Traditional Foods 101: Bone Broth, Broth & Stocks Bone broths are given special emphasis among traditional foods circles. Preindustrial societies across the globe have always placed particular and special emphasis on the preparation of the whole animal – and that includes emphasis on using bones for making broth. African tribes placed emphasis on bone broths for babies and small children. In Asia, emphasis is placed on stocks and broths made from fish and fish bones. In Europe, stocks and broths have become the foundation of cooking and are used in not only making soups and stews, but also for preparing reductions, sauces and for braising vegetables and meats. What’s the difference between broth, stock and bone broth? In traditional foods circles you’ll hear a lot about broth, stock and bone broth – and they’re typically used interchangeably. Bone broth, broth and stock are built on the same basic foundation: water, meat or bones (or both), vegetables and seasonings. As it cooks, the liquid is typically skimmed (although this is not necessary since the scum that rises to the top of the stock pot – off-putting as it is – is a rich source of amino acids) and eventually the solids are removed by straining the stock with a fine-mesh sieve or reusable coffee filter. • Broth is typically made with meat and can contain a small amount of bones (think of the bones in a fresh whole chicken). Broth is typically simmered for a short period of time (45 minutes to 2 hours). It is very light in flavor, thin in texture and rich in protein. • Stock is typically made with bones and can contain a small amount of meat (think of the meat that adheres to a beef neck bone). Often the bones are roasted before simmering them as this simple technique greatly improves the flavor. Beef stocks, for example, can present a faint acrid flavor if the bones aren’t first roasted. Stock is typically simmered for a moderate amount of time (3 to 4 hours). Stock is rich in minerals and gelatin. • Bone Broth is typically made with bones and can contain a small amount of meat adhering to the bones. As with stock, bones are typically roasted first to improve the flavor of the bone broth. Bone broths are typically simmered for a very long period of time (often in excess of 24 hours). This long cooking time helps to remove as many minerals and nutrients as possible from the bones. At the end of cooking, so many minerals have leached from the bones and into the broth that the bones crumble when pressed lightly between your thumb and forefinger. Why bone broths are good for you Bone broths are extraordinarily rich in nutrients – particularly minerals and amino acids. Bone broths are a good source of amino acids – particularly arginine, glycine and proline. Glycine supports the bodies detoxification process and is used in the synthesis of hemoglobin, bile salts and other naturally-occurring chemicals within the body. Glycine also supports digestion and the secretion of gastric acids. Proline, especially when paired with vitamin C, supports good skin health. Bone broths are also rich in gelatin which improves collagen status, thus supporting skin health. Gelatin also support digestive health which is why it plays a critical role in the GAPS diet. And, lastly, if you’ve ever wondering why chicken soup is good for a cold, there’s science behind that, too. Chicken stock inhibits neutrophil migration; that is, it helps mitigate the side effects of colds, flus and upper respiratory infections. Pretty cool, huh? • The Benefits of Bone Broth • The Chicken Soup Cure • Bone Broths Support the Adrenals, Bones and Teeth • Nourished Kitchen Reader Q & A on Bone Broth • Can we be well-fed, but malnourished? Bone Broths are Also Inexpensive and Very Convenient Bone broths are easy to prepare at home, very inexpensive (the cost of bones is usually under $2/lb), and are very convenient and simple to make. • 10 Nutritional Powerhouses that Won’t Break the Bank • 11 Real Foods You can Stop Buying and Start Making Ready? start making bone broth today Ready to start making bone broth? Start with the recipes below, they all involve the long and slow cooking process that allows for the full release of nutrients – amino acids, gelatin and minerals – from the bones. • Roast Chicken Stock • Perpetual Soup: The Easiest Way to Make Bone Broth • Fresh Chicken Broth • Asian-style Chicken Foot Stock • Homemade Beef Stock • Homemade Bouillon How to use bone broth My husband and I aim to consume about one quart of bone broth per day, per person. While we start every morning with a mug of broth seasoned with salt, pepper and crushed garlic, we also use bone broth to braise meats and vegetables as well as in soups, sauces and stews. • Drink it plain with a little salt, ground pepper and crushed garlic. • Braised & Roast Meats: Easy Roast Chicken, Salisbury Steak for Grownups, Cider-braised Brisket with Tzimmes, Roast Lamb with Oregano and Lemon, Beef Pot Roast with Winter Vegetables • Soups & Stews: French Onion Soup, Potato Leek Soup with Dill, Gluten-free Chicken & Dumplings, Chipotle Chile, Black Bean & Chicken Soup, Spiced Lentil Soup with Roasted Tomatoes, Curried Lentil Soup with Coconut, Onion Bisque with Frizzled Leeks, Egg Drop Soup with Duck, Wild Mushroom Stew, Caldo Verde, Winter Minestrone Soup, Beef Burgundy, Kale and White Bean Soup, Asparagus Soup, Lovage Soup, Chicken and Wild Rice Soup, Lentil Stew. • Braising Vegetables: Braised Whole Baby Beets, Braised Turnips with Parsley How to Store Bone Broth Bone broth can be stored in the refrigerator for no more than a week. You can also freeze it in ice cube trays, and transfer the frozen cubes of broth to a resealable freezer bag where they will keep for 6 months. Alternatively, consider making Homemade Bouillon. Get started on bone broth with these resources Typically, all you need to prepare bone broth in your kitchen is a good stock pot or a 6-quart slow cooker and something for straining the broth. To prepare a very clear broth, I recommend straining with a very fine-mesh sieve or a reusable coffee filter (using both in conjunction yields the finest results). • Nourishing Traditions (the cookbook that started it all) • Heavy-bottomed Stock Pot • 6-qt Slow cooker • Fine-mesh Sieve or Reusable Coffee Filter (for straining broth) Perpetual Soup or Bone Broth the Easy Way • Yield: As much or as little broth as you want, my family consumes about 2 to 3 quarts of broth each day. • Prep: Perpetual min Perpetual soup: Bone broth can be made in a slow cooker using this simple technique. Ingredients • 1 whole chicken (or the frame of a roasted chicken) • 2 sweet bay leaves • 1 tbsp black peppercorns • any vegetable scraps you have on hand • filtered water Instructions 1. Place one whole chicken or the frame of a roasted chicken into your slow cooker with sweet bay, black peppercorns and any vegetable scraps you have on hand. Cover with filtered water and cook on low for one week. 2. After twenty-four hours, you may begin using the broth. As you need broth or stock, simply dip a ladle or measuring cup into the slow cooker to remove the amount of stock you need. Pour it through a fine-mesh sieve or, preferably, a reusable coffee filter which will help to clarify the broth. Replace the broth you remove from the slow cooker with an equivalent amount of filtered water. If you’re using a whole, fresh chicken, you may also remove chicken meat from the slow cooker as desired for stir-fries, in soups or in 3. At the end of the week, strain off any remaining broth and discard or compost the bones. The bones from your chicken should crumble when pressed between your thumb and forefinger. Their softness is an indication that much of the nourishment from the bones – minerals, amino acids – have leached from the bones and into the broth you’ve enjoyed all week long. Wash the insert of your slow cooker and start again.
Posted on: Sat, 13 Dec 2014 06:03:47 +0000
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