A good bone broth is very healing to the gut, very easy to digest, and satisfying. It’s also pretty easy to make. Once you have some on-hand you don’t have to just drink it by the cup (though it is very good, especially on a cold day), it also makes excellent soups, stews, and chili! This recipe is both Paleo and FODMAP safe; try to use bones from grass fed animals if possible (but if you can’t find them don’t ever let that stop you from making it).
|3-5 Lbs||Cow or bison bones, knuckles, marrow bones, soup bones.|
|4-6 quarts||water (filtered is best)|
|3||Carrots, coarsely chopped|
|2 Tbsp||Vinegar (I use Braggs, but any vinegar will do). Can be left out if sensitive, this is used to help leach more minerals from the bone. Probably not needed if using a longer cook time.|
|1 or 2||Beef feet – this is the cows foot. If you are squeamish and don’t use them you’ll be missing out on a lot of good nutrition and gut healing properties.|
|¼ – 2 lbs||Meat scraps / bits|
|1 lb||Beef liver, this adds a lot of nutrition to the broth without giving it much of a liver flavor.|
|½ tsp||Peppercorns (use 1/4 tsp or less if you have leaky gut. Only used for flavor here)|
|1 tsp||Rosemary leaves|
|1 tsp||Thyme leaves or two good sprigs|
|2-5 tsp||Good pink or gray sea salt to taste (you can always add more when consuming. Only used for flavor here)|
I generally use all of above in my stock
Optional: Roast the bones on a cookie sheet drizzled with olive oil for 30-45 minutes (until browned) in a 350ºF oven. This gives the finished produce a meatier / richer taste.
15 lb Pressure Cooker
- Put all in ingredients in to a 6-8 liter (quart) pressure cooker, cover with water up to the fill mark.
- Turn stove to high until your pressure cooker is up to pressure
- Turn down to simmer, keep the flame / temperature as low as possible and still maintain pressure
- Cook for 2-5 hours (I usually do 4 hours for beef bones, 2 hours for poultry)
- Put all in ingredients in to a 6-8 liter (quart) slow cooker, cover with water up to the fill mark.
- Cook on low for 8-12 hours
Stove top stock pot
- Put all in ingredients in to a 6-8 liter (quart) stock pot, cover with water up to the fill mark.
- Turn stove to high until it starts to lightly boil
- Turn down to simmer
- Cook on low for 12-24 hours
- Pour the broth through a fine mesh strainer into large pot (such as a stock pot), and discard the solids. I generally use a colander first to remove the big chunks, then pour it back through a fine wire mesh strainer to remove spices and small bits. Some people also filter through muslin or cheesecloth, I do not.
- Salt to taste
- Pour in to 2 quart jars while still warm (do not leave unrefrigerated for more than 2-3 hours). If you want to freeze it only fill the jars ¾ full.
- When the stock cools you’ll develop a fat layer at the top, this can be removed and discarded right before using. If using grass-fed bones and meat you may want to keep this fat (either in the broth, or to use for cooking), the fat is where quite a bit of the non-mineral nutrition is located.
Histamine Intolerance Note: Because broth is slow cooked it can be high in histamine. You can greatly reduce the amount of Histamine by making it in a pressure cooker, only cooking for one hour and leaving out the vinegar. This won’t leach as much of the minerals but it will still be very healthy.