Bone Broth

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Save money and reduce food waste while creating a nutrient dense ingredient that can be used in a wide variety of recipes and even on its own.

I’m not sure about you, but after our large family dinners the leftovers are usually divided up and sent home to each household. At this point you’d commonly hear “I’ll take some turkey!” or “are there any mashed potatoes left?”. This is when I ask “can I take the bones?”.

Bone broth is quite popular right now with claims including everything from weight loss, to reductions in joint pain, to improved skin appearance. The effects of bone broth haven’t been studied specifically, although many of the components have been shown to help with various ailments. Some of these components are collagen, glycine, glucosamine and chondroitin. It also contains an array of essential vitamins and minerals.

Glycine may have antioxidant and anti-inflammatory effects, as well as improve sleep. The gelatin content of the broth can help you to feel full longer, aiding in weight loss. The glucosamine and chondroitin may help to improve joint health and minerals can promote better bone health. These components are available as supplements, but why pay big money for a supplement when you can make tasty broth that’s basically free and consume it with almost any meal?

You can find prepared bone broth and bone broth powders at many health food stores but they often carry a hefty price tag and some unnecessary ingredients. You can make the same delicious, nutrient-dense product with what would otherwise be considered the waste from your meal. The two main components are vegetable scraps and bones.

The bones:
There are a few options when it comes to collecting the bones for your broth. Purchasing ‘soup bones’ from a butcher shop or grocery store is the easiest option. If you harvest your own meat, be sure to save the bones. They can be kept in the freezer until you are ready to use them. Another option is to roast a whole chicken or turkey and then use the bones, skin and connective tissues after you’ve removed the meat. No matter how you choose to source the bones, you are reducing food waste and promoting the use of the whole animal.

The veggies:
Vegetables like carrots, celery, onion, mushrooms and garlic are my go-to choices. These can be fresh or come from your freezer scrap bag.
A scrap bag has been a welcome addition to my freezer. Keeping a bag handy for the bits that would otherwise find their way to the compost or trash is a great way to reduce kitchen waste and add amazing flavor to your bone broth. So what can this bag include? Mine is stocked with bits and pieces from onions, garlic, carrots, mushrooms and celery. And by bits I mean the ends, skins, and peels as well as any whole veggies that have gone a little past their prime. Other vegetables can be included as well, I’d just steer clear of the brassica family and potatoes.

Herbs & Spices:
The selection of fresh or dried herbs and spices is entirely dependent on the flavor you prefer. Salt is an important addition and choosing a high quality salt can really boost the mineral content of your broth (I prefer Redmond Real Salt). My spice cabinet line-up usually includes whole peppercorns, bay leaves, oregano, rosemary, and thyme. If I am short on fresh garlic or onion I will add that in powder form as well. This is where you can get creative or keep it simple, there really isn’t a wrong way to do it.

When I make bone broth my electric pressure canner is really put to work! But I love that it’s all being done it one appliance instead of 3.

I start by roasting the bones. This gives an extra layer of flavor and helps to bring out some of the good stuff hiding deep in the bones. To accomplish this, simply spread out all of the bones (and skin or connective tissues) on a baking sheet. Place in the oven and roast for 30-40 minutes at 400F.

During this time you can prepare the rest of the ingredients. In the pot of your pressure cooker, add the vegetables, spices and water. This is where your scrap bag can come in, as well as fresh veggies. Fresh or dried herbs or spices can be added at this time too. A splash of acid in the form of lemon juice (or fresh lemon slices) or apple cider vinegar is added here as well.

Bonus tip: If you had stuffed your chicken or turkey with vegetables or herbs for extra flavor, leave them in for the roasting process and add them to the broth with the bones.

After the bones have been roasted, add them to the pot with the other ingredients. Pressure cook this pot for 40-60 minutes. This helps to release flavor and nutrients into the broth. The pressure cooking process can be done in a regular pressure cooker or electric pressure canner. If you don’t have either of those appliances, this step can be skipped.

Once the pressure cooking is complete, it is time to slow cook. This can be accomplished in a traditional slow cooker, a pot on the stove, or in the same electric pressure canner you’ve been using. As the broth simmers, the flavor becomes richer and more nutrients are extracted. I begin with 10 hours because this is the max time I can set my canner for. After one cycle, I do a taste test and usually put it on for another 10 hours or more. If you are using a slow cooker or pot on the stove, check it periodically and add to it as you need to. I find this is the time I end up adding additional salt. No matter which slow cooking method you choose, simmer for 10-24 hours.

Once the long process of simmering is complete and your house smells delicious, it is time to strain. For this step I like to line a strainer with a few layers of cheese cloth. The goal is to prevent any bits and pieces from making it in to the finished product so that you end up with a beautiful, clear broth.

There is an optional step here to skim the oily layer from the top. This can be done while the broth is warm or allowed to cool and harden for easier removal. This is completely personal preference. Removing this layer will reduce the fat content of the broth but can also remove some of the beneficial properties.

After straining comes the important step of preservation. You have a couple of options here, pressure canning or freezing, I opt for pressure canning. To accomplish this, you’ll go back to using your electric pressure canner. Be sure to wash out the pot well to remove any oils from the slow cooking process. Fill your jars with the strained broth, leaving a minimum 1 1/2” of headspace. Wipe the rims well with vinegar, then secure lids and rings. Following the pressure canner instructions, process the jars for 25 minutes for quarts or 20 minutes for pints. Once the jars have been processed, allow to cool completely, then remove the rings for storage.

So what will you do with all of this broth? The obvious answer is to use it in soups, and of course that is a great choice, but there is so much more. Drink the warm broth when you are feeling under the weather to help replenish nutrients and aid in healing. Cook your rice, quinoa, pasta or other grains in it instead of water to sneak some extra goodness into your meal. Use it when making sauces or marinades or in any other recipe that calls for broth. There are a plethora of ways to use this amazing ingredient and enjoy all of the benefits.

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