Two options are possible, either a “white broth”, prepared from raw bones; or a “brown broth”, made from roasted bones to enhance the flavors. This step, however, creates a reaction in the body which promotes cellular aging, which is the opposite of the expected effect. So prefer the white broth.
- 2kg of chicken or beef bones
- 4 liters of water
- Vegetables of your choice
- Choice of spices and aromatics
- A touch of acidity (apple cider vinegar, lemon)
Place the bones in a large saucepan. Cover with cold water. Boil the water. Then reduce the heat and cook the broth for 1 hour over low heat, occasionally skimming the surface of the liquid to rid it of impurities.
Incorporate vegetables, spices and herbs. Pour in the chosen touch of acidity.
Simmer for several hours, uncovered or semi-uncovered.
Allow a minimum of 4 hours of simmering for chicken broth, 12 hours for beef broth, 2 hours for fish broth.
To make chicken broth, take a whole raw chicken (skin included) or a carcass with the neck and legs (rich in gelatin) or 8 raw wings.
To make beef broth, take beef bones, possibly marrow, joints and if possible, the tail.
To make fish broth, get bones and heads of fish. It’s usually free at the fishmonger’s! Do not use fatty fish (salmon, mackerel, trout, sardines) for your broths, they have a strong smell and taste.
Vegetables improve the flavor and mineral content of the broth. The basic vegetables are onion, a carrot-type root vegetable and a green leafy vegetable (leek, cabbage, radish tops). Don’t be afraid to use what you have at home and dare to mix it up.
The basic spices are black peppercorns and cloves, the aromatics are parsley, lovage or rosemary.
The touch of acidity is essential because it will help extract minerals from bones and dissolve cartilage and connective tissues to accelerate gelatin production and extract calcium.
Be careful not to let your broth boil, it just needs to simmer, otherwise the gelatin molecules will be destroyed.
If you are reheating your broth, avoid the microwave. High temperatures and waves denature amino acids and make them toxic to the liver, kidneys and nervous system.
In the case of a meat broth, if you used a whole chicken or beef shanks (with meat), remove the flesh from the bones and reserve this meat for other uses such as a salad, a sandwich, a wrap , a Parmentier hash, a wok, etc.
The broth will keep for 2 to 3 days in the refrigerator covered with cling film. It can be kept for several months if it is frozen. The ideal is to slip it in small quantities into bags intended for freezing, labeled and stored flat.
To degrease your broth, simply put it in the cold until the fat rises to the surface, hardens forming a white film, easy to remove. You can give it to birds at this time of year.
In the case of beef broth, it is preferable to degrease it because the liquid will be more digestible. For other meats or for fish, this degreasing is not compulsory.
To go further: Le bouillon d’or, by Laurence Fischer and Céline Toucanne, eds. Renaissance of the Book.