© 2013 CrossFit  Rockwall  /  Paleo  Ninja  Cooking  Show

Improve your gut health, joint health, and immune

system with this nourishing ancient remedy

Bone Broth used to be a staple in

households across the world. It cured

colds, improved strength, banished

fatigue, and soothed joint pains. It

has since been replaced by a dangerous

chemical substance called MSG. It’s time

to go back to our roots and resurrect

bone broth.

© 2013 CrossFit  Rockwall  /  Paleo  Ninja  Cooking  Show

Cooking Show

Watch the Paleo Ninja show on making bone broth Cooking

https://vimeo.com/77647293

© 2013 CrossFit  Rockwall  /  Paleo  Ninja  Cooking  Show

Benefits

There are so many benefits to consuming bone broth. Here are a few of

our favorites:

v Bone Health: Bone broth is a good source of Glycosaminoglycans (GAGs), which support

joint health. You have probably heard of Glucosamine, a popular supplement sold in

health stores. Bone broth contains large quantities of this as well as other GAGs.

v Gut Health: The gelatin in bone broth helps heal your “leaky gut”, autoimmune disease,

digestion, and other intestinal issues.

v Liver Health: The amino acid, Glycine, helps de-tox your liver to keep it functioning like

it’s supposed to.

v It Keeps You Looking Young: The fountain of youth has finally been found…and it’s bone

broth! The high amount of collagen keeps your skin, nails, and hair healthy.

v Immune Health: Your body will be healthier and you’ll get sick less often from the

plethora of minerals in bone broth.

© 2013 CrossFit  Rockwall  /  Paleo  Ninja  Cooking  Show

10 steps to amazing broth: It is easy and inexpensive to make

1. Get you bones: You can use fish, chicken, beef, or any other bones you have. We

recommend using high quality bones from a local farm, if possible. Grass-fed beef bones,

free-range organic chicken, and fresh caught fish are best.

2. Choose your vessel: You can make your broth in either a crock-pot or stockpot. We

prefer a crock-pot since we frequently cook our broth for multiple days.

3. Load it up: Add the bones to your crock-pot or stockpot. For beef bones, you can brown them in the oven before adding them for extra flavor. Cover the bones with cold filtered water. Add ¼ to ½ cup of apple cider vinegar (this will help extract more nutrients and minerals from the bones). Add some roughly chopped onions, celery and carrots for extra flavor and nutrients.

4. Start cooking: You can let your bones sit for about 30 minutes before cooking to give

the apple cider vinegar time to do its thing. Then, bring your bone broth to simmer, and

adjust the temperature so that it continues to simmer. We usually put our crock-pot on

the low or “soup” setting for the maximum amount of time possible (which is 12 hours for

our crock-pot).

How-To

© 2013 CrossFit  Rockwall  /  Paleo  Ninja  Cooking  Show

5. Check on it: After a couple hours, you will want to check on your broth, if possible (we

frequently skip this step, and it always turns out fine). If there is any froth on top of the

broth, skim it off and discard. They say these “impurities” give the broth a funky flavor,

but we’ve never noticed.

6. Keep Cooking: Beef bones should cook between 12 and 72 hours. Chicken bones should

cook for 12-48 hours, and fish bones should go between 4 and 24 hours. We always try to

cook them on the longer side of that, since the longer the bones cook, the more

nutrients will be transferred to the broth.

7. Optional step: We will sometimes ladle out cups of bone broth to use while the broth is

cooking (as long as it’s been at least the minimum time). If you do this, you can add in an

equal amount of water to what you removed. This makes it like a magical, perpetually

full, pot of bone broth!

8. Strain and Cool: Once the bone broth has cooked the desired amount of time, take out

the big chunks of bone, and strain the rest into a large bowl or pot. Use a strainer with

small holes to remove as much of the solids as possible. Cool the bone broth in the

fridge.

9. Remove the Fat (Optional): You will see a layer of solid fat on top of your broth. We

leave the fat in our broth if there’s not a lot (it liquefies when you reheat it), or we will

skim off the fat and save it for sautéing veggies.

10. Divide and Store: Divide the broth into sealable containers that will make it easy for

you to reheat. We store ours in mason jars in the fridge, and put extra in the freezer.

Your bone broth will store for up to 5 days in the fridge (well, we’ve kept ours over a

week before…). Freeze whatever you don’t use. If you happen to forget about your broth

and leave it in the fridge for longer than a week, you can re-boil the broth and it

should still be good!

© 2013 CrossFit  Rockwall  /  Paleo  Ninja  Cooking  Show

Using Broth

What to do with your yummy bone broth

v Bone Broth Tea: Our favorite way to enjoy our bone broth is to simply heat it up in a

bowl or a mug and drink it. It’s a nice, warm treat!

v Make Soup: Use your nutritious broth as a base for soups or stews.

v Use it in Sauces: Bone broth is a great base for, or addition to, sauces and purees.

v Sauté Veggies: Add some bone broth to your sauté pan when cooking vegetables.

v Add it to almost any Recipe: Try adding a few tablespoons of broth to your sweet potato

hash, ground beef surprise, or burgers. Be creative!

v Get Your Kids to Eat it: Bone broth is especially healthy for kids. Try adding it to their

scrambled eggs, (paleo) pancakes, or (paleo) spaghetti sauce.

© 2013 CrossFit  Rockwall  /  Paleo  Ninja  Cooking  Show

Resources

Where to Get Cool Stuff & More Information

Help Support our cooking show by shopping through our Amazon links! It will cost you

nothing, and we will get a small return from it. Proceeds go towards producing more great

material for you!

v Crock Pot: We love our crock pot! This model is programmable and fits a lot.

http://www.amazon.com/gp/product/B005O37B28/ref=as_li_ss_tl?ie=UTF8&camp=1789&creati

ve=390957&creativeASIN=B005O37B28&linkCode=as2&tag=crosrock-20

v Apple Cider Vinegar: We always get it with the mother.

http://www.amazon.com/gp/product/B001I7MVG0/ref=as_li_ss_tl?ie=UTF8&camp=1789&creat

ive=390957&creativeASIN=B001I7MVG0&linkCode=as2&tag=crosrock-20

v If the above links are broken, check out our Amazon store:

http://astore.amazon.com/crosrock-20

More Information on Bone Broth:

v The Weston Price Foundation: Lots of good info on bone broth, among other things:

http://www.westonaprice.org/food-features/broth-is-beautiful