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Why you should care about bone broth

Sarah Wilson

The thing with bone broth … is that it's not just a hipster food fad. Cynics might have slapped it with the 'just another passing trend' label, but there's really nothing faddy about this hearty, nutritious, whole food.

Let's take stock for a second. At face value, bone broth doesn't sound particularly appealing, does it? It's made with big, cheap bones and veggies simmered on the stove for a really long time (24 hours-plus). In other words? It's a stock. Yep, the very same stuff our great-grandparents have been making for years! (To be honest, I usually just bypass the whole stock/broth debate and call it all bone stock. That's semantics for you.)

I've become a huge fan of bone stock (or broth, or whatever you want to call it) over the past few years. Why? Because it's so good for you. When bones are cooked for that long – until they almost crumble to the touch – a stack of vitamins, minerals and other good stuff leaches right into the liquid, ready for the body to use.

Bone stock is super rich in immune-boosting calcium, magnesium and phosphorus, which the body can easily absorb in their soupy form. You've also got glucosamine and chondroitin, which can help to relieve arthritis and joint pain. And collagen, great for keeping your hair, skin and nails thick and strong and supporting connective tissue. Then let's not forget about gelatin, which we know to be a boon for gut health.

And so on, and so forth. In fact, a lot of nutritionists now tell their clients to make and drink bone broth on a regular basis, for all manner of ails. No supplements needed here!

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And that's the other thing about bone stock. You can easily make it at home. And for much cheaper than what you'll get served in a mason jar at the latest paleo cafe. I usually buy my bones at the farmers' market for around $2 a bag. Don't have access to a farmers' market? Ask your butcher to sell you some (they may even just give them to you!).

Bung the bones in a pot with whatever veg you've got lying around (you can make it on the stove or in a slow cooker). Set and forget! It's that simple. And know this: the longer you leave the bones to simmer, the more goodness will leach out. So why not give it a whole day, if you can?

Perhaps try this: whip up a big batch and freeze in larger portions for soups and stews. And a few smaller serves to drink straight up. I usually pop some in ice cube trays and use it to saute veggies (instead of using oil). Essentially you use it as you would regular old stock, but it's richer, thicker and more nutritious.

Bone broth recipe

Serves: 8

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Prep time: 15 minutes

Cooking time: 8 hours

Ingredients

1 roast chicken carcass, broken in pieces

1 onion, chopped

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A few cups of whatever vegetables you have on hand, chopped: celery (including the leaves), carrots, parsley, turnip, leeks etc

2 bay leaves

2-3 peppercorns

Water

To make in the slow cooker:

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1. Preheat oven to 200°C/400°F/Gas Mark 6 and roast chicken carcass in the oven for 15-20 minutes until the bones are browned.

2. Place roasted carcass into the slow cooker insert with the remaining ingredients. Cover completely with water. Place on low and slow cook for 8 hours.

3. Discard chicken carcass and strain the remaining liquid. Allow stock to cool before pouring into jars and refrigerating for 3-4 days, or freezing for up to 2 months.

To make on the stove:

1. Preheat oven to 200°C/400°F/Gas Mark 6 and roast chicken carcass in the oven for 15-20 minutes until the bones are browned.

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2. Put the carcass and remaining ingredients into a large pot and fill the pot with water, bring to the boil and then simmer for 6-8 hours (the longer it simmers the more goodness leaches from the bones), skimming the scum off the top occasionally.

3. Discard chicken carcass and strain the remaining liquid. Allow stock to cool before pouring into jars and refrigerating for 3-4 days, or freezing for up to 2 months.

Recipe courtesy of I Quit Sugar.

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