Recently bone broth or stock has become popular again. There are food trucks and small vendors that sell broth by the cup! It is a great alternative to a cup of coffee or tea. I believe nutritionally bone broth can be very soothing, nutritious, and a valuable tool for health.
Something to consider: buying range beef and pastured chickens increases the nutritional value of your meat and bones. If you buy local or from trusted sellers that you have done your due diligence to make sure that there are no hormones, GMO grain, and that the animals are treated humanely, you get a higher quality product. Personally, I prefer to eat less meat and pay more for what I do buy for my own health but the health of the animal and the environment.
Originally, I followed the recipe from Nurishing Traditions by Sally Fallon, for stock. I think it is an excellent guide to get started. However, for my family the following words best. I hope you will experiment and find what words best for your family.
I will share two approaches that I trade off preparing. The first, ROASTED CHICKEN, supplies dinner for two nights and also three quarts stock. The second, SOUP, supplies soup, extra meat for casseroles or enchiladas etc, and two types of stock. ( This recipe is adjusted from the GAPS diet)
Roasted Chicken & Stock Part 1
You will need:
*one chicken cut or whole save the innards
*2 tablespoons vinegar
*filtered water to cover
Turn the oven on to 425 degrees and put the pan you want to roast in ( I love my cast iron skillet) in the oven to warm to the oven temperature. Rinse your chicken and pat dry. Place your chicken breast down into the pan and sprinkle with: salt, pepper, paprika, garlic powder… Then place in the over. After 15 minutes turn the oven down to 375 degrees. Roast from 50 minutes to 90 minutes depending on the size of your bird. You want the internal temperature to reach 165 degrees. I take the chicken out and let rest/cool. When I can handle it without burning my fingers I take all the meat off the bird and use store for meals. I take all the bones and trimmings and put them into my crockpot ( you can use a traditional pot or pressure cooker). I add in the innards and what ever vegetable odds and ends I have.
I save carrot, onion, green onion, and celery ends and freeze them until I make stock. Onions skins help to add the brown appearance to the stock.
If I am using my crockpot, I cover everything with filtered water and 2 tablespoons of vinegar. Vinegar helps to draw our the minerals from the bones. I leave the stock to cook for a minimum of 24 hours and a of max 48 hours. I start with the temperature on high to get things bubbling and turn down to low for the remainder of the time. The same can be done in a regular pot on your stove top. If I am using my pressure cooker I bring to a boil, cover, turn down to medium low and cook for an hour and a half. The longer it simmers the more gelatin that releases from the bones. We all strive for a jello looking stock when put into the fridge but honestly I only get that occasionally. I strain my stock to get out all the bones and particles. I do not strain the fat. You of course can, the best way to do this is to refrigerate the stock and then take the fat off the top.
I use my stock to sip on, to cook rice in, to make soup, to make gravy or sauces, and much more!