GOLDEN ELIXIR


In my kitchen, I have a simple and useful mantra: waste not, want not. I’m always looking for new, creative and nutritious ways to use up scraps whether it’s freezing leftover green smoothies into ice cubes or using overripe bananas to make sweet banana bread. My latest craze is bone broth. Yep, bone broth. And trust me, it’s not as scary as it sounds.

Bone broth is like a homemade stock, except that it's a rich and savoury broth without all of the sodium or flavour additives that you often find in store bought varieties. Like the kind you get at your local butcher for cheap as chips. This is one superfood trend that won’t break the bank. Perfect as a base for soups (like Pho), casseroles, stews or you can even use it in place of oil when cooking. Veggies stir-fried in this wonder broth taste insanely delicious.

So what’s the benefit of bone broth? Well, it’s rich in gelatin which is great for healing a lot of issues like gut sensitivity, joint pain and even poor sleep. It keeps your immune system fighting fit too which is especially important in the cooler months. You can add whatever yummy veggies and herbs you like for a comforting and highly nutritious meal that tastes great. Plus it’s good for skin, hair, nails and cellulite (woop woop!) so it’s a beauty food too!

Here’s my favourite bone broth recipe. I like to slow-cook it overnight, throw some in a thermos for an on-the-go health boost and then freeze the rest for later.

Beef Bone Broth

WHAT YOU’LL NEED:

  • 2-3 kgs of bones
  • 2 chicken feet (optional but this will provide you with extra gelatin)
  • 3 - 4 litres of cold water
  • 1/3 cup apple cider vinegar
  • 2-3 handfuls of any onions, leeks, carrots or celery. I tend to freeze the ends of my celery and carrots to use in broth-making. Cost & waste effective.
  • A few sprigs of fresh parsley, thyme, rosemary or any other herbs of your choosing. I like bay leaves.
  • A few cloves of garlic
  • 1 tbsp black peppercorns

 WHAT TO DO:

  1. Place the bones in a roasting pan and brown at 180C in the oven. When well browned, add to the pot along with the water, vegetables and vinegar.
  2. Add additional water, if necessary, to cover the bones but leave a couple of centimetres space at the top as the ingredients expand as it cooks.
  3. Bring to a boil. Reduce heat and add the herbs, garlic and crushed peppercorns.
  4. Simmer 24-72 hours. If you have a slow cooker (which is generally what I use) I’ll keep it on high the entire time. With both a slow cooker or stove top broth you may need to top up the water levels as you go along so keep a close eye on it.
  5. Strain into a large bowl. Let it cool and then remove the congealed layer of fat on top (I know it sounds gross but it’s not that bad I promise!) Some people throw this out but you can freeze and use in cooking as required. Try roasting Brussels sprouts in it – soooo delicious!
  6. Divide into containers and freeze/eat. It will generally keep about a week in the fridge but I tend to make in such big batches that I freeze it so I have it on hand to use as needed.

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