I recently read an article on Well+Good about a new trend in New York, bone broths. “Finally” I said to myself and decided to add my little grain of sand by sharing some information with you.
Broths are one on the most ancient and healing foods you will find. I am not talking about those you buy at the grocery store, but the ones you make at home. Broths are ridiculously easy to make and contain a wealth of nutrients. It is a traditional food that has been removed from our culture by the food industry’s fast everything standards. I am here to tell you that making this a staple food at your home will not only improve the flavor of your meals but your health.
Most of the food generally consumed is depleted of vitamins, minerals and nutrients. These foods are flavor and nutrient lacking, even worse they are depleting. They literally rob your body of essential nutrients! When your body is malnourished it can’t protect itself from viruses that are rampant during the cold season. If you have ever wondered why you or your kids always get sick during the winter, it’s not because of the cold weather but poor nutrition. Broths are a great way to nourish your body. This season I invite you to build up your reserves and make broths a part of your routine. Me and the kids have greatly benefited from sipping on them on a regular basis.
Broths can be a nutrient powerhouse! Bone broths are especially nourishing containing minerals in forms that can be easily absorbed by the body. Calcium, magnesium, phosphorus, glucosamine and gelatin are just a few of the precious nutrients you can find in a bone broth. The calcium found in bone broths easily surpasses the one found in milk! Bone broths gelatin content is excellent for aiding in digestion not to mention it is good for your joints. Vegetable broths can also be loaded with nutrients like potassium and trace minerals.
Lucas and I enjoy sitting down together for a cup of hot vegetable tea (as he calls it) and look at books.
Making broths is simple you just need a pot, water, vinegar and what ever ingredients you are using be bones or vegetables. For bone broths you will want to put the bones (preferably from organic meat, pork or chicken) in the pot, cover with water and add a couple of teaspoons of vinegar. The vinegar leaches the mineral from the bones. Let the bones sit on this water-vinegar solution for an hour before heating. Then bring to a boil, reduce heat and simmer for 6-8 hours. I usually let my bone broth simmer overnight in a slow cooker at low temperature. Vegetable broths can be ready faster.
I am going to share the recipe we have been using the most, for our daily “vegetable tea”. It is super easy, don’t be daunted by the list of ingredients, and delicious. I got this recipe from Rebecca Katz, The Inner Cook and it truly is a “magic broth”.
Magic Broth recipe
3 unpeeled carrots, cut into thirds
1 unpeeled medium yellow onions, cut into chunks
1 leek, both white and green parts, cut into thirds
1⁄2 bunch celery, including the heart, cut into thirds
3 unpeeled cloves garlic, halved
1/2 bunch fresh flat‐leaf parsley
2 medium red potatoes with skins on, quartered
1 Japanese or regular sweet potatoes with skins on, quartered 1 Garnet yam with skin on, quartered
1 8‐inch strip of kombu ( I have been using a whole Nori sheet)
1 bay leaf
6 black peppercorns
3 whole allspice or juniper berries
1/2 tablespoon sea salt
Rinse all the vegetables. Put all ingredients in a pot except the salt. Fill the pot with water, cover, and bring to a boil.
Remove the lid, decrease the heat to low, and simmer a minimum of 2‐3 hours, I simmer mine for 6. If water evaporates and vegetables start surfacing add more water. Once the broth is ready add salt. Strain and store. I use mason jars. That’s it even an inexperienced cook can handle this recipe.
So good luck and, pardon the pun, may the broth be with you!