I apologise for my few and infrequent posts this week. When we got back from vacation, I came down with a cold. Not just any cold though. The type you can only get from the stale recycled air of airplanes where your lymph nodes swell to the size of golf balls, your head throbs, your body aches and all you want is a nice rock to crawl under until it's all over. So my blog (not to mention my children) suffered from more than a little neglect over this past week. Which brings me to my post for today. I happen to know of a wonderful miracle cure that has been accredited with nothing less then resurrecting the dead. What is this wonderful stuff? And why did I not have any on hand last week? Well this miracle cure is home made bone broth, and unfortunately I had finished off the last of ours just before we went on vacation.
Bone broth is one of the most nourishing foods available. It is full of minerals in a for that the body can easily utilize, including calcium, magnesium, phosphorus, silicon, sulphur and many trace minerals . It also contains all of the broken down material from the bones connective tissue and cartilage. Things like glucosamine and condroiton, which you'd pay an arm and a leg for as pills at the drug store. It also contains gelatin, which aids digestion and is high in protein.
I roast a lot of whole chickens at home, and I always make broth after picking all of the meat off the bird, so I almost always have home made bone broth on hand. I had turkey bones in the freezer from the turkey I roasted for Thanksgiving (only half the bones would fit in my crock pot at a time, so I threw the rest in the freezer for a second batch of broth) but bone broth is a 2-3 day process, and I just really didn't feel up to it last week. So here is my bone broth process. It's very easy, and is very worth the time.
I start with my crock pot. It can be done in a pot on the stove, but I like to cook mine for about 36 hrs, and I feel more comfortable leaving the crock pot on over night. Some people simmer all day on the stove, cover and turn the stove off at night, and then return to a simmer in the morning and simmer the rest of the day. Do what ever works for your situation. Into my crock pot goes 1 whole chicken carcass (or half a turkey carcass), veggie scraps, a splash of vinegar, a stick of kombu, a small handful of whole pepper corns, and one or two bay leaves. I put the lid on and set it to low, and let 'er go. I usually start the broth in the evening after I've roasted a chicken for dinner, let it cook all night, all day, all the next night, and then strain and bottle it the next morning.
I keep a Ziploc baggie in my freezer for veggie scraps. As I'm cooking during the week, I throw all onion skins, carrot peels, celery tops, and sometimes potato peelings into the bag in the freezer to wait for when I'm ready to make stock. This way I get all the vegetable goodness into the stock with out having to use up "new" vegetables, and much less goes to waste. The vinegar helps to draw the minerals out of the bones and into the broth. Kombu is a kind of kelp seaweed, and is high in minerals including iodine. When I switched from iodised commercial salt to sea salt, which does not contain added iodine, I worried a little bit about my family getting enough of this important mineral so I started including the kombu in my bone broth to give it an iodine boost. After some more research I am no longer concerned about our iodine intake, but there is so much good stuff in the kombu that I still use it. I'll do another post soon about iodised salt and our need for iodine. I do not salt my broth until I'm cooking with it. I find it easier to control the amount of salt this way. So here's my broth after it's been merrily simmering for about 18 hours:
Once it's been simmering for about 36 hours, I strain it into a pot on the stove, and then boil it down to reduce the volume by about half. I do this mostly for space reasons. I reconstitute it when I'm ready to cook. Then I put it into canning jars, and into the fridge. Occasionally I can it, but usually not. It gets used pretty fast in my house. One crock pot full of bones usually yields about three quarts of stock for me. Here's my stock after it's been in the fridge for a few hours:
I remove the layer of fat on top right before I'm ready to use a new jar. It makes a nice seal over the broth and keeps it fresh longer. I stir all the sediment back into the broth. I figure it's just the good stuff from the bones and connective tissue, and after a quick stir you can't even tell it's there. Notice how rich and brown this broth is. In comparison, the canned broth from the grocery store looks remarkably similar to pee. So don't waste those precious bones from roasted chickens. You can even use the bones from the rotisserie chickens you get at the grocery if you're not up to roasting your own. Grandma knew what she was talking about when she said chicken soup can cure anything that ails you.