About this time of the holiday season it’s probably safe to say most of us don’t want to think about leftovers, but what about the bones? Yes, the bones from the turkey, chicken, and even a grass-fed beef bone from a roast or steak. These bones can make a delicious broth or base for other soups that can be one of the most healing things you can do for you body.
Growing up we affectionately referred to this as “grandma’s soup”. Every holiday my grandmother would arrive with her large glass jars filled with a delicious bone broth and tiny egg noodles, and we gobbled it up as if it were the main meal. What we didn’t know was that this cherished family tradition may have been one of the healthiest parts of the meal! It actually has healing benefits for countless health conditions. Here are just a few of the many benefits.
- Aids in healing the digestive tract (gut) and promotes proper digestion
- It can help relieve joint pain with its source of chondroitin sulphates and glucosamine from the cooked cartilage.
- The amino acids help fight inflammation.
- It contains calcium and magnesium promoting healthy bones.
- Beauty tip – The gelatin in the broth can help promote healthy hair and nails!
You may be thinking there is just no time in your life during the holiday season to make a pot of soup, but it actually takes very little time. It’s as easy as putting the bones in a pot of water along with roughly cut veggies, bringing to a boil, and simmering for hours. At the end, you get a rich, delicious flavor that can be eaten by itself, or as a base for other soups. Here’s how it’s done…
Bone Broth Recipe
Ingredients
3-4 qts filtered water
2-3 beef soup bones or beef shanks (or combo) – and/or-
2-3 lbs turkey/chicken bones (this is equal to a 12-13 lb turkey) (optional)
2 TBS apple cider vinegar (unpasteurized, organic)
2 celery stalks
1 large onion or 2 medium/ skins on if organic
3 large carrots (skins on if organic)
1 parsnip
2 cloves garlic
¼ cup sea vegetables (Arame has a very mild flavor or Kombu)
1 bunch (approximately 1-2 cup) parsley
1-2 cups Kale
½ tsp sea salt (or to taste)
Fresh ground pepper to taste
½ tsp Turmeric (optional)
Directions
- Preheat oven to 400 degree. Place beef bones on baking pan and cook until center marrow begins to bubble slightly, approximately 20 minutes. Then remove and place in large stock.
- Add whole chicken or turkey carcass (bones), if using, in pot and fill with 3-4 qts water (depending on amount of bones. A little less will yield a richer broth).
- Add vinegar to pot (this helps draw the minerals and nutrients from the bones).
- Wash and roughly cut vegetables, leaving the parsley for end of cooking, and add to the pot, simmering for approximately 16 – 24 hours (24 hours is best to obtain a rich, nutritious broth).
Tip: you can simmer in a Crockpot for added safety when not at home but make sure it is on “low” setting and does not cook on full boil). - Add spices and parsley an hour or so before finishing the soup, simmer for another 1-2 hours.
- Strain all items into a colander, putting broth into a pot.
- After it has cooled, put in the refrigerator and the fat will rise to the top once it is cooled. You can then skim off the fat with a large spoon and discard.
- Broth is ready to eat, add as a soup base for other soups, and it can also be stored in glass jars for us to 5 days (or frozen for later use).
Notes:
- The longer you simmer the bones, the more nutrients will be extracted. So you can remove the veggies after 5-6 hours, simmering the bones only for an additional 10-12 hours. Then add spices to your taste.
- Save your carcass’! When you make a chicken or turkey at home, put the carcass in a plastic bag and place in the freezer if you won’t have time to make a broth right away. You will have it available for your time schedule!
- The beef soup bones can be purchases in most supermarkets in the meat/beef section.
