- Approx. 1.8k animal bones*
- 2 onions quartered, (skin left on)
- 1 carrot, skin on and cut into 6-8cm pieces
- 1 leek, ends trimmed and cut into 6-8cm pieces
- 1 garlic bulb, halved horizontally
- 2 tbsp olive oil
- 4 sticks celery, cut into 6-8cm pieces
- 1 lemon, cut into thirds or quarters
- 1 2cm piece ginger, washed
- Herbs: thyme, rosemary, bay leaves (x2)
- 2 tbsp whole black peppercorns
- 2 tbsp apple cider vinegar
- 6L pressure cooker or 6L stock pot with a lid
* Ask a butcher for ‘soup’ bones; any animal bones can be used (beef, lamb, chicken, turkey, even fish), preferably with some marrow and/or connective tissue, such as knuckle, neck, oxtail, ribs or feet. Ensure the butcher cuts into manageable pieces that will fit into your pot or pressure cooker.
- Preheat the oven to 180ᵒC.
- Wash all vegetables and place chopped onion, carrot, leek, and garlic on a roasting tray with the bones. Toss in herbs (minus the bay leaves) and olive oil and roast in the oven.
- Toss after 20 minutes, then return to the oven for another 20 minutes.
- Place roasted vegetables and bones in a stock pot or pressure cooker, and cover with water. Add celery, lemon, ginger, bay leaves, peppercorns, and apple cider vinegar.
- In stockpot on the stove: Bring to a boil, turn to low heat, then let simmer covered with a well-fitted lid for 12-24hr. The longer it cooks, the richer the broth will be.
- In a pressure cooker: Place and seal lid, set to pressure cook on high for 4-5hours. Let the pressure release slowly before opening.
- Let cool before straining and discarding solids. Refrigerate.
- After refrigeration, skim the fat layer from the top of the broth.
- Heat individual serves and consume 1 cup daily; or use as stock for soups, sauces, or to cook rice.
- The broth will keep in the fridge for five days or freezer for up to three months.
Bone broth has a rich history, beginning over 2500 years ago in Chinese Medicine, and was traditionally used to support kidney, bone, and digestive health. Today, the modern world has tapped into this ancient knowledge with modern-day science showing the important nutritional benefits. Animal bones and marrow contain essential nutrients for human bone growth and support, such as calcium, magnesium, phosphorus, and other trace minerals. Bone broth contains collagen which converts to gelatine when cooked. Gelatine has been shown to improve gut function by increasing the water content in the intestines and contains the amino acid glutamine, which activity repairs the gut lining. Strengthening the barrier between the gut and bloodstream reduces unwanted particles activating the immune system, causing inflammation. With this knowledge, emerging studies are showing that bone broth may improve symptoms of leaky gut, and irritable bowel syndrome (IBS).