.Mohning says bone broth or soups made with it could help replace electrolytes after intense exercise and aid in post-workout recovery."It's a nice way to rehydrate the body, because of the liquid, and then replenish the sodium — that electrolyte — that was lost through sweat during exercise," she said. The amino acids may also provide the body with the building blocks it needs to rebuild muscle.

 

Bone Broth contains:



  1. Glycine - studies have shown it to enhance liver’s ability to detox, DNA/RNA transcription, absorption of calcium, manufacture of hormones, production of the antioxidant glutathione: Glycine which  is vital for healthy connective tissue (ligaments, joints, around organs, etc) also supports the body’s detoxification process and is used in the synthesis of hemoglobin, bile salts and other naturally-occurring chemicals within the body.  Glycine also supports digestion and the secretion of gastric acids. Glycine also enhances muscle repair/growth by increasing levels of creatine and regulating Human Growth Hormone secretion from the pituitary gland.
  2. Glutathione - Often dubbed the  bodies master antioxidant, this thiol compound is present in the highest concentration in the cells of all organs
  3. Gelatin - repair and coat gut lining
  4. Chrondroitin Sulfate - benefit joints
  5. Glucosamine  - benefit joints
  6. Calcium - benefit bones, muscle function, cellular function, cardiac function
  7. Magnesium - benefit bones via calcium absorption
  8. Phosphorus - supplement bones
  9. Collagen - known to enhance elasticity and structure of skin: Bone broths are also rich in collagen “when we consume collagen, usually in the form of food, the long chain proteins are broken down during digestion to their original amino acids,” explains Science-Based Medicine contributor Scott Gavura. “Only then can they be absorbed. Once absorbed, these amino acids are available as building blocks to support collagen synthesis throughout the body. 
  10. Proline - important for collagen structure: Proline(especially when paired with vitamin C) Proline has an additional role in reversing atherosclerotic deposits. It enables the blood vessel walls to release cholesterol buildups into your blood stream, decreasing the size of potential blockages in your heart and the surrounding blood vessels.  Proline also helps your body break down proteins for use in creating new, healthy muscle cells.
  11. If you’ve ever wondering why chicken soup is good for a cold, there’s science behind that, too.  Chicken broth inhibits neutrophil migration; that is, it helps mitigate the side effects of colds, flus and upper respiratory infections.
  12. Bone Broth made with fishheads and carcasses provide iodine and thyroid-strengthening substances.

 

How to Make Your Own Bone Broth.



Bone broths are remarkably inexpensive to make.   Many times you can prepare a decent broth for the cost of energy used to heat your pot, you can make litres of stock for next to nothing. In order to make a quality bone broth you need to collect a good amount of rich bones, for example you can save bones from your meals, such as your roast chicken, or turkey. You can also buy grass fed meat bones from your local butcher roast them than use them in your broths. Become a master of food recycling, save everything from onion peels to carrot tops for use in adding extra nutritional value to your broths.

 

Choosing your bones.



You will want to use long bones like legs, backs, hips and shoulders to supply the broth with marrow. When bones with marrow cook, they release important nutritional and immune support factors, including the precursors to both red and white blood cells (Micleu, 2007).

You will also want to include bones such as, knuckles, feet and other joints, which contain cartilage. These bones cook down to produce gelatin, loaded with minerals and amino acids that facilitate digestion and promote effective detoxification (Micleu, 2007).


 

Bone Cooking Times:

It is said that the wider the variety of bones, the greater diversity in nutrients.

•Beef, lamb, pork or game meat broth: 48 hours (bone, tendons and skin)

•Chicken duck, turkey or other poultry broth: 24 hours (Full carcass)

•Fish broth: 8 hours (fish bones, heads)

 

Tip: You can make bone broth in a slow-cooker. Cook on low for up to 24 hours, topping up with filtered water if they reduce too much. You can also make in a pressure cooker if cooking for 24hours plus is an issue, instead you can create a bone broth in a pressure cooker in about 8 hours.

