Luke Hines’ Brilliant Bone Broth
This nourishing and healing bone broth crosses the line between food and medicine – plus it tastes delicious too. And all it requires is a combination of beef bones and water mixed with nutrient-rich veggies and a splash of vinegar to help extract the maximum amount of nutrients.
- 1 onion, roughly chopped
- 4 celery stalks, roughly chopped
- 2 garlic cloves, roughly chopped
- About 400g vegetables of your choice
- 1 tbs apple cider vinegar
- 2 bay leaves or thyme sprigs
- 1 tbs black peppercorns
Chicken stock base
500g cooked or uncooked chicken carcasses (plus any extra bits you can find like the feet, necks and wings)
Beef stock base
1–2 kg beef bones (including ribs, marrow, knuckle and neck bones, if possible)
Fish stock base
1 kg white-fleshed fish carcasses (including heads, tailbones and offcuts)
Flavourings (per person)
- Pinch of ground turmeric
- Pinch of ground cumin
- Pinch of ground coriander
- A squeeze of lemon juice
- Pinch of salt
Place all the ingredients, except the flavourings, with your choice of stock base in a large stockpot and cover with 4 litres of water. Bring to the boil for 2 minutes and then reduce to a simmer.
For chicken broth, leave to cook for at least 4 hours and up to 24 hours.
For beef broth, leave to cook for at least 12 hours and up to 36 hours.
For fish broth, leave to cook for at least 3 hours and up to 6 hours.
The longer you cook the broth the more minerals and nutrients you will extract from the ingredients and bones and the darker and more richly flavoured your broth will be.
Alternatively, cook your broth in a large slow cooker on low for at least 10 hours.
Allow the broth to cool a little, then remove the bones, strain, and transfer the liquid to suitable containers. The stock will keep for 7 days in the fridge or up to 6 months in the freezer.
When ready to use, measure out about 250 ml (1 cup) of stock per person and ladle it into a small saucepan over medium heat.
As it warms, whisk in the flavouring ingredients until well combined and continue to heat, whisking gently, until your desired temperature is reached.
Pour into a cup and enjoy your delicious broth!
Makes 2-3 litres
When the broth cools in the fridge the fat will congeal on the top – you can scrape this off and use it for frying in other recipes, if you like.
For a simple vegetable stock, just simmer up all the vegetable ingredients without adding a meat- or fish-stock base.
When heated over a long time the minerals from bones leach into the liquid they are cooked in, making them easier for us to absorb.
One of the key nutrients we derive from stock is gelatine, which supports the healing of the gut lining and improves digestion by helping us better absorb the nutrients in our food.