• Dr. Wilde

BENEFITS OF BROTH

Making a basic broth should be an essential in every kitchen.   It is a simple solution for holiday leftovers and even better for holiday hangovers, though it can be consumed any time you need remedial boost.  If you are sick, suffering from chronic fatigue or happen to find yourself on a detox kick, broth is a cost effective solution to help soothe and improve your health.  Below, you will find two savory recipes - one for a traditional bone stock preparation and another for vegan 'bare' broth - both touted for their immune-boosting, gut healing, mineral-rich flavors suitable for a five star culinary experience.



Bone broth is highly regarded for its' mineral content, including concentrated amounts of calcium, phosphorus and magnesium to strengthen bones and teeth.  The added benefit of plentiful collagen helps hair, skin and nail growth, lubricates joints, and supports smooth connective tissue - rumored to improve the appearance of cellulite. Naturally anti-inflammatory, bone broth is excellent for arthritic conditions and digestive ailments.  Its amino acid profile aids brain health, neurological conduction, calms allergies, and feeds overall immunity.  Bone broth can be made from beef, bison, lamb, fish or poultry bones.  Often, veggies and spices are added for zest. 



Bone Broth Recipe


Organic, Free Range or Wild-Caught Ingredients:

  • 2 pounds of marrow-filled bones from a healthy source (can be leftover from a roast or requested from a local farmer or butcher)

  • 2 tablespoons of apple cider vinegar

  • 2 - 3 large carrots

  • 2 - 3 stalks of celery

  • 1 onion 

  • filtered or distilled water

Optional additions:  

  • a handful of parsley or cilantro

  • 1 - 2 cloves of garlic

  • freshly ground peppercorns

  • pinch of sea salt

  • a few tablespoons of turmeric and ginger

  • other herbs and spices to taste


Directions:

  1. If you are using raw bones, roast them in the oven at 350 degrees for 30 minutes

  2. Place roasted bones into a large stock pot, submerging bones completely with an added inch of filtered water

  3. Add apple cider vinegar and let soak for an additional 30 minutes.  This begins to break down cartilaginous materials, adding essential minerals into the stock

  4. While soaking, rough chop veggies and hardy herbs, excluding garlic and leafy greens.  Add to the pot before heating

  5. Bring water and all contents to a full boil.  Reduce to a simmer and cover.

  6. Note:  For beef or bison stock, simmer for 48 hours.  For poultry, simmer for 24 hours.  Fish bones can be reduced for 8 hours.  It is generally safe to keep the stovetop on at a low temperature without direct supervision 

  7. Impurities will initially float to the surface during the first few hours.  It will appear foamy or frothy and should be removed with a ladle or large spoon

  8. In the last 30 minutes, garlic or parsley may be added

  9. Allow stock to cool.  Remove bits of bone and vegetable with a fine mesh strainer



Vegan friends, don't panic!  There IS an equivalent to bone broth that requires NO animal products whatsoever.  You still get all the benefits of bone broth, but from wholesome organic plant sources.  Bare broth is highly mineralized, detoxifying, packed with phytonutrients and widely appeals to a sophisticated palate.  Collagen-producing foods include seaweed, celery, beets, spinach and olive oil.  Feel free to play with your ingredient selection!  The result is an alkaline broth that balances wayward side effects of too much sugar, alcohol or coffee.  Taking little over an hour to prepare, this broth is a quick medicinal fix for friends and family alike.



Vegan 'Bare' Broth Recipe


Organic Ingredients:

  • 1 ounce or 30g wakame seaweed (can be found at a local health food store or Asian market)

  • 1/2 cup dried shiitake mushrooms

  • 3 - 4 cups mixed chopped veggies (leftover carrot peelings, cabbage scraps, fresh mushrooms, celery or leeks)

  • 1 cup of leafy greens, such as spinach or kale

  • 1 red onion, quartered

  • 1 - 2 cloves of crushed garlic

  • 1 thumb of fresh ginger, grated

  • 1 knob of fresh turmeric, grated

  • 1 chili pepper, rough chopped with seeds

  • 1 - 2 tablespoons of coconut oil or olive oil

  • filtered or distilled water

Optional additions:

  • 1/2 cup of nutritional yeast (extra vitamin B12!)

  • tablespoon of apple cider vinegar or coconut aminos

  • handful of finely chopped cilantro stems

  • freshly ground peppercorns or coriander

  • pinch of sea salt


Directions:

  1. Combine all sliced, diced and smashed ingredients into a large stock pot

  2. Submerge veggies completely with an added inch of filtered water 

  3. Bring to a rolling boil, immediately reducing to a simmer and cover for one hour

  4. Broth is ready to serve immediately with fresh herbs, such as cilantro leaves, or a squeeze of lime



Storage and Use


Your homemade broth can be used as a base to any soup, stew, sauce, gravy or reduction

One cup of broth per day can be used as a preventative during cold, flu or allergy season

If you or a family member has an acute illness, consume 2 - 4 cups of broth daily to shorten the severity or duration of the sickness


Bone broth can be poured into a mason jar and kept refrigerated for up to 45 days.  Vegan broth can be refrigerated and stored for 3 - 5 days.  (Be sure to note and tape the date of expiration onto your jar!)


Reduce your stock by simmering the strained broth down to half its original volume.  Your stock can then be frozen into an ice cube tray for daily use.  


Use in place of bouillon cubes when sautéing, simmering or steaming a dish to enhance taste.  You may also place one to two ice cubes into a mug, adding hot water to reconstitute the broth as needed

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