June 12, 2020

Home Made Bone Broth

by pyrad
Categories: Non-Running, Recipes
Tags: , ,
Comments: 1 Comment

My naturopath got me into bone broth last winter. It’s a drink or soup that contains the results of boiling bones and veggies.

It contains collagen, which seems to be in a lot of highly marketed supplements and skin-care products. It can help reduce joint pain, help fight infections and inflammation, help with digestion, and help with sleep [source]. And, I think it tastes pretty good; like all the best parts of chicken soup.

Image Source: amymyersmd.com

There are bone broths you can buy in cartons and bottles. I’ve found them to be hit and miss, and a lot of them are filled with added salt and preservatives. The most cost-effective source of bone broth we have found is a Korean superstore, P.A.T. Supermarket on Dundas Street in Mississauga.

I often use it as a base for chilly or stews. But you can also just drink it straight to accompany a meal, or as a filling snack.

I had bought some chicken thighs last week and I didn’t buy the ones that had already been de-boned. Rather than cook them with “bone in”, I decided to butcher them myself to remove the bones. To be fair, I butchered them rather amateurly and left a lot of meat on the bones. I was about to throw the bones in the compost, then thought I’d try cooking my own bone broth! And I’d like to share the experience with all of you!

I based my recipe on this one from Platings + Pairings, but the Amy Myers cookbook has a similar, really good recipe too. I used the ubiquitous Insta Pot but I imagine any pressure cooker will work.

Ingredients

  • 1 pound chicken bones
  • 2 carrots (chopped roughly)
  • 2 celery stocks (chopped roughly)
  • 1 shallot onion(chopped finely)
  • 2 tablespoons minced garlic
  • 1 teaspoon black pepper
  • 1 teaspoon sea salt
  • 1 teaspoon red wine vinegar (the recipe called for apply cider vinegar, which I didn’t have)
  • 10 cups of water
The raw ingredients. Not pictured, garlic, salt, and red wine vinegar

After giving a wash to your carrots and celery, chop them and add them with everything else into the pot.

Ingredients assembled! Just need to add water.

After adding the water, put it in your pressure cooker on “manual” for 2 hours at high pressure. My version of the Insta Pot doesn’t have a “manual” button, so I pushed “pressure cook”.

Set to 2:00 in the pressure cooker

After that time expires, let the pressure release “naturally.” The recipe says it takes 15-30 minutes. I was busy doing something else so 60 minutes had elapsed by the time I came back to it and the pressure had released.

Then, strain the broth through a colander (strainer).

The “solid” ingredients are separated during straining.

That left me with a bowl of fresh bone broth. Note the suspended fat in the still-warm broth. The fat had to come from somewhere, and it wasn’t the veggies! Fat got a really bad rap with the “low fat” and “fat free” craze, but getting “good fats” is really important. I’d like to think that this is a source of good fats.

Fresh, strained bone broth

Then I transferred the broth to smaller containers. I think I got about 2.5 litres out of this batch.

Bone broth sectioned off into containers. Ironically, these were containers for bone broth we had previously bought at P.A.T.

I drank the one on the left shortly after cooking. It was yummy. In retrospect, the flavour is a little thin. It could have used a bit more bones, or maybe more pepper. My wife says she likes this better than the beef bone broth we get from P.A.T.

Yummy, fresh bone broth

I left them in the fridge, and some of the fats accumulate on the top. That’s not good to eat, and worth scraping out with a spoon. The cooled bone broth is actually almost gelatinous, but can be “liquefied” again by warming it up on a small pot on the stove.

In the end, it’s a lot of time and a bit of mess to make your own bone broth, but most of it is waiting, so it’s not so bad. Will I do it again? If I have leftover bones, indeed!


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