This recipe is for Low Sodium Umami Bone Broth is one in a series of previews from Chef Mareya Ibrahim’s upcoming cookbook, Eat Like You Give A Fork: The Real Dish on Eating to Thrive. Coming June 2019 from St. Martin’s Griffin.
Copyright © 2019 by Mareya Ibrahim and reprinted with permission from St. Martin’s Griffin. Photography by Teri Lyn Fisher.
“My favorite way to make bone broth is in a slow cooker, but you can also do it in a pressure cooker. If you roast the veggies and bones first, it gives the broth an amazing, rich flavor. You will feel such a boost of energy from the natural collagen in the bones, too. You can use the same basic recipe for chicken bone broth. Feel free to add more veggies and turmeric or other spices to vary the flavor and make the broth more nutrient-dense.”
- 3-4 celery stalks, chopped into thirds
- 3 large carrots, chopped into 2-inch pieces
- 1 large red onion, quartered
- 2 garlic cloves, unpeeled
- 2 tablespoons ghee, melted
- 2-1/2 to 3 pounds beef soup bones (see note)
- 2 bay leaves
- 1 teaspoon sea salt
- 1 teaspoon black pepper, freshly ground
- 3 tablespoons raw unfiltered apple cider vinegar
- 1 Preheat oven to 425 degrees F.
- 2 In large bowl, combine celery, carrots, oion, and garlic and toss with the melted ghee. Put bones in a roasting pan. Add vegetables and spread everything into an even layer. Roast for 15-20 minutes until vegetables start to brown, taking care that nothing burns. Remove from the oven and transfer to a 6-quart slow cooker.
- 3 Add 12 cups water to the cooker (if your slow cooker is smaller, use less water). Cover and cook on low for 12 hours. While broth is hot, strain out solids and skim fat from surface, then allow to cool. Store broth in refrigerator. I may solidify and become jelly-like. That's collagen, the good stuff, so don't chuck it! When you reheat the broth, the collagen will liquefy; just give it a good stir to combine.
- 4 Note: for chicken bone broth, bring whole chicken to a boil, then reduce heat to a steady simmer for 1-1/2 hours. Pick meat off the bones and save for another use. Reserve the cooking liquid, straining out solids and fat from the surface. Place the bones with the veggies as you would the beef bones, and use the defatted chicken cooking liquid to finish broth in the slow cooker.