Bone broth
Bone broth resipes

Bone broth: simple recipe to make at home

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The hot, steaming bone broth exudes an aroma of herbs, spices, umami, high-quality bones and pure love in the room. You take the hot cup of bone broth in your hand; feel how it slowly warms your fingers and drives the cold out of your limbs. You take a first sip. The flavors that you just noticed through your nose are now also spreading in your mouth: a pleasant taste spreads over your tongue – hearty, slightly salty, lots of umami and the diverse aroma of high-quality ingredients. Afterwards you feel how the warmth spreads in the belly and awakens the spirits again in you. You stay seated for a few more minutes, drink the bone broth in peace, and then start again with new strength.

What sounds like an advertising brochure here is very frequent feedback from our customers. Bone broth is the ultimate soul food. So many valuable things in one food – you will rarely find that! If you feel a little tingling in your stomach and want to experience these emotions, then read on.

Today we give you a look behind the scenes of bone broth production and reveal our tried and tested bone broth recipe for cooking at home.

Grandma knows, what a good bone broth can do

Let us reminisce at the beginning: When you were a child and lay sick in bed from time to time – what did Grandma use to spice you up? Exactly – a cup of hot, steaming, delicious broth. After a few cups of this delicious bone broth cure, you were healthy and ready for new adventures in no time.

Your grandmother still knows bone broth because it was a common food until about 50 years ago. With the increasing industrialization and automation of our food, the art of a good bone broth has unfortunately been lost. In Asia, in particular, broths are still on the daily menu and are particularly popular with them for breakfast. If you ask your grandmother when bone broth was particularly important in the past, she will tell you: for breakfast, before going to work or in the field and, of course, when you were sick. Because bone broth traditionally had a reputation for supporting the body and the immune system and e.g. to be able to actively counteract a cold.

Are the stock and broth the same?

Put simply, bone broth is created when animal bones are simmered in water for up to 18 hours. In the last few hours, some vegetables and herbs have been added to enrich the nutrient and taste profile.

However, since Maggi, Knorr and Co., most of us understand broth as a finished stock cube or an instant soup powder with plenty of salt, glutamate and artificial flavorings. However, this form of broth does not contain as many nutrients and, in our opinion, hardly tastes like a good bone broth .

The difference between a bone broth and a stock is that meat is often used as the basis for the stock, not just bones. The stock is usually only cooked for 1-3 hours – bone broth, however, 18 hours.

What ingredients does a good bone broth contain?

A good broth contains a wide range of nutrients. You will find among other things:

  • Collagens
  • amino acids
  • Glycosaminoglycans
  • Vitamins
  • Minerals
  • Omega 3 fatty acids


It belongs in every good bone broth

Why is the nose-to-tail principle important?

General health in Germany is, to say the least, miserable. More than 10 million Germans suffer from an autoimmune disease , there are currently 8 million diabetics , one in two suffers from high blood pressure , and everybody over 50 complains of limb and back pain. However, if you search for such numbers among primitive peoples or still originally living peoples, you will not find anything like this . Because most of the health problems in our 1st world stem from our modern, industrial, unnatural lifestyle.

This includes not only the consumption of food that nature has not intended for us (cereals, sugar and fast food), but also an ever smaller variety of foods. Primitive peoples, for example, consume around 200-300 different foods a day, both a wide variety of plants and a wide variety of animals [5]. And with the animals it is striking that the entire animal is always recycled – nothing is left.

The strongest in the tribe and the leader get the vital organs heart, liver, kidney and brain. The skin is either boiled and eaten or leather is made from it. The bones are boiled down to a broth and enriched with vegetables and herbs. There is hardly any animal waste left over! In our latitudes, however, most people eat minced meat, goulash or maybe a piece of fillet. However, these parts of the animal also have the fewest nutrients.

In this sense, bone broth is a good upgrade of your meal plan, which can also be very beneficial to your health. Bone broth is ethical, because the bones for a really good bone broth come from animals from appropriate husbandry. That means cows from pasture husbandry, fish from wild catch or poultry that was still standing on a meadow. Ultimately, it is not only more sustainable, but also more ethical to use everything from the slaughtered animal. It is simply disrespectful to the animal to only selectively remove muscle meat and throw the rest of the animal away unused. These “waste products” also have to be respected and are actually the healthiest parts of the animal.

