BONE BROTH - NATURE’S SUPER FOOD Almost every culture throughout history has used bone broth for its overall nutritional significance and medicinal healing properties. Chinese medicine utilizes bone broth to strengthen the kidneys, support the digestive system, and build blood. The term “Jewish Penicillin” has been used for chicken soup, which is known to inhibit cell inflammation and mitigate cold symptoms. The English have been sipping beef tea and drinking beef broth, dating back to the Victorian era. While modernity touts store-bought stock as more convenient and easy to use, it rarely carries the health benefits of homemade broth. Making your own bone broth will ensure that you get the maximum nutritional density and medicinal properties to aid your body in rebuilding. What makes bone broth so healing is the fact that the long cooking time helps break down the bones and connective tissue, resulting in a collagen and mineral rich broth that is easily digested and absorbed by your body. The high level of collagen found in bone broth aids your body in rebuilding and repairing connective tissue, such as joints, tendons, ligaments, bone, mucous membranes, and skin. Furthermore, bone broth fortifies the immune system during times of stress, cold, and flu, heals the digestive system, improves overall digestion, aids in weight-loss and detoxification, and helps the body recover from illness and surgery. Another benefit of bone broth is that we can utilize the whole animal, not just the meat. For example, I suggest roasting a whole chicken, eating the meat, and saving the bones in the freezer. After using the bones to make bone broth, the broth can be used to make soups, or as a liquid to cook rice or beans. Simply add a pinch of sea salt and sip on it for a warming drink throughout your day. I usually freeze half of the broth I make in containers or ice cube trays for future use (See “Tips For Storing Bone Broth” on page 7). My freezer is stocked with chicken and beef broths that are perfect for a quick and easy meal that is not only tasty, but healing to the whole body. If you want to take your health to the next level, I highly suggest including bone broths in your life! Enjoy! Dr. Daniel Auer 20410 Town Center Lane, Suite 150, Cupertino, CA 95014 p 408.446.2800 f 408.446.2803 e [email protected] www.doctorauer.com When making your own tasty broth, it is important to source high quality ingredients, such as bones from grass-fed beef, wild-caught fish, or pasture-raised chickens. A great place to find bones is at your neighborhood butcher or farmers market. There are also numerous online sources where you can have the bones delivered right to your door step (See “Sources For Bones” on page 7). RECOMMENDED KITCHEN TOOLS / UTENSILS: • 12-quart stockpot or large crockpot • Tongs • Ladle • Strainer • Cutting board • Wooden spoon or spatula • 8-10, 1-quart containers for storing bone broth RECOMMENDED OILS FOR COOKING: • Coconut oil has been used by many cultures over the centuries for its broad spectrum of anti-inflammatory and antimicrobial abilities. It contains a lipid called Lauric acid, which is used by the body to make Monolaurin, a compound found in mothers’ milk that protects the infant from viral, bacterial, and fungal infections. I use it primarily when making bone broth to enhance the medicinal properties of the broth. • Other oils that can be substituted are palm kernel oil, grape seed oil, or animal fat, such as lard. 20410 Town Center Lane, Suite 150, Cupertino, CA 95014 p 408.446.2800 f 408.446.2803 e [email protected] www.doctorauer.com VOCABULARY: • MIREPOIX 3 onions, quartered 3 carrots, peeled and quartered 3 ribs of celery, halved 1 white part of leek, washed and halved • BOUQUET GARNI - Wrap herbs within the green part of the leek. Tie with a string. 6 sprigs celery leaves 6 sprigs thyme 6 sprigs parsley, including stems 2 bay leaves 1 green part of leek (about 5 inches long) WHITE CHICKEN OR BEEF BONE BROTH (Yield: 7-8 quarts) INGREDIENTS: • 5 lbs. chicken bones and/or parts OR 5 lbs. beef bones and/or parts • 1.5 gallons water • 2 Tbsp. apple cider vinegar • Mirepoix • Bouquet Garni • 20 peppercorns (optional) • 8 garlic cloves, peeled and crushed (optional) 20410 Town Center Lane, Suite 150, Cupertino, CA 95014 p 408.446.2800 f 408.446.2803 e [email protected] www.doctorauer.com INSTRUCTIONS: 1. Place all ingredients into a 12-quart stockpot. 