The Bone Broth Bible

The Bone Broth Bible

The Bone Broth Bible is an introduction to the benefits of the bone broth (a potent medicinal food) and how to incorporate bone broth into your daily diet with basic recipes.

Bone Broth provides an array of nutrients essential for health – glucosamine and chondroitin for bone and joint health; natural gelatin for digestive health; nutrients to help combat stress and nervous tension; amin o acids that have anti - inflammatory and liver - protective action and also promote soft tissue, collagen and cartilage repair.

Discover in this book the properties that make bone broth invaluable in the treatment of digestive disorders and other health probl ems, and give you all the tricks to improve your diet and live a happier and healthier life.

Emma Ellice-Flint brings to her nutrition profession not only a number of years of clinic experience and evidence - base nutrition advise but a wealth of knowledge about food and an excitement that goes with that understanding.

In the 90's she cooked for a varied audience including politicians, royalty and celebrities. Her keen interest in health saw her combine healthy, clean food into the style of cooking she produced.

The Bone Broth Bible
New Holland Publishers
Author: Emma Ellice-Flint
RRP: $35

 

Roast Baby Vegetables with Cinnamon Rice

Serves 4

Full of some of my favorite vegetables and spices, this rice dish is a meal all on its own. You could also team it up in winter with a slow-cooked lamb roast (saving the bone to use in broth later!), or in summer with some freshly cooked seafood such as large shrimp (prawns) or squid.

Ingredients
1 bunch baby carrots, about 9 oz (250 g)
1 bunch baby beetroots
4 small zucchini (courgette)

13⁄4 oz (50 g) raw almonds with skin on, roughly chopped
1 tablespoon extra virgin olive oil, plus 2 teaspoons extra, for carrots
1 large purple onion, peeled and finely chopped
1 tablespoon organic butter
1 large garlic clove, peeled and crushed
1 teaspoon cinnamon powder
1 teaspoon allspice powder
3 oz (85 g) basmati white rice
3 oz (85 g) basmati brown rice
pinch of salt and freshly
ground pepper
17 fl oz (500 ml) chicken bone broth
1 handful coriander (cilantro), chopped
1 handful mint, chopped
1 handful flat-leaf (Italian) parsley, chopped
3 medjool/Californian dates, pitted and chopped

Method
Preheat the oven to 350ºF (180ºC).
Cut the excess stalks from the carrots and beets, whilst keeping about 1 in (2.5 cm) of stalk on the top of each vegetable. Wash the vegetables really well, but don't peel. Cut the beets in half lengthways. Place the beetroots in a baking tray and roast in the oven for about 30 minutes, or until just cooked.
Cut the carrots and zucchini in half lengthways. Toss in a bowl with 2 teaspoons of olive oil and a small pinch of salt and pepper. Place the carrots and zucchini in a baking tray and pop in the oven for 15 minutes, or until just cooked.
In a large frying pan with a lid, gently toast the almonds for 2–3 minutes over low heat, then tip out into a bowl.
In the same frying pan, add 1 tablespoon olive oil and the onion and cook over low heat, stirring, for about 10 minutes or until soft. Keep the lid on during this to stop the onions from catching.
Stir in the garlic and continue cooking over low heat for a further 1 minute. Then stir in the spices and the rice. Add the bone broth and a big pinch of salt and freshly ground black pepper. Cover with a lid and increase the heat, bringing everything to the boil.
Once boiling, reduce the heat to really low and simmer for 20 minutes, or until the brown rice is cooked. Take each beetroot and carefully peel off the skin.
Once the rice is cooked, test if it needs any more salt and pepper, then tip it into a large serving bowl. Stir through the herbs, beets, zucchini and carrots, and scatter the almonds and dates on top.
If you have any cooked chicken left over from say cooking the Chicken Ginger Penicillin Soup (see page 97), then you could shred some of this chicken into the bowl.

 

Simple Chicken Bone Broth

Makes About 70 Fl Oz (2 L)
This is possibly one of the simplest things you could make and yet could have the most impact on your health. You just need a large pot, one that is a minimum of about 9 1⁄2 in (24 cm) in diameter, and 6 in (16 cm) in depth. Bigger is better. In fact, you can leave the vegetables and herbs out completely if you don't have them, it's the bones that are so important!

Ingredients
1 onion (peeled if not organic), roughly chopped
2 carrots, (peeled if not organic), roughly chopped
1 celery stalk, roughly chopped
2 lb 4 oz (1 kg) free-range or organic chicken bones, raw or leftover cooked bones
6–8 parsley stalks
1 tablespoon apple cider vinegar
1 small knob of kombu (optional)
1 bay leaf (optional)
1 teaspoon fresh or dried thyme leaves (optional)
4–6 pints (2–3 L) filtered water

Method
Put everything into your pot, with about 2 in (5 cm) extra water above the bone line to allow for evaporation.
Bring everything to the boil, then turn down to a very low simmer, so that the water is barely moving. Don't put a lid on your broth pot as this will cause the liquid to go cloudy or, if you like, put a lid on slightly uncovered.
Using a large spoon or ladle, skim any scum or foam from the top and discard. Where possible you want to keep the bones covered with water the whole way through. If your liquid goes below the bone line it will still make a good broth, you just won't have been able to extract all of the goodness from those bones above the water line.

Simmer very slowly for most of the day, anywhere up to 12 hours. That simmer needs to be slow, so that a bubble is only breaking the surface every second or two.
Strain the liquid through a fine sieve or through a clean muslin cloth lining a colander.
Pour the broth into a container or containers that you can fit in the fridge. Once cooled, put into the fridge to go cold for about 4 hours or overnight. Any fat left in the broth will solidify on the surface and can be easily removed.
NOTE: Kombu is a sea vegetable that is high in iodine, and helps add a subtle yet earthy depth of flavor to broths

 

Chicken and Yuzu Ramen

Serves 4
With its slippery noodles and deeply tasty, yet light broth, this Tokyo-style ramen is loved by everyone. At the end you splash in some yuzu, which finishes this dish off with a lovely citrusy tang. For a gluten-free option, brown rice noodles can often be found to replace the wheat ramen.

Ingredients
70 fl oz (2 L) chicken bone broth
14 oz (400 g) ramen noodles
14 oz (400 g) cooked chicken, shredded
4 eggs, in their shells
2 large handfuls baby spinach leaves
1 large handful bean sprouts
4 spring onions (scallions), thinly sliced
2 in (5 cm) knob fresh ginger, finely grated
1 nori sheet (seaweed), crumbled
yuzu sauce or tamari sauce

Method
Heat the broth in a saucepan over medium heat until boiling, then reduce the heat to low to simmer.
Follow the packet instructions to cook the ramen.
Cook the eggs in boiling water until just soft in the middle (about 6 minutes). Once cool enough to handle, peel off the shells.
Wilt the spinach in the broth, then remove and divide between the bowls.
Divide the cooked ramen into the bowls, and add the bean sprouts and spring onions. Cut the eggs in half, and put two halves into each bowl. Divide the shredded chicken between bowls.
Scatter over the ginger and nori and pour the hot broth into each bowl. Add about 2 teaspoons of yuzu to each bowl. If you like, add a splash of tamari sauce.

The Bone Broth Bible
New Holland Publishers
Author: Emma Ellice-Flint
RRP: $35