If you are making a roast (meat or chicken) you can save the bones or chicken carcass to make it into bone broth that’s packed with vitamins, minerals & collagen, whilst also soothing your gut and helping calm inflammation. Or next time you are at butcher try asking them for a left over bone bundle – they usually cost about £1 and sometimes they give them to you for free!
All you need to make the broth is:
• approx 1 kg beef bones, chicken carcasses, lamb bones
• 1 handful of any onions, leeks, carrots or celery ends – you can keep scraps when chopping from other meals earlier in the day
• 1/2 tbsp black or pink peppercorns
• a few dried bay leaves
a splash of apple cider vinegar (if available) – this helps release the minerals from the bones
Put everything in a pan and cover with cold water – make sure you cover the bones with approx. 5 cm of water whilst still leaving room at the top of the pan.
Add the lid and bring to the boil, then reduce the heat and simmer (lid on) for at least 6 hours for chicken and 12 hours for beef or lamb, skimming off any foam that rises to the top. The longer the bones simmer, the greater the proportion of nutrients are released.
If you’re using a slow cooker, you can simply set it to high and leave to slow cook for 12 hours!
Make sure you strain the mixture using a fine sieve (throwing away the bones and vegetables) and use the broth in soups, Vietnamese pho, stews, curries, to cook quinoa, mashed potato or cauliflower rice.
You can also drink a mug before meals – add a little chopped coriander or parsley if you like – to calm any bloating or digestive problems.
Your broth will keep in the fridge for several days or up to a week if you leave it undisturbed, where the layer of fat will form on the surface and keep it sealed from the air. Alternatively freeze in portions to add to your soups and stews later!