Bone broth is the answer. To most questions.
The days I don’t have bone broth in some form are comparatively lackluster. I’m less swift, less astute.
I never would have thought something as seemingly simple was so crucial, but I now believe that it is bone broth that most readily tips me over into peak experience.
I was a bit inconsistent about bone broth in the early months of the AIP, but after experimenting & observing the results, I’ve become fervent. I aim to have some every day.
It doesn’t have to be a lot. Half a cup of bone broth to help sauté some mushrooms or a mess of greens. To deglaze a pan of all the gorgeous brown meat bits after cooking. With some short ribs or a a pot roast in the slow cooker. Bone broth has become the basis for most of my cooking. I even use it in salad dressing (I’ll post that recipe sometime soon!) As long as I have some in the fridge, I feel like I’m well on my way to a perfect dinner.
Important: all bones should be pastured or wild.
I mix up my bones: a combination of beef or bison marrow bones, bison tail, and venison bones is my favourite. If we eat lamb shanks or short ribs or chicken, I save those bones in the freezer for bone broth day and add them to the pot.
Some people avoid pork bones, but I find them to be quite amenable: I boil them for 5 minutes and discard the water. Then proceed as for other bones.
Though some people cook their broth for as little as 8 hours, I go for 48. If it’s inconvenient to decant my bone broth after 48 hours, it sometimes simmers for yet another night or workday.
It does have a distinctive smell. I live in an apartment in a heritage house that contains 5 other suites. All my neighbours are friendly neighbourly-like folks, but they have let me know that the smell of marrow permeates the entire house.
Some people suggest brewing bone broth in the garage to mitigate the distinctive aroma, which sounds like a great idea… if you have a garage. It does smell peasanty & old country, for sure. Especially if I’m simultaneously sautéing up a cabbage.
But that’s life. Literally.
Bone Broth (AIP & WahlsPaleo+)
- 3 lbs bones (or thereabouts)
- 3 tablespoons apple cider vinegar
- 3 bay leaves
- A quantity of water
- Optional: Himalayan Salt
Preheat oven to 350
Roast your bones, turning once or twice, for 30 minutes for better flavour. Put the roasted bones & any browned bits into a slow cooker or stock pot.
You can optionally break any thin bones with your hands or a hammer.
Add the apple cider vinegar & bay leaves. Fill your chosen vessel with water.
Cook on low, so that the liquid is just simmering, for 48 hours.
After a few hours, fish out the marrow bones & remove the marrow. Return the bones & marrow to the pot.
Top up the water as it evaporates. You can also scoop out the broth & use it in cooking as it simmers it’s way to perfection.
After 48 hours, strain the broth through a colander. If you used meaty bones, you can eat the well-cooked meat & marrow. Discard the bones.
You can re-strain the broth through a sieve or cheesecloth, if you like.
Optionally, season with Himalayan Salt (to taste).
Refrigerate. Any fat that forms on the top is fully rendered & can be used for cooking. Unbroken, it also forms a seal on the broth that helps preserve it in the fridge. Melting this fat back into the broth when you cook it is extra nourishing & sustaining.
Bone broth freezes beautifully.
Eat some each day for increased super powers.