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Sunday, May 1

Bones (Killers)

For centuries, people have known that you use the whole animal when cooking – not just select parts.  Bones are traditionally used for stocks and broths, which are the foundation of cooking.

Bone broths are extraordinarily rich in protein, and can be a source of minerals as well.   They support detoxification, better digestion, and good skin health.  And, as we all know, chicken soup (especially made with real broth) helps to overcome colds and flu.

However, what we’re seeing on the store shelves today is nothing more than a chemical cocktail designed to look like traditional broth.  If you want the real thing, and its benefits,  you’ll have to put in the effort.  No worries….it’s not that much effort!


Bone Broth Recipes

Simple Stock
  • 6 c chicken bones
  • 2 chicken feet (or 1 pig’s foot)
  • 1 chopped onion
  • 2 tbsp vinegar
  • Cold water
Let all stand in container 30-60 minutes.  Then cook 24-72hours on low, making sure remains just covered by water.  Remove bones with slotted spoon.


Get-Well Soup
  • 1 whole chicken, with head and feet
  • 1 tbsp apple cider vinegar
  • 4 qt water
  • 1” grated ginger
  • 3 cloves smashed garlic
  • 1 sliced onion
  • 2 sliced carrots
  • 2 sliced celery sticks
  • 3 c. assorted veggies (leafy greens, potatoes, misc veggies)
  • Sea salt
Put everything in stock pot and bring to simmer.  Simmer 2 hours (after a boil, to cook chicken).  Remove chicken meat from bones (keep about 1 c there for soup ; use rest for other dishes).  Return bones to pot and make more stock.  Can add noodles, if desired.

Stock Eggs

  • 2 c. homemade stock
  • 1 tsp sea salt
  • 2 tbsp apple cider vinegar
  • 2 eggs
Bring stock to boil.  Add salt and 1 tbsp vinegar.  Reduce to simmer and crack eggs into mix.  Simmer 3 minutes, or until cooked.  Top with rest of vinegar and serve.

Bone Meal
Clean bones after making broth.  Roast at 400 for an hour, or until they become dry and brittle.  Let cool.  Place in a sack and pound to break into small pieces.  Use food processor to grind into meal.  Can be added into broth to provide calcium and nourishment.

Gingered Borscht
  • 1 tbsp butter
  • 1 tbsp olive oil
  • 1 diced onion
  • 3 diced beets
  • 2 diced carrots
  • 1 diced red pepper
  • 1 diced apple
  • 1” diced ginger
  • 1 tsp cumin seeds
  • 6 c bone broth
  • Salt
Heat butter, olive oil, and onion in large pan.  Add beets, carrots, pepper, apple, ginger, cumin, and 1 cup of broth when onion is soft.  Cover pot and allow veggies to sweat.  After 10 minutes, add other 5 cups of brother.  Bring to boil, then reduce heat.  Simmer 30 minutes.  Turn off heat.  Once cooler, blend veggies with immersion blender.  Salt to taste.

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Tips :

  • Try to add chicken or pig’s feet to the pot to thicken the gelatin.
  • Water should just cover the bones.  For chicken, 3-4 pounds of bones per 4 quarts of water.  For beef, seven pounds of bones for 4 quarts of water.
Resources for whole foods eating :



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