Bacon and Cabbage Frittata paint

Making your own broth allows you to introduce an amazing array of nutrients to your diet. It also  adds incredible flavours to soups, sauces, stews or just as a simple broth brew.  

Bone broths are especially nourishing for the digestive and immune systems and a key ingredient in supporting gut health, bone health, anti-aging and anti-inflammatory factors.

This recipe calls for beef bones, but you can also make bone broth using whole organic chicken, lamb, pork or whole fish (including the head) or fish bones. Each will deliver a its own unique flavour and blend of nutrients. Cooking times will vary.

Makes approx: 2 lit

Ingredients

  • 1.5 – 2 kg beef bones (e.g. oxtail, marrow bones, knuckle bones, neck bones)
  • Drizzle of olive oil
  • 2-3 litre filtered water
  • 2 tablespoons cider vinegar
  • 3 celery sticks (150g)
  • 2 carrots, roughly chopped (250g)
  • 2 large onions (250g)
  • 1 small bunch thyme (10g)
  • 2 bay leaf1 teaspoon peppercorns
  • Gluten Free

  • Dairy Free
  • Diabetic Friendly

  • Low GI

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Method

  1. Heat oven to 170 C.  Massage beef bones with oil and place on large tray. Roast in oven 30-40 minutes, turning once. Transfer bones to a large oven-proof saucepan or stockpot with lid. Cover bones with filtered water and cider vinegar and leave to sit for 1 hour (the vinegar helps leach minerals from the bones).
  2. Add the vegetables, herbs and peppercorns and bring to boil. Skim off any scum that forms. Cover the pot with a lid and seal with cling film. Transfer to oven at 100 C and slow cook for 24-48 hours, checking once or twice during the process. 
  3. Remove from oven, let the broth cool then strain it and scrape all marrow out of bones and into the broth. Add a little Himalayan salt and enjoy the broth at any stage of the day. This will store up to 1 week in your fridge, or 6 months in a freezer.

Maggie's Tips

  • Use as a base for other soups, stews, casseroles and sauces. 
  • Oxtail, marrow bones, knuckle bones and neck bones are rich in collagen, giving your broth body, flavour and important amino acids.
  • Roasting the bones will add an extra depth of richness and flavour to the broth.