Green Goddess: Bone Broth

Long Lunch 10/07/2018
Photo: Stock

Green Goddess Bone broth by Wendyl Nissen

Thanks to its high nutritious value, good old-fashioned bone broth is coming back into fashion. Now, I know it doesn’t sound very glamorous, but the bones we often throw out have vitamins and minerals in them which are rich in protein, do wonders for your gut and are great for your immune system. In fact, scientists now believe that it’s the bones in chicken soup that make it such a fantastic cold cure. So the next time you’re clearing up after a family roast, don’t toss those bones! Set them aside for this scrumptious broth, which will soon become a staple in your winter kitchen.

Bones (you can use any kind that you like)
2 tablespoons apple cider vinegar
Vegetables (you can use most vegetables, but I would avoid bitter tasting ones like broccoli, cabbage, turnips or Brussel sprouts)
Herbs (don’t be shy, nearly any herbs will work here too! I like to tie rosemary, thyme and bay leaves into a bundle and dunk them in at the end)

1.     Pop the bones into a crock-pot, cover with cold water and bring to a simmer.
2.     Add 2 tablespoons of apple cider vinegar and bring to the boil, adding in accompanying vegetables according to their cook times.
3.     Once boiling, reduce the heat and bring to a simmer. Keep the broth simmering for at least 4 hours for chicken bones and minimum of 6 hours for beef and lamb. Skim off any foam and fat as it rises to the top.
4.     In the last hour of cooking, sprinkle in any dried herbs you would like to add. If you’re using fresh herbs, add them in for the last minute.
5.     Strain the broth into a bowl for use straight away, or store in the freezer.

Top tip: For a stronger flavour, you can also roast your bones for 25-30 minutes at 180 degrees Celsius beforehand.

The Long Lunch with Wendyl Nissen, 12pm - 3pm on RadioLIVE and streaming live to the rova app on Android and iPhone.