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20 COROMANDEL LIFE 2016 LATE AUTUMN / WINTER
H ere is a very simple and
nutritional powerhouse
that goes beyond the tasty –
mineral rich bone broths that
take a minimum number of
ingredients and little hands-
on prep time.
“Bone broth has been
one of the secrets to my
health and vitality
for years.”
A nutritious way to
‘warm up’
this winter.
– LOUISE HAY
89 Years-old
‘Soup’er-food
BONE BROTH
Lee-Anne featured the recipe on the TV show,
Kiwi Living, and added it was important to
soak the bones in coldwater for an hour with
a few tablespoons of apple cider vinegar (or
other acid, like lemon juice) before heating “to
help extract more minerals”. Toss in a few bay
leaves and, if desired, the standard chopped
celery, carrots, onions and leeks.
When drinking broth as a nourishing beverage,
try adding crushed garlic, salt and pepper and
other items. A favourite for colds is to heat
broth with a bit (or a lot!) of freshly crushed
garlic, ginger slices and cayenne pepper,
topped with freshly squeezed lemon. Of course,
a recent trend is to add turmeric powder, with
black pepper to turbo-charge its healing effect.
Jenny McGruther, author of The Nourished
Kitchen (book and blog), aims for each adult
in her house to drink one quart of broth per
day. She creates this amount of broth – her
‘Perpetual Broth’ – by using a whole chicken
every week. Into the crock pot
it goes, covered with water
and veggie scraps. She keeps
adding scraps and more
water through the week, with
constant cooking. Breaking
apart the chicken, adding
more water as needed. At
the end of the week, discard
the contents and start over.
See this recipe and find links
to many other broths and stocks
G randmothers have been doing their part
in keeping the family healthy from time
immemorial. Many would have a big pot
of bones simmering on the back of the stove.
This stock formed the base for a healthy soup, a
stew, or served on its own as a nourishing drink.
Simple bone broth may sound bland, but it is
loaded with protein and minerals your body can
easily absorb, such as calcium, magnesium,
phosphorus, silicon, sulfur and trace minerals.
It also contains the broken-down material from
cartilage and tendons – chondroitin sulfates
and glucosamine – that are now sold as
expensive supplements for arthritis and joint
pain. Promoting healthy digestion, bone broth
also helps heal leaky gut. And the gelatin in it
strengthens your hair, skin and nails, too.
Of course, it was ‘grandma’s cure all’. And the
following cooking techniques may add even
more healthy nutrients. Some pet owners use
bone broth to help recovering pets ease back
into eating again after being ill.
START WITH THE BONES
Left-over bones from BBQ’d or grilled ribs,
or chicken bones from the Sunday roast, can
always be put to good use for stock or soup,
but you might even find bags of beef bones or
chicken frames at the supermarket or your local
butcher. Asians are more accustomed to using
fish bones for their broths and sauces.
The basic general concept is to remove big
chunks of meat from the bones (add back in
later...over-cooked meat in the broth can be
tough). For a richer tasting broth, and less
bitter, wash your bones then roast on a flat pan
for about one hour at 200 oC.
Expose as much of the bone surface as
possible, remove the bone marrow if you’re
able, and separate the bones from each other
to expose the cartilage.
It is recommended to cook in a slow cooker or
on low on the stovetop for 24 hours, replacing
water that evaporates. Skim off the foam if you
want; break bones as they soften to expose
more surface area. You can then use as you
would stock, or for clear broth, strain the liquid
through a coffee filter.
Here is an idea: to save cooking energy, freeze
bones until you have a nice heap and make a
lot of broth at once. Then pour the it into ice
cube trays, store frozen in plastic bags and use
as needed.
ANCIENT MEAL BECOMES
NEWEST HEALTH TREND!
Borne out of the paleo movement – a diet
“designed to get people eating natural whole
foods like cavemen” – bone broth has been
dubbed everything from ‘ancestral superfood’
to ‘liquid gold’ and even the ‘fountain of youth’.
Several celebs have come on board. American
self-help guru, Louise Hay (age 89!) for one.
Dubbed “the closest thing to a living saint” by
the Australian media, she shares, “The first
thing I do to start my day is drink 32 ounces of
water. Then I settle into bed with a hot-water
bottle on my tummy, as I sip my bone broth and
do my meditation and affirmations.”
Basketball superstar LeBron James (just named
unanimous NBA 2016 Finals MVP) has joined
the bone broth craze. And here in NZ, the
Warriors’ nutritionist Lee-Anne Wann praises
this broth as a “cuppa soup on steroids”.