To the people who want to make their own broth or stock but don't know where to start. I know it seems overwhelming but its really doesn't have to be. Once you've made it once or twice, it will be a regular addition on the menu. I know you like to see it being made so I've shared the step by step instructions in the video to help you. With the tips below you just have to decide what type of stock you would like: chicken, beef, lamb, fish etc. How long the ideal cooking time for you is, start short in case you have a histamine issue or are new to this.
Do you know the difference?
Before I give you the step by step instructions, its important you know the difference between stock and broth so you know which one will be best for you and your family. I know I often use the word broth and stock interchangeably but really its just so people get what I'm talking about. There are actually many differences when making them and in the benefits of consuming them as well.
A “meat stock” is:
- cooked a short amount of time (1-4 hours)
- made with meaty bones such as chicken wings, carcass, necks, feet, lamb shanks, osso bucco, etc
- lower in histamines
- a lot more healing especially when first introducing it to your diet
The more commonly known “bone broth” is:
- cooked for 24 hours or more
- made predominantly with meat stripped bones, knuckles, feet and marrow bones
- higher in histamines
- more beneficial for someone who's a lot further along healing a leaky gut
I could sit here and tell you all the differences and why you should consume it but honestly you've probably heard it a thousand times! And really I'm not an expert on the benefits. I much prefer to help get you cooking and loving it! The thing is, do you actually know where to start? Do you understand how to actually make it? Don't stress! It's honestly very easy and I've got you sorted with step by step instructions and a video to guide you.
How to make your stock or broth:
- Prepare the vegetables, herbs and spices you would like to use depending on the flavours and type of meat you are using. You can add things like:
– garlic, leek, carrot, celery, sage, rosemary, parsley, coriander, ginger, lemongrass, onion, salt, peppercorns, bayleaves, thyme, lemon etc
- Roast the meaty bones for a more in depth flavour (note this will also increase histamines so skip this step if you're sensitive or its your first time). I usually use double the amount of water for the weight of the bones. For example, 2kg of bones for 4L of water. Be sure your pot is big enough and you have the room for the vegetables as well.
- Add everything to your pot. Vegetables, herbs, spices, bones and don't forget a little apple cider vinegar.
- Top with filtered water. It is extremely important to use the cleanest water you can so your not adding the toxins from the water to your healing stock. Your stock will only be as good as the water you use.
- Start the cooking. Remember the longer you cook the higher the histamine and extractions from the bones. Here is a rough guide of timings:
Chicken: 1- 24 hours
Beef or Lamb: 3 – 48 hours
Fish: 4 – 6 hours - As it cooks, skim off any froth that comes to the top which are the impurities surfacing.
- Once cooked, strain all the vegetables and bones to leave the liquid behind.
- Distribute this liquid into thick glass jars.
- Allow the stock to cool before refrigerating for up to a week or freeze. It should last at least a couple of months if you don't drink it all before that.
I hope this helps you in making your own homemade stock or broth. Be sure to leave a comment with your favourite flavour additions. I'd love to hear your ideas too.
