Bone broth contains easily digestible micronutrients and minerals to help tissues to repair properly.
Bone broth is also useful when recovering from any chronic debilitating illness as well as a supportive therapy while undergoing cancer treatments such as chemotherapy or radiation. It is important to use the bones of organically raised chickens and grass fed beef and pork to avoid introducing harmful chemicals into the body.
Winter Bone and Vegetable Soup
1-2 pounds of bones (lamb, chicken, or beef), chopped into large pieces
2 tomatoes, peeled, seeded, and halved
2 small potatoes, peeled and quartered
1 onion, peeled and quartered
3 garlic cloves, peeled
2 sticks celery, peeled and cut in half
2 carrots, peeled and cut in half
5 whole sprigs of parsley
1 tsp. black peppercorns
1-2 tablespoons balsamic vinegar
salt to taste
Preheat oven to 400° F
Rinse bones and place in a foil-lined tray.
Roast bones, uncovered, until brown on all sides, turning every 20 minutes.
(Approximately 1-2 hours, depending on amount of bones.)
Add bones to stockpot with 1 1/2 quarts of cold water, or enough to cover the bones.
Slowly bring to a boil, then turn down and simmer gently
Add peppercorns, garlic, onions, and 2-3 teaspoons vinegar
Cook half-covered, for 4+ hours. Add more boiling water if necessary when simmering, in order to keep bones covered.
Skim surface every half hour to remove scum and impurities – do not stir though!
Strain, cool broth, and remove any fat that comes to the surface.
Prepare carrots, celery, parsley, tomatoes, and potatoes
Heat broth, add cut up vegetables, and simmer for 1 more hour.
Pork Neck Bone Soup with Lotus Root
This is a typical soup prepared for the Asian New Year celebration. Lotus roots and dried oysters are very common in dishes served around this time. Lotus root symbolizes “continuous”, while dried oyster symbolizes “prosperity”.
lotus roots, about 3 to 4 lb, peeled and sliced
pork neck bones, about 2 lb
1 dried squid
6 to 7 dried oysters
5 dried scallops
12 dried black mushrooms
1/4 cup aduki beans
3 pieces of dried tangerine peel (Chen Pi)
dried jujube dates (Da Zao), about 20
2 tablespoon rice vinegar
Soak beans, dried tangerine peels and dried black mushrooms in water for at least 4 hours.
In a separate bowl, soak dried oysters, squid, and scallops in water for 2 or more hours
Drain water off soaking ingredients
Place pork neck bones in a pot and fill with just enough cold water to cover all bones. Slowly bring to a boil and then turn down heat to simmer.
Add rice vinegar and cook for about 3-4 hours.
Add soaked aduki beans, reconstituted black mushrooms, squid, dried scallops, dried oysters, dried tangerine peels, and dried jujube dates. Continue to simmer for another 1 hour.
Add lotus root slices. Bring to a boil and reduce to simmer, cooking for another 1 to 1 1/2 hours.
Beef Bones and Greens Soup
5-6 grass-fed beef bones, plus a large marrow bone (if available)
2 c. fresh collards, chopped
2 c. fresh kale, torn into bite sized pieces
3 carrots, sliced
1/2 c. green cabbage, sliced or chopped
1 cup chopped fresh cilantro and/or parsley
2 shallot bulbs, separated and chopped
5 cloves garlic, minced
1/2-1 inch piece of ginger, minced
Herbs and seasonings as desired:
fresh sage leaves
red pepper flakes, crushed
sea salt and pepper
tamari or soy sauce
Clean off bones and add to pot with enough cold water to cover bones
Bring slowly to a boil. Turn heat to low and add ginger, garlic, shallots, and vinegar
Cover and simmer for 6 hours.
Allow to cool, and place in refrigerator overnight for excess fat to congeal; you may want to get your hands dirty and fish out any cartilage and fat still stuck on the meat at this point.
On the day that you want to eat the soup, remove the pot form the refrigerator and use a large spoon to scrape off the top fat layer.
Place the pot back on the stove and turn to medium high heat. Add vegetables and spices.
Cook at a simmer until ready to serve. Remove bones before serving.
Basic Chicken Broth
1 whole free-range chicken or 2 to 3 pounds of bony chicken parts, such as necks, backs, breastbones and wings
gizzards from one chicken (optional)
2-4 chicken feet (optional)
4 quarts cold filtered water
2 tablespoons vinegar
1 large onion, coarsely chopped
2 carrots, peeled and coarsely chopped
3 celery stalks, coarsely chopped
1 bunch parsley
If using a whole chicken, cut off the wings, remove the neck and cut both into pieces. Remove fat glands gizzards from the cavity. If using chicken parts, cut them into several pieces.
Place chicken and pieces in a pot with cold water, vinegar and all vegetables except parsley.
Bring slowly to a boil, and remove scum that rises to the top.
Reduce heat, cover and simmer for 6 to 8 hours. Cooking longer will give a richer and more flavorful broth.
About 10 minutes before finishing cooking, add parsley.
Remove whole chicken or pieces with a slotted spoon, reserving the meat for other use.
Strain the stock into a large bowl and refrigerate until the fat rises to the top and congeals.
Skim off the fat and keep stock in the refrigerator or freezer for future use.
Recipes from the Jade Institute.
Tara Skye Goldin, N.D., Naturopathic Doctor (Colorado) is an expert in natural medicine. Her practice focuses primarily on gut health, autoimmune disease and inflammation as well as all digestive disorders. She is a 1990 graduate of Bastyr University