The Wonders of Bone Broth

When my Traditional Chinese Medicine doctor suggested bone broth to me during my pregnancy, the concept was foreign.  It hadn’t hit the shelves yet in every form possible, the newest trendy superfood to arrive at Whole Foods or in a subscription box.  But the Doctor’s recommendation was sound; she had suggested it to me during pregnancy to build blood, support Qi, and nourish the kidneys.  Chinese Medicine traditionally has been empirical science, which means that they experimented and observed nature and continually confirmed their conclusions over time.  Only recently have Western studies confirmed what that system has known for millennia.  And there is a reason the same practices have been passed down from generation to generation- it works!  Bone broth is one of those examples; our culture has just learned about and accepted what the TCM system has known. 

 Now there are many bone broth products that can easily be purchased, but they tend to be expensive and with a lot of packaging.  I make bone broth at home with minimal effort.  It helps if you have an Instant Pot to speed the timing, but stovetop will work just as well. 

HOW TO MAKE YOUR OWN BONE BROTH

Start with one whole chicken, cooked.  To expedite dinner sometimes I will buy a precooked rotisserie chicken from the market.  These bones work just as well.  Alternatively you can cook a whole chicken at home yourself.  Use the meat for dinner.  Afterwards, return the bones (chicken or beef) to the pot and cover with enough water to completely cover them.  Add 2 T apple cider vinegar.  Add some herbs or vegetables for flavor.  In chicken broth I love savory flavors- thyme, rosemary, sage, scraps of celery, leek, and carrot.  In the beef broth I prefer the warming bite of turmeric and ginger.

 Simmer on the stovetop for 6-8 hours on low, in the crock-pot for 10-12 hours on low, or in the instant pot for 2 hours on high manual pressure.  Run the liquid through a cheesecloth or fine sieve to strain everything out of the broth.

 You will see some fat and sometimes a layer on the top of the broth when it is refrigerated.  Do not get rid of this!  This is the “good stuff”- the collagen, the lubrication for the joints, healing to the gut mucosa.  Just warm it up and the layer will dissipate into the protein-rich broth.

This is warm and healing when sipped on its own.  It can be mixed into a soup, or I like to use it instead of water when cooking rice or quinoa for some extra nutrition. 


BONE BROTH JASMINE RICE

 This recipe is simply replacing the water in a typical rice recipe with bone broth.  Bone broth is easy to make, especially with a modern day pressure cooker.  Its benefits are numerous, and it makes a plain grain more tasty and nutritious.  It can be substituted one for one with water or other liquids when making rice, quinoa, lentils, or any other grain. 

To decrease the glycemic load of the rice, refrigerate immediately after cooking and then reheat to serve.

 

Ingredients:

2 cups of bone broth

1 cup jasmine rice

 

Boil bone broth and stir in rice.  Reduce heat and simmer, covered, for 20 minutes, until rice is soft. 

 

Anne KennardComment