2kg beef or lamb bones – for stock, use meat on the bone (eg. ox tail, shin, lamb shanks); for broth, use a mixture of marrow, knuckle and meat bones
3 litres filtered water (approx.), room temperature
¼ cup of apple cider vinegar (for broth)
1 large brown onion, roughly chopped (opt)
2 carrots, roughly chopped (opt)
salt and pepper
To make meat stock
Place meat on the bone into a large, heavy-based stock pot or slow cooker, cover with water, add 2 tsp salt and 1 tsp pepper, and add veggies if using.
In slow cooker:Cook for 4-6 hours on high, removing any foam that rises to the top.
On stove top:Bring to a boil over medium heat, then reduce to a low simmer. Remove any foam that rises to the top, cover, and simmer for approx. 4 hours.
Strain off stock to glass containers. Remove meat from bones and place in fridge to use for other meals.
To make bone broth
Place the bones, water, vinegar, and veggies (if using) into a large, heavy-based stockpot or slow cooker. (You can add some salt and pepper but just be aware that the broth reduces as it cooks, so don’t add too much.)
In slow cooker:Simmer on low for 8 to 24 hours, depending on your preference.
On stove top:Bring to a gentle boil and remove any foam that rises to the top. Reduce heat and simmer for 6 to 12 hours, depending on your preference. Keep heat on lowest temp and top up water as needed so that the bones are always covered. If there is meat on the bones, remove once it is cooked and soft (eg. 2 hours) and refrigerate to use in meals, then continue cooking bones.
Once broth is finished, remove bones, veggies, etc from broth and strain. Pour the broth into glass containers. Discard bones and vegetables.
Store stock or broth in the fridge for up to a week, or freeze for up to 6 months. If freezing in jars, make sure you use good quality glass jars, leave a space at the top of the jar for liquids to expand, and don’t put the lid on until completely frozen, to prevent burst jars!
Cooking time is very individual – if you are sensitive to amines, cook your meat stock for only 2 hours then cool and freeze immediately. As your gut heals, you can slowly increase cooking times.
Amines increase the longer you cook the broth. Older meat will also be higher in amines, so buy very fresh meat/bones from a butcher.
If you’re drinking stock as a gut-healing ‘medicine’, just warm up half a cup on the stovetop, add a little sea salt and freshly minced garlic (and turmeric and ginger if you like), and sip like a cup of hot tea at least once a day. Also, add to meals as per suggestions above.
Once cold, the stock should be a bit jelly-like, and there will be a layer of fat on top. Keep the fat to use in cooking, or just stir into the stock/broth when using it in soup/stew.