Bone broths are known in the culinary world as fond blanc, white broth and fond brun, brown broth. Fond is the French word for bottom, or foundation. An example of white broth would be a classic chicken broth; pale in color and loaded with flavor. Brown broth can be made three ways:
- using oven-roasted bones from red meat, i.e., lamb or beef.
- using oven-roasted poultry bones
- using oven-roasted bones, as above, and coating the bones with tomato paste before placing them in the oven.
This last method is my personal favorite as it adds both flavor and phyto-nutrients. Here’s how it’s done.
- 2 lbs Lamb bones
- 1/2 cup Tomato paste
- 8 cups Water
- 2 Leeks, wash and rough chop
- 1 head of garlic, remove majority of papery outside. Slice horizontally across cloves
- 2 Carrots peel and rough chop
- Celery leaves
- Small bunch of fresh Thyme
- 2 Bay leaves
- 2 Tbls Apple Cider Vinegar assists with leaching the nutrients from the bones
- 4 inch piece of fresh Tumeric, peeled, rough chopped
- Preheat oven to 375 degrees.
- Coat bones thoroughly with tomato paste.
- Place in roasting pan and cook 30 minutes, or until bones are fragrant and dark brown.
- Turn and stir bones as they roast to prevent any burning as burning will impart a bitter after-taste on your palate.
- When bones are ready, place all ingredients into a slow cooker. Cover and set on low for 8 hours.
- When time is up, remove the slow cooker insert. Set on heat proof surface and gently stir.
- Fill sink with cold water. Set the insert into the water and continue to stir.
- After the ceramic insert begins to cool, carefully add a little ice to the water. This will cool the broth as quickly as possible to avoid the growth of bacteria. Continue stirring to keep the temperature throughout the broth as even as possible.
- When cooled completely, strain all solids out and store in glass bowls or mason jars.
- Use within three days.
Tasty Tip-You may be wondering why no seasonings are added to the cooking process, other than vinegar and herbs. This brings us to the difference between stock and broth. Stock is the true fond. It is a concentration of flavors, be it animal bones and fat, as well as vegetables and herbs. No salt is added because we are reducing liquid to intensify flavor. If we add salt too early, the end result will be akin to that of a salt-lick. Broth is the delicious end result of the fond.
Phyto Facts-Bone Broth is as old as time itself. This is truly ancient medicine. Bones contain all of the “Life Force” of the animal. Bone Broth is rich in minerals and amino acids and builds our immune system without over taxing the digestive tract. It is one of the best tools to heal Leaky Gut Syndrome. Dr. Virginia Livingston had special cattle raised for use in her cancer protocol that is now being used by Sloan-Kettering Cancer Research Hospital. (Please see Livingston-Wheeler Therapy) This and powdered liver from these cattle, were the only animal products allowed while in treatment because of the intense healing power in the healthy grass-fed beef. Only organic grass-fed animals are allowed. When using chicken bones, they must be organically raised and free roaming. Chickens need to scratch and peck for worms and insects to be their healthiest. All living beings store pesticide and insecticide residue in the bones. This is why it is imperative to find the cleanest living, minimally handled animals possible. Everything going into your pot must be organic and cleaned thoroughly.
Different bones for different results-Large bones like the humerus and femur are dense and high in marrow. This makes them the best choice for treating cancer and auto immune disease such as lupus and scleroderma. The finished broth will be very gelatinous. This gelatin in rich in collagen, proline and glycine. Strong collegen structure heals the gut and strengths the skin and vascular walls. Proline and glycine are two very important amino acids. Proline builds cellular structure and integrity. Glycine assists the body with synthesizing collagen for wound healing and detoxification. Glycine also encourages the release of Human Growth Hormone in a balanced manner. Glycine improves mental acuity and keeps the functions of the brain youthful. Glucosamine is also released from large bones and protects our joints from the ravages of overuse and aging.
Small bones such as chicken and duck inhibit neutrophil migration. This stops virus and bacteria from adhering to our mucal tissue and mitigates the unpleasant side effects from influenza, colds and respiratory tract infections. Chicken soup really does shorten the length of these illnesses. The skin is loaded with omega-3 fatty acid and the feet and connective tissue, often referred to as gristle, is loaded with collagen and is one of the most effective tools to improve skin texture and moisture retention. The high content of collagen and other firming nutrients also have an anti-inflammatory benefit throughout the entire body. These benefits work wonders on diseases like celiacs, crohns and irritable bowel syndrome.
The more organic herbs, spices and vegetables we add, the more phytonutrients we will benefit from. The tomato paste adds lycopene, which is now considered by researchers as a super phytonutrient. Garlic, leeks or onions add allium compounds that clean the body of immune damaging environmental garbage like stress hormones and excess proteins. So we can now see that Drs. Grandmother and Mother were right! Eat your warm soup and you will feel better on a number of levels. This is the reason bone broth is the “backbone” of the Gut and Psychology Syndrome Diet, also known as GAPS. Here’s to MOM Wisdom!
|by Chef Tina Martini, “The Medicine Chef” @MedicineChef | Facebook | TheMedicineChef.com
Chef Martini is an experienced, well-versed television personality with a successful and proven track record. She holds a doctorate from Bastyr University in Naturopathy and a Nutrition degree from San Diego State University. She mixes cooking with nutrition, fitness and wellness!