12 Cool Ways to Use Bone Broth (#12 is THE ultimate!). Plus recipes bone broth every which way – Part 3
My take on Bone Broth 101 and a ‘user guide’ for the timid! I demystify how to make it, how to use it and share creative recipes which include it.
(Image credit: Toru Yamanaka/AFP/Getty Images)
Bone broth is trendy for sure, but it also has history and it has gravitas.
In Part 1 of this series – Bone Broth: Old Wives Tale or Seriously Good Medicine? we took a stroll through history, culture and emerging placebo science to see why just about every culture on the planet used their own version of bone broth as a healing remedy.
In Part 2 – 5 Reasons Why Broth is HOT (Reason #1 Will Blow You Away!) we condensed what the science is telling us about the magical components of this humble liquid.
In this post (Part 3) the final part of the series, we share practical tips on everything bone broth.
Use Bone Broth:
- Drink it straight up. Add plenty of salt, pepper, other seasonings, spices or herbs and drink a small cup with every meal.
- Drink ‘pimped up’ bone broth.
- Use bone broth in soups. This has to be the #1 use for bone broth. Takes any soup to a new dimension!
- Use bone broth in braises, casseroles, stews, ragus, chillis, curries. Forget cubes, sachets, boxes, cans. If the recipe calls for liquid reach for bone broth. And when reheating, loosen up the consistency by adding more broth.
- Use bone broth in gravy/sauces – just reduce the broth by boiling rapidly, season well and add a arrowroot to thicken for a grain free sauce.
- Add bone broth to cream based sauces – add up to half bone broth when making cream or cheese sauces.
- Add bone broth to tomato based sauces – instead of using chopped tomato or passata, dilute tomato puree or tomato paste with bone broth.
- Cook your veggies in bone broth – add broth, a little at a time, to ‘steam-fry’ your veggies and infuse them with deliciousness.
- Cook rice with broth – instead of water. SO delicious you’ll want to make a meal of it!
- Cook and mash potatoes, cauliflower, cauliflower ‘rice’) and other root veg in, or with bone broth (and use in place of milk if you’re dairy free).
- Add bone broth to egg dishes – replace some (or all) of the water or milk with bone broth when scrambling eggs , making a quiche or frittata.
- Soak in a bone broth bath at the end of a long day, while slurping a bowl of ramen noodles – nah, just kidding! Or are we …
Actually, I’m not kidding! The Japanese love bone broth (the basis of ramen noodle and other dishes) and it seems they’re “diving head first” into bone broth baths. A canny Spa owner in Hakone, Japan believes it could catch on as fun treatment that exposes his customers (increasingly concerned with their skin), to tons and tons of collagen! Don’t you just love it?!
Make Bone Broth:
Stock vs Broth
Stock? Broth? Confused? Does it matter? Actually, it does. This is how we’d explain it …
Culinary stock is the foundation for flavour. Auguste Escoffier said: “Indeed, stock is everything in cooking. Without it, nothing can be done”. Depending on the purpose of the stock, chefs will add all kinds of vegetables, and aromatics herbs and spices. Culinary stock is similar to meat stock, but the focus is on producing intense flavour rather than a healing medicine.
Meat stock is made with meat on the bone with ligaments and gelatinous tissue still attached. It can be cooked without the addition of vegetables, but it’s obviously going to be tastier with them. Meat stock needs to be short cooked (2-4 hours, depending on whether it’s chicken or beef) at a bare simmer. It aids digestion by promoting the secretion of hydrochloric acid (HCL) and is rich in gut healing gelatin and in the anit-inflammatory amino acids proline and glycine. This is particularly important for those on the GAPS Intro Diet who need gut-healing meat stock, rather than bone broth – for reasons explained see below.
Bone broth, on the other hand, is longer cooked – often in excess of 48 hours (and up to 72) at a bare simmer. Cider vinegar is added to help extract the minerals from the bones. It’s also rich in gelatin and richer than meat stock in amino acids and minerals (and considered a ‘milk replacement’ for lactose intolerance).
The problem is that the longer cooking produces ‘free glutamates’ (glutamine and glutamic acid) provoking: a ‘die-off’ reaction in those with gut dysbiosis; exacerbating symptoms in those with compromised digestive systems (leaky gut, Crohn’s disease); provoking a neuro-toxic reaction in those who are sensitive to MSG (monosodium glutamate) in and children on the Autistic spectrum.
Unless digestion is strong and no other symptoms are evident, it’s better to start out with meat stock and transition to bone broth when the gut has heal sufficiently.
A word about the provenance of bones …
Like any other part of the animal, the health and nutritional value of the bones will reflect how the animal has been raised. The nutritional quality of meat stocks and bone broths made from the bones of animals raised on clean pasture is a million miles away from that made from animals raised intensively, or in confinement and fed a grain and soy-based diet. Always do your research and try to source the best and cleanest quality you can.
>> Chicken Stock/Broth – Recipe
>> Beef stock/broth – Recipe
Store meat stock/bone broth:
Always cool stock/broth or broth as quickly as possible by placing your covered stock-pot in a sink of cold water. As soon as it’s cool, decant the stock into clean, wide necked, freezer safe containers. The fat which rises to the top of the broth is useful for sealing the broth as it sets hard, but you can skim it off if you wish, but save it for frying or roasting – it’s delicious.
Fat-sealed stock/broth will keep in the fridge for a couple of weeks. Once the fat is disturbed or removed, the stock needs to be used within 5 – 7 days. It will keep in the freezer for 6 months. To thaw, place the container in cold water until the frozen contents is loose enough to be popped into a saucepan. Bring up to the boil and simmer for a few minutes before using – skimming if necessary.
Cook with meat stock/bone broth:
Some recipes to try out and enjoy: