by Selva Wohlgemuth, Registered Dietitian and Nutritionist
Selva's recipe for bone broth is rich in collagen and provides an easy-to-absorb protein source.
Makes ~4 quarts
2 pounds grass-fed beef/lamb bones (or pastured chicken carcass)*
1 bay leaf
1 large yellow onion, cut in half (skin on)
1 whole clove
2 carrots, cut into quarters
1/2 small celeriac root, cut in half
1/3 bunch parsley
2 cloves garlic, peeled
5 whole peppercorns
1 tablespoon apple cider vinegar
*Find grass-fed beef marrow bones, labeled as Soup or Doggie Bones, or 2.5-pound bags of chicken bones from local vendor Osprey Hill Farm in the meat freezer. We also sell chicken necks, wings, drumsticks, and whole chickens (just roast and strip the meat off the carcass).
- Preheat oven to 400 F. Place bones on a baking sheet and roast for 45 minutes to 1 hour, turning every 20 to 30 minutes until browned.
- Add roasted beef bones and juices to the slow cooker. Pierce bay leaf to onion half with clove. Add all veggies, remaining spices, and vinegar to bones. Fill with enough cold fresh water to cover bones. Program slow cooker to cook on low for 8 to 10 hours. Fill with more water to cover bones and continue to cook on low for longer than 10 hours if a stronger more medicinal bone broth is desired (at least 24 hours is recommended).
- When broth is ready, remove large veggie chunks and bones. Pour remaining liquid into large glass jars and cool to keep it from souring. Once cooled, you may remove as much of the fat layer as desired. The remaining broth can be thinned with water if necessary. This broth keeps for 1 week in the refrigerator or you can freeze in ice cube trays for later use. Season with sea salt and fresh herbs (minced rosemary, thyme, and oregano) if used as a hot beverage.
Note: Alternatively, after cooking for 24 hours and then removing the veggies, you can continue to keep broth and bones in the slow cooker, replenishing with enough fresh water to keep bones covered. Reheat in slow cooker on low heat for 4 to 5 hours each time fresh water is added. Allow to cool and refrigerate unused portion. Process may be repeated for about 7 days, then discard.
More info about Bone Broth
Learn more about the health benefits of bone broth in Selva's Ask the Nutritionist column.