 


Make Your Own Bone Broth

Ingredients

Makes: 4L of Broth

  • 1.5 kg bones and offcuts (for example - chicken necks, feet,carcass, etc/lamb shank/beef marrow bone)
  •   chicken feet for extra gelatin (optional)
  • 2 tablespoons acidic liquid (citrus or vinegar - I choose to use Apple Cider Vinegar)
  • 1 large brown onion, roughly diced
  • 2 carrots, roughly chopped
  • 3 celery stalks (with leaves still attached), roughly chopped
  • 2 leeks (white part only), rinsed well and roughly chopped
  • 1 whole garlic bulb, cut in half  (no need to peel)
  • 2 large handfuls parsley (I prefer the curly parsely but any is fine)
  • 1 tablespoon black peppercorns, lightly crushed


Method

1. Place the bones or offcuts in a stockpot or large saucepan; add 5 litres of water, the acid, and leave to stand for 30 minutes – 1 hour.
2. Bring to the boil, then turn down to a simmer
3. continuously skim the surface of the water to remove the skin and foam that forms.
4. simmer for 6 – 12 hours or longer depending on the type of bones you are using (see cooking times chart above). Half way through cooking time add vegetables
Note: The longer you cook the stock the more the flavour will develop and the better it will taste (it also extracts more of the nutrients!).
5. Once cooked, cover and set aside until it has cooled to lukewarm.
6. Strain the stock through a fine sieve or through a rough woven cloth into a large airtight container.
7. Store in your refrigerator until the fat rises to the top and congeals.
8. Skim off the layer of fat from the top and reserve to use for roasting.
9. The broth can be stored in the refrigerator up to a week or frozen for up to 3 months


To Serve:

350 ml hot broth
1 teaspoon fresh ground turmeric
1 pinch fresh ground cumin
2 teaspoons lemon juice (or to taste)
Cracked black pepper (to taste)

Pour the hot broth in a mug, then add the other ingredients and stir well... enjoy and know you are giving your body a health dose of goodness.

How to use Bone Broth.



Bone Broth can be used as a base for soups, stocks, gravies, or in place of any flavourful stock, it can also be made into aspic or served as a delicious “detox” drink, (or a delicious breakfast drink in place of coffee or tea) simply by heating a cup of the broth adding a squeeze of lemon juice, you can also add a little turmeric and black pepper for added earthy flavour and a whole range of extra nutritional benefits!Adding coconut oil and whisking gives the broth a creamy frothy texture – a Bone Broth Latte!

Squash, Sweet Potato and Swede Soup

Squash, Sweet Potato and Swede Soup


Ingredients


  • 1/2 large Butternut Squash (de-seeded and cut into quarters)
  • 2 large Sweet Potato (cut in halves)
  • 4 Swede (cut in halves)
  • 2 large Brown Onions (peeled)
  • 1 Whole Bulb Garlic (top chopped off to just reveal tip of garlic cloves)
  • 2 Tblsp Olive Oil
  • 1 tsp Nutmeg
  • Sea Salt
  • Crushed Black Pepper
  • Greek Yogurt
  • 1 Lt Homemade Chicken stock


Method


  1. Preheat oven to 180'C
  2. In a large baking dish, add onions, garlic, swede, sweet potato and squash.
  3. Pour over olive oil and shake dish to ensure everything is well covered in oil. Season with salt and pepper
  4. Place in oven and bake until all vegetables are just soft
  5. Remove garlic - squeeze out cooked cloves and put back in baking dish.
  6. In a large soup pot add homemade tip all ingredients from baking dish including any juices into pot. Season with salt, pepper and nutmeg. (optional - you may choose to add a little chilli or curry powder for a bit of a kick)
  7. Cook for a further 20-30 mins until all ingredients are falling apart
  8. Allow to cool somewhat before blitzing everything into a puree with a stick blender or similar.
  9. To Serve: Reheat and dollop with a dollop of greek yogurt swirled through.

Thai Coconut, Pumpkin, Sweet Potato and Swede Soup.

Thai Coconut, Pumpkin, Sweet Potato and Swede Soup.

Ingredients

  • ¼ Iron Bark Pumpkin (or ½ butternut pumpkin) peeled and diced
  • 2 Medium Sweet Potatoes peeled and diced
  • 2 large Swede peeled and diced
  • 1 onion peeled and diced
  • 5 cloves garlic crushed
  • 1 litre coconut water
  • 1 can (or equivalent) Coconut Cream
  • Sea Salt and Pepper to taste
  • Olive Oil
  • 1 tblsp Thai Seasoning

Method

  1. Add a splash of olive oil to large heavy based saucepan
  2. Into pan place potatoes, swede and pumpkin, fry off until pieces just begin to colour
  3. Add in remaining ingredients and cook until vegetables are soft.
  4. Blend and serve hot.

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