2. Pour water into stockpot until ingredients are covered. 3. Bring to a boil, then lower heat to medium-low, and simmer. 4. Let simmer for 6-24 hours (chicken) or 12-72 hours (beef). 5. Skim any impurities / scum from broth. 6. When stock is finished, let cool and strain with a chinois/fine mesh strainer. Store in heatproof and freezer proof containers. Stocks can be refrigerated for up to 5 days or frozen for up to 6 months. 7. A tip for cooling stock down quickly is to fill your sink, or another large stockpot, with ice water, and then place the stockpot into the ice water. Stir with a large ladle to speed up the cooling process. BROWN BEEF BONE BROTH (Yield: 7-8 quarts) INGREDIENTS: • 5 lbs. beef bones and/or parts • 5 Tbsp. coconut oil, palm kernel oil, grape seed oil OR animal fat • 1.5 gallons water • 2 Tbsp. apple cider vinegar • Mirepoix • Bouquet Garni • 4 tomatoes, diced (optional) • 2 Tbsp. tomato paste (optional) • 20 peppercorns (optional) • 8 garlic cloves, peeled and crushed (optional) 20410 Town Center Lane, Suite 150, Cupertino, CA 95014 p 408.446.2800 f 408.446.2803 e [email protected] www.doctorauer.com INSTRUCTIONS: 1. Preheat oven to 450℉. 2. Chop bones into smaller pieces if needed. This will expose the bone marrow and allow for easier absorption into broth. 3. Drizzle oil evenly on a roasting pan. Spread bones out evenly and drizzle with more oil if needed. Roast bones in oven for 30-45 minutes. 4. Add mirepoix, tomatoes (optional), and garlic cloves. 5. Roast and caramelize bones and garniture for an additional 15-30 minutes. 6. Remove from oven and add bones and garniture to a large stockpot. 7. Add tomato paste (optional) to bones and garniture. 8. Deglaze roasting pan by adding a little water. Scrape the caramelized remnants, and add to stockpot. 9. Pour water into stockpot until ingredients are covered. 10. Add apple cider vinegar 11. Bring to a boil, then lower heat to medium-low, and simmer. 12. Let broth simmer for 12-72 hours. 13. Skim any impurities / scum from broth. 14. When broth is finished, let cool and strain with a chinois/fine mesh strainer. Store in heat-proof and freezer-proof containers. Broths can be refrigerated for up to 5 days or frozen for up to 6 months. 20410 Town Center Lane, Suite 150, Cupertino, CA 95014 p 408.446.2800 f 408.446.2803 e [email protected] www.doctorauer.com FISH BONE BROTH (Yield: 7-8 quarts) INGREDIENTS: • 4 lbs. fish bones and/or parts • 1.5 gallons water • 2 Tbsp. apple cider vinegar • 3 shallots, peeled and diced • 2 medium onions, peeled and diced • 2 carrots, peeled and diced • 20 peppercorns (optional) • 8 garlic cloves, peeled and crushed (optional) • 3-4 Tbsp. butter INSTRUCTIONS: 1. Chop fish bones into pieces and place into a 12-quart stockpot. 2. Sweat garniture, with a little butter, over medium heat for several minutes. 3. Place all ingredients into stockpot. 4. Pour water into stockpot until ingredients are covered. 5. Bring to a boil, then lower heat to medium-low, and simmer. 6. Let broth simmer for 3-6 hours. 7. Skim any impurities / scum from broth. 8. When broth is finished, let cool and strain with a chinois/fine mesh strainer. Store in heat-proof and freezer-proof containers. Broths can be refrigerated for up to 5 days or frozen for up to 6 months. 20410 Town Center Lane, Suite 150, Cupertino, CA 95014 p 408.446.2800 f 408.446.2803 e [email protected] www.doctorauer.com SOURCES FOR BONES: http://www.grasslandbeef.com http://www.marinsunfarms.com http://www.vitalchoice.com/shop/pc/home.asp TIPS FOR STORING BONE BROTH: • Be sure that your containers are heat resistant AND freezer safe. • Fill ice cube trays with prepared bone both for an easily accessible portion size. • Ice cube tray portion sizes of bone broth can be easily added to flavor any sauce or dish. ADDITIONAL RESOURCES: “Broth is Beautiful” by Sally Fallon “Traditional Bone Broth in Modern Health and Disease” by Allison Siebecker “Why Broth is Beautiful: Essential Roles for Proline, Glycine and Gelatin” by Kaayla T. Daniel 20410 Town Center Lane, Suite 150, Cupertino, CA 95014 p 408.446.2800 f 408.446.2803 e [email protected] www.doctorauer.com