Health, ethics, sustainability, taste – these are the four terms that best describe a good bone broth, and that is exactly what we take to heart in the bone broth production of Bone Brox!

Where do the bones of a good bone broth come from?

Local

Our bones come directly from the area. This not only has the advantage of shorter transport routes, but also ensures increased freshness of the products and less CO2 pollution for the environment. In large cities in particular, it is sometimes difficult to get local bones for your bone broth. The best thing to do is to speak directly to the specialist seller of the organic fresh food counter or the organic butcher you trust. Some online retailers also specialize in shipping local meat products, or some local butchers also ship online.

species-appropriate husbandry / grazing animals

Factory farming is terrible for the animals and is a great burden on the environment, because not only are massive amounts of fossil fuels thrown away, but also the feed (concentrate from corn and soy) comes mostly from France or the USA and means an additional burden on our climate.

Animals in a species-appropriate manner have enough space to move appropriately. They eat what nature brings them all year round. The only concentrate that is given to them is hay, i.e. dried grass and the smallest amount of grain meal from their own cultivation or, in rare cases, grains for the chickens.

The bones of animals from factory animals can contain residues of antibiotics and the meat contains twice as much omega-6 fatty acids and stress hormones as the meat of animals from pasture farming. According to the saying: you are what you eat – consumption of one or the other has a direct impact on your body. The antibiotic can unbalance your gut flora and affect your body cells.

For these reasons, you should only buy organic bones from species-appropriate husbandry, even better grazing animals. Here, too, a good butcher or organic supermarket can prove certificates in an emergency.

Which bones do I use best for the right bone broth?

Basically, all pieces of meat on the bone are also suitable for a proper broth. For example, the beef cross rib, the oxtail, but the classics are marrow bones and joint bones. These bones can come from different animals and do not necessarily have to originate from cattle. Poultry, fish or even game are also possible.

Beef bone broth

Marrow bones, articular bones or ox tails from pasture cattle are particularly suitable as a bone base. This is the classic among the bone broths and very common. You can find marrow bones in particular in every large butcher’s shop.

Chicken broth

If you occasionally cook a whole chicken in the oven and then eat it, there will be plenty of bones and skeletons from the animal. These bones (approx. 1 kg) are perfect as a basis for a delicious chicken bone broth. After boiling the bones, you can still throw them away, but at least then their delicious taste and valuable ingredients are preserved in a good broth.

Fish broth

The same applies to fish: if you often prepare and fillet a whole fish, the bones, head and some offal of the fish are also left over. Use this fish skeleton or herringbone as the basis for a delicious fish soup. You can then enrich it with algae and onions so that the broth contains a more thorough aroma. Important: The gills can give off a bitter taste and should be removed beforehand. The eyes are also often not cooked because they cloud the broth when the heat is too high.

Vegan variant: Vital mushroom broth

A bone broth does not always have to contain animal products. If you are a vegetarian or vegan, you can also prepare a vegetable broth and medicinal mushrooms. Our most popular medicinal mushrooms for this are Shiitake, Maitake, Pom Pom Blanc, Mu Err, Silberohr, Steinpilz, and of course all mushrooms that you can also find in the German forests. We are particularly proud of the Kraft broth recipe with medicinal mushrooms and the taste of this broth is something else if you long for a change.

Make your own broth at home: our recipe

This is our basic recipe for an excellent bone broth. Cooking time is approx. 18 hours, resulting in 2.5 liters of the finest bone broth.

