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Cooking 101: Bone and Vegetable Broths

Bone broth directions:

 

You can use a base of 2 pounds of beef, chicken, oxtail, duck, pork, lamb, goose, bison, fish (gills removed) bones, or shellfish. I encourage organic wherever possible. You can also use bones from roasts that have been eaten in a previous dinner instead of throwing away.

 

You can add chicken feet or beef knuckle for extra gelatin.

 

Add 1 teaspoon of sea salt and 2 tablespoons of apple cider vinegar. The apple cider vinegar helps to break down the bones. 

You can also add other flavours like fish sauce, black peppercorns, ginger, fresh herbs by the handful (parsley, rosemary, thyme, oregano), a carrot, a celery stalk, an onion and garlic. Whatever your preference. You can also just make it basic without additions. You can use a stock pot or slow cooker.

 

To cook your bone broth you can leave in a slow cooker for 8 hours, skimming off impurities that float to the surface. Or if using a stock pot, bring to a rapid boil, reduce the heat to low, cover and simmer on low for 8 hrs for fish, 24hrs for chicken, 48hrs for beef. Skimming off impurities that float to the surface.

 

If you like to drink your broth by the cup you can freeze in one cup servings, alternately you can freeze in cubes from a tray and transfer to freezer bags. Each cube is 2 tablespoons of broth.

 

Note: For meat stock that is lower in histamines you can cut the cooking time to 2-6 hours. 

One more option for meat stock is to roast the bones for 1/2 hour at 350 f before putting in pot or slow cooker.

 

*once your broth or stock is cool, you can skim off the layer of white fat at the top and save it to be rendered for using in cooking. Just melt the fat in a small pot then place in a covered container in the refrigerator. Once the fat is solid you can skim off the bottom where all the impurities will fall and use the remaining fat in recipes.

 

Adapted from The Keto Diet, Leanne Vogel

RECIPE CARD - Melisa's Minestrone Soup 


Servings: 1

Prep Time: 10 minutes

Cook Time: 0 minutes


Ingredients

1 tbsp olive oil

4 large cloves of garlic smashed and chopped

1  medium onion chopped

2  stalks of celery chopped (optional)

2  medium size carrots chopped

3  medium size potatoes chopped

1  bottle of strained tomatoes (skin and seeds removed)

1 can of diced tomatoes

4 cups of vegetable broth

1 cup of canned cannellini (or white kidney) beans

1 tsp fresh or dried parsley

1 tsp fresh or dried basil

1 bay leaf 1/4 tsp dried oregano salt to taste fresh ground pepper to taste chilli flakes if desired

1 cup of shell noodles (gluten free if needed)


Instructions:

Heat olive oil, add garlic, once it starts to sizzle add onion, cook until transparent. Add celery, carrots, and potatoes. Once heated, add tomatoes and veggie broth. When vegetables are soft add beans and seasonings. You can put the noodles in at the end, or I like to cook the noodles in a separate pot, that way if you have leftovers they do not expand.

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Cooking 101 - Reduce your Cravings

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