Bone broth is a traditional food that is loaded with nutrients and is said to boost the immune system, help digestion and aid in gut health. Traditionally, people utilized the whole animal including organ meats and bones. The bones and connective tissue are rich in collagen, gelatin, glycine, and minerals and therefore bone broth can help support healthy joints, skin, hair and nails. Simmering bones in water (with vinegar added) will pull the minerals from the bones and leave you with a delicious broth rich in magnesium, iron, zinc, calcium and potassium. In Real Food for Pregnancy, Lily Nichols says to “Think of it as an electrolyte beverage- like savory Gatorade.” (pg.36). Not only that, bone broth helps one utilize available protein.
Ruckle Heritage Farm bone broth uses the highest quality lamb bones and is slow-cooked for 24 hours with water, organic apple cider vinegar, kombu seaweed (high in iodine) and sea salt. Skip to the end of this article for the recipe if you’d like to make your own.
How to Use:
– Warm up a mug for a nutritious breakfast. Have you ever found that a full breakfast leaves you feeling ravenously hungry the rest of the day? Try bone broth instead! While not technically approved for intermittent fasting because it does contain calories, its high fat and protein content satisfies while not reving up one’s appetite the way a full breakfast can.
– Use as a base for soups- it makes an excellent ramen with gluten free rice noodles!
– Use in place of water when cooking grains or vegetables for a nutrient boost.
– Makes a great gluten free gravy when combined with organic corn starch or arrowroot powder.
– Freeze into cubes using an ice cube tray to conveniently reheat leftovers in a pan and avoid the microwave.
– The top layer of fat can be combined when heated or removed and set aside to use as a cooking fat.
Recipe:
We use a gallon crockpot but you can adjust the recipe accordingly to the size of your vessel. You can also simmer a pot on the stove if you feel comfortable leaving the burner on super low.
2 lbs lamb bones
2-4 tbsp apple cider vinegar or white vinegar
1/2 tsp salt or more to taste
1-2 strips kombu seaweed, optional
Place the bones in the crockpot. We don’t even measure the vinegar, just add a generous pour. Add salt and the kombu, if you wish. Top with water, leaving about a centimeter of space from the top. Place the lid on an set on low for 24 hours. After it is done, place a metal colander over a large stockpot and pour the bones into the pot, being careful not to splash yourself with the hot liquid. Allow to cool slightly before placing into jars. Once not piping hot, place into the fridge to continue to cool. Once cold, a layer of fat will have separated to the top. You can either incorporate that into your recipes, compost for a less greasy broth or place this fat layer in a small pot and render it down by bringing to simmer for about 45 minutes. Then strain the fat through a mesh sieve to remove particles and you’re left with a wonderful cooking fat that is stable at higher heat, unlike vegetable oils. We like to use it along with butter for a quiche crust.
