This is one of the most important recipes you can learn to make for your child and is the hero of my cook book. In almost every situation it can be added to everything you are cooking.
Initially it formed the base for my sons home made formula which is based on the Westin A Price formula originally created by Mary Enig a world renowned bio chemist. Now since he’s not having a bottle, it’s snuck into all of our cooking and food preparation. It’s a wonderfully simple way to sneak nutrition into their every day meals. As a cook you feel like you are nourishing them with every mouthful. Is there any better a feeling?
Broths are incredibly healing and supportive to the intestinal tract, they aid digestion, and are filled with magnesium, silicon, calcium and glucosamine. Added to this is the fact that it makes everything taste delicious. A massive bonus when you’re so time poor, covered in play-dough (and possibly other things), and are feeling a little overwhelmed. Making something taste delicious at the end of the day can really turn your day around. It’s important for YOU to stay well nourished and rested too – so please make sure you enjoy a cup of broth as well!
Broth is incredibly powerful for the little fussy eaters as you can sneak it into their food without them knowing it. Let’s just keep it our little secret. They can thank us later when they are all big and strong. Use a little to fry up sausages, any meats, add a splash to scrambled eggs, bolognaise, curry’s. The list is endless.
Making broth is an absolute ‘must do’ each week. It’s the base for your “Hour of power” in the kitchen. and I can tell you as a working Mum, it’s easy peasy. So let’s get brothing!
Before preparing the broth ensure you always wash your hands, have effective refrigeration, clean surroundings and cooking utensils and satisfactory arrangements for sterilising and storing equipment. Ensure if using bottles that previously used bottles and teats have been thoroughly cleaned.
Yield: 4 L (1 gallon / 16 cups)
Preparation time: 10 minutes (plus 1 hour marinating time)
Cooking time: 6 – 12 hours
Age category: Consult with your health care practitoiner.
I personally love to use ½ kilo feet, with a few carcasses, plus any bones leftover from roasts. To find a local organic butcher, simply run a google search on “your suburb + organic butcher” and several should come up in your area. Its important to make sure the bones are from excellent organic animals. The reason why? Less heavy metals, antibiotic residues and better omega 3s. A healthy pasture-raised animal is better than a genetically modified, grain fed, sad animal with diseased organs. You want to know that your animals lived a good, disease-free life
You will need a large pot/ slow cooker/ saucepan – Ideally without teflon as we don’t want any potential baddies (toxins) involved. Cast iron or steel is perfect.
It’s important to not use tap water as it’s filled with metals that can accumulate when heated. You don’t want the heavy metals and fluoride. Remember it’s our job to protect our darlings from the bad toxins. As a rule, more of the good stuff less of the bad.
Place the chicken pieces in a stockpot or large saucepan; add 5 litres (5¼ qt. / 21 cups) of cold water, add the vinegar (to help draw out the minerals), add some sea salt, and leave to stand for 30 minutes – 1 hour. Bring to the boil, continuously skimming off the skin and foam that forms on the surface of the liquid. Reduce the heat to low and simmer for 6 – 12 hours. The longer you cook the broth the more the flavours will develop. If you are after a super-flavoursome broth, try cooking the bones first in a pan with a little coconut oil before adding them to the water.
If you are making a broth with added vegies, add them in at the end of the cooking time. Allow the broth to cool slightly before straining the broth through a fine sieve into a large storage container. Set aside the vegetables and use them for a ‘super mash’. The bones are great in compost. Pour the broth into glass jars, mason jars or mini silicon moulds (medical grade silicone) and be sure to leave an inch or so at the top of the glass jars to allow for settling and fats to solidify.
Cover and place the broth in your refrigerator. A fat layer will form at the top when it is cooled – this is great fat for cooking your meats and vegies in. Store the broth in covered containers in your refrigerator or freezer. Never throw out the fat. Fat is GOOD and great to use for cooking your meat and vegies.
The broth can be stored in the refrigerator for up to 4 days or frozen for up to 3 months. Date the broth going into the fridge. If refrigerated longer than 4 days, bring it back to the boil before using. Don’t use after 5 days.
It’s easy to substitute the chicken broth for a lamb or beef broth. The same method is used. Simply use 500 g of lamb or beef soup bones instead of chicken bones. It’s okay if your butcher leaves a little meat on the bones, as this is perfect for using in the meat puree. You can even broth up your used bones over a few weeks. After roasting a chicken, pop the cooked frame of the bird in the freezer and when you have several in there, you are ready to broth.
In your large pot or slow cooker use whatever bones you have on hand. Just to be clear – there are no rules, experiment until your hearts’ content! I love using the feet and necks as it gives the most gelatinous wobbly broth, a sure sign it is loaded with gelatin. Let’s face it, if you’ve got a left over carcass after a roast and you don’t want to waste, you just go for it. Better to broth than not. Experiment with the amount of bones. The more bones the wobblier the broth.
Always keep some frozen broth in the freezer in little pods (from the silicone molds). It’s great to take when travelling as the perfectly quick nourishing meal or for day care bags. Just be sure to insist the broth is not heated in the microwave as a rule. Microwaves, although considered convenient, deplete the food of minerals and enzymes – and we want all those goodies in their bellies.
Did you know broth is a powerful tool for improving overall family health, gut sensitivities and digestion issues? It’s a fabulous anti-inflammatory, and nature’s penicillin. Remember how Grandma’s soup always made you better? She was onto something, that’s for sure!