Calcium Through Bone Broths

Today, Sara Cabot of Little Lettice shares tips and recipes to bump up calcium intake for the whole family:

“Many children are lactose intolerant and therefore cannot get calcium from milk products. Apart from calcium supplements recommended by your pediatrician, bone broths (aka. stock) are a good way to get calcium – be it beef, lamb, or chicken broth. Broth is a nutritious base for hot or cold soups, or braised meat or vegetable dishes that require liquid be added to them. It also gives dishes a deeper flavor than simply adding water.
A few broth-making pointers

Start with cold water

Don’t stir

Don’t rush

Simmer, don’t boil

Don’t cover

Make it the day before, then you can refrigerate it overnight and skim the fat off the next day.

Stocks will keep in the fridge for 2 weeks and in the freezer for 2 months. You can always freeze stock in ice cube trays and store in freezer bags.

What kind of bones?

Beef broth is very nutritious, but since most of us eat steak or derivatives thereof, we have to buy the bones from the butcher. The best lamb bone is the leg (after eating the roast meat).

Chicken is probably the most eaten meat off the bone as many of us enjoy whole roast chicken. Making broth is a good way of using up the carcass, along with old veggies you may have lying around.

Chicken Broth

2 - 3 pounds chicken carcass (ideally farm-raised, free-range)

4 quarts cold water

1 large onion, coarsely chopped

2 carrots, peeled and coarsely chopped

3 celery stalks, coarsely chopped

1 bunch parsley

Place all ingredients in large stockpot over medium heat. Bring to boil, reduce heat, and partially cover. Simmer for 6-8 hours skimming top frequently. Strain liquid and refrigerate overnight. Remove layer of fat from surface and refrigerate or freeze until ready to use.

Beef Broth

2 pounds beef bones

1 large onion

1 bay leaf

1 teaspoon whole peppercorns

1 teaspoon whole cloves

1 teaspoon kosher salt

4 quarts cold water

Place all ingredients in large stockpot over medium heat. Bring to boil, reduce heat, and partially cover. Simmer for 4 hours skimming top frequently. Strain liquid and refrigerate overnight. Remove layer of fat from surface and refrigerate or freeze until ready to use.”

Image credit: Mikasa Antique White Soup Tureen