INGREDIENTS:

  • 2 kg of mixed bones, optionally with meat
  • 3 liters of cold, filtered and vitalized water (for slow cookers) or 7 liters of cold, filtered and vitalized water (for classic pots with lids)
  • 300g onions, peeled and diced
  • 100g shallots, peeled and diced
  • 200g carrots, washed and sliced
  • 3 tbsp apple cider vinegar (1 tbsp per liter)
  • Spices (6 cloves, 3 allspice seeds, 9 peppercorns, 3 bay leaves)
  • fresh herbs (thyme, parsley, etc.), washed and roughly chopped

Optional: ½ radish, 1 bunch of soup greens, 6 cloves of garlic

PREPARATION:

  • Roast the bones in the oven for 20 minutes at 250 ° C until they are nice brown and strong roasted aromas have developed.
  • Heat the bones slowly with cold water and the vinegar at a low setting to below the boiling point – the bone broth must never boil! This traditional technique removes nutrients from the bones through the acidity of apple cider vinegar. You can get even more nutrients by adding a few ice cubes to the water at the beginning.
  • Simmer the bones at low speed (level 1) for at least 18 hours. Here, the water is reduced by 4-5 liters, leaving about 2.5 liters of broth. As an alternative, you can use the so-called slow cooker. This is adjustable in time and temperature and saves energy – here too, you end up with 2.5 liters of broth. If you are really in a hurry, grab the pressure cooker and have your broth after 40 minutes. However, we recommend: the longer the better!
  • The vegetables (shallots, carrots or, in a variation, celery, leek, fennel, tomatoes, apple, pear, radish) are added to the pot 2 hours before the end of the cooking time. If you add the vegetables much earlier, a bitter taste can arise.
  • The herbs, like a good herbal tea, are only added to the pot 5 minutes before the end.
  • Pour the finished broth through a sieve and then through a pass cloth (fine tea towel). A clear broth remains.
  • Now salt the bone broth to your liking with rock salt. Under no circumstances salt beforehand, because otherwise the principles of osmosis do not boil the nutrients from the bones into the water.
  • You can either enjoy the broth immediately, wake it in glasses or freeze it in portions or in an ice cube.
  • The bone broth lasts about 4-5 days in the refrigerator, 3 months in the freezer and 2 years when properly woken up. More information on shelf life and storage.

And that was about it. Not that complicated, is it? Most of the ingredients for a good bone broth are already available in almost every household. You can buy the bones either fresh or in stock. Bones also hold wonderfully in the freezer, so that they are ready for the next big bone broth boil.

You enjoy your bone broth in so many different ways

A bone broth can be enjoyed in many different ways. As long as you don’t heat the broth ultra-high or cook for hours, the nutrients are retained with every type of consumption and there is no better or worse way

Morning: Many of our customers and we like to enjoy a broth instead of coffee in the morning. You don’t need caffeine to get going early. Bone broth contains many nutrients that awaken your tired limbs and that nourish and fill you up. Bonus: There is no caffeine low at lunchtime.

Try our Bulletproof Brox for the perfect start to the day: Put a tablespoon of butter, a tablespoon of coconut oil and a piece of ginger on a glass of bone broth. Put the whole thing in the blender and whisk it up to a nice creamy broth before you drink it.

Bone Broth To-Go: Fill a little of your beloved Bone Broth into a thermos and simply enjoy them on the go. Bone broth in between is a high quality, healthy and delicious snack and satisfies all cravings.

In soups, sauces or stews: Since broth means bundled flavor, you can add it anywhere you would normally use funds, soup powder or instant broth. Bone broth is a wonderful base for soups and stews and you will quickly notice how much the good taste differs from artificial powders.

Here are some of our favorite recipe ideas for brox broth as a soup base.

Umami: Put two tablespoons of tomato paste on a glass of bone broth and stir well. Tomato paste contains natural glutamate and thus refines the aroma of the broth.

Spicy: Put a tablespoon of coconut oil, a pinch of chilli, a pinch of pepper and a piece of ginger on a glass of bone broth. Mix the whole thing and enjoy a hot, Asian-style broth!

Is there a recommended daily dose for bone broth?

In this article, we have written down our experiences from our study / application observation on the topic of leaky gut syndrome. The recommended daily dose there was 250 ml / day.

Conclusion – child’s play to make a delicious bone broth

In diesem Article haben wir unsere Erfahrungen unserer Studie / Anwendungsbeobachtung zum Thema Leaky-Gut-Syndrom aufgeschrieben. Die dortige empfohlene 250 ml / lag lag tagesdosis.

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