MEAT & BONES | Healthy diets healthy food guide

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MEAT & BONES

All over the world, when people eat meat, they also use the bones to make nourishing stock or broth. Then they use the broth to make delicious soups, sauces and stews. Bone broths provide calcium and phosphorus for your own bones, in a form that is very easy for the body to use; they provide nutrients that help build healthy joints and cartilage; they help the body detoxify; and they help the body digest food.

OXTAIL BROTH

About 4 pounds oxtails
1/4 cup white vinegar
2 carrots, peeled and chopped
1 onion, chopped
3 sticks celery, chopped
2 teaspoons dried herbs

Place oxtails in a large flame-proof baking pan and bake at 400 degrees until browned. Place in a crock pot with remaining ingredients. Place the baking pan over a burner and add some water to the pan. Bring to a boil and stir around, scraping up all the residue in the pan. Add this water to the crock pot along with enough water to cover the bones. Bring to a simmer and skim off any scum that rises to the top. Cover and simmer about 12 hours. (You may also prepare broth in a stock pot.) Let the broth cool, remove the bones and vegetables with a slotted spoon, and strain the broth into a bowl. Chill and remove any fat that comes to the top. Transfer to plastic containers and store in the refrigerator if you plan to use the broth within three days. For long-term storage, store in the freezer. You can use this broth in nourishing soups, stews and sauces, or drink like tea in a mug. Makes about 3 quarts.

EASY RICH CHICKEN BROTH

Enough chicken bones to fill a 3-quart pot
1/4 cup white vinegar
1 onion, chopped
2 carrots, peeled and chopped
3 sticks celery, chopped

You can use bones left over from a cooked chicken, or buy chicken necks
and backs. Place the bones in a baking pan and roast at 350 degrees until well
browned. Place in a stock pot and fill the pot with cold water. Add the vinegar
and vegetables and bring to a simmer. Skim any scum that rises to the
top of the water. Cover and simmer for several hours or overnight. (You can
also make broth in a crock pot.) Let the broth cool and remove vegetables
and bones with a slotted spoon. Pick the small amount of meat off the bones
and use in soups and salads. Allow the broth to cool, strain into plastic containers
and store in the refrigerator if you plan to use the broth within three
days. For long-term storage, store in the freezer. Makes about 2 quarts.

NOTE: You can also make this broth with a whole chicken so you will
have a lot of chicken meat to use in dishes like chicken curry, chicken salad,
chicken à la king, soup, tacos and burritos. In addition, buying a whole
chicken rather than chicken parts is very economical.

To make broth with a whole chicken, remove the liver and gizzards from the
cavity and place the chicken and organ meats in a large pot. Add vinegar and
vegetables and cover with cold water. Follow the directions above. The meat
can be stored in a covered glass or stainless steel container for several days.