How To Make Bone Broth
I’ve been asked a couple of times now how I make the bone broth that I ate every day when I was on the GAPs diet (and still include in my diet fairly regularly). It’s really simple.
You can make broth from any type of bones, but for the GAPS diet it’s best initially to have bones with meat on them as eating that meat is a recommended part of the diet. The meat can be eaten as is, or made into soup or stew which is what I often do.
I tend to buy lamb bones with meat on them most of the time, and occasionally I use beef or pork bones.
Something else I often do is buy a whole free range or organic chicken and use that.
I cook my broth in my Ecopot (thermal cooker) which is perfect for the job because I only have to bring the bones to the boil, then simmer for between 15 and 30 minutes depending on what type of bones they are (for example I simmer a whole chicken for about 30 minutes because of its size).
Once simmering is finished, I then put them into the Ecopot for a few hours to let them finish cooking.
If you don’t have a thermal cooker, the next best (and cheaper) option is to use a slow cooker or crock pot. This is what I used prior to buying my thermal cooker. I used to have a Breville slow cooker which was brilliant and even with the hammering I gave it (I used it lots!) it lasted me quite a few years before the dial on on the front finally fell off (the day I got my Ecopot which was perfect timing!….).
If you don’t already own a slow cooker or a crock pot, I’d suggest you look at investing in one because they’re really worth their weight in gold.
Otherwise just use a large pot on top of the stove – you’ll have to keep an eye on it though.
So here’s my bone broth recipe:
- Add your chosen bones to your pot/crock pot/thermal cooker
- Fill to about an inch or two from the top with water
- Add one whole onion (peeled)
- Add salt to taste (in the large pot for my Ecopot I use 2 heaped teaspoons). Always make sure you use either Celtic sea salt or Himalayan salt – not the processed, white junk from the supermarket.
If cooking in an Ecopot (or other thermal cooker) – bring to the boil then simmer for 15 or twenty minutes, unless it’s a whole chicken in which case I simmer for 30 minutes, then put into the Ecopot and close the lid. Let it do its thing for between 5 and 8 hours.
If cooking in a crock pot or slow cooker – add all the ingredients and turn it on and leave it for about 5 hours or more (I used to often leave it going overnight).
If cooking on the stove top – bring to the boil then simmer covered for 2 to 4 hours (or longer), topping up the water if needed.
Once cooking time is complete let it cool a bit.
I then use a large straining spoon to get all the bones and meat out of the pot, placing them in a steel colander positioned over a bowl to catch any liquid and leave the bones to cool.
Once cooled enough, pull the meat off the bones. Discard the bones and put the meat into a container in the fridge or freezer to use later, or use for a meal straight away. I often do a whole chicken and use the meat with a salad for a couple of meals, then use any that’s left over in an omelette or similar.
Pour the broth into containers and freeze or store in the fridge and reheat as needed.
Ways to add broth to your diet
- Drink it. As long as it has enough salt it actually tastes great.
- Make soup
- Add it to other dishes – casseroles, stews etc
- Use it as a base for anything that requires liquid
- Some people even make smoothies with it (I never went that far…)
I ate or drank broth every single day for about 2 1/2 years. It has amazing healing qualities and I can tell you from personal experience that it works brilliantly to reduce inflammation in the digestive system.
I still find that it doesn’t take much to upset my belly and even now, when it’s feeling like it needs some TLC, I make broth!
P.S. If you’re looking at trying the GAPs diet to heal your gut, I recommend reading Dr Natasha Campbell’s original GAPs protocol book as there’s useful information in there that will help you to understand what you need to do and why.