Bone Stock Recipe
This is my basic stock recipe that I recommend to all of my clients on their fertility journey.
You can hear me speak more about bone stocks in our monthly free online events called Fertility Question Time.
Stock can be made from any animal or fish bones (and heads for fish stocks).
Chicken, beef, lamb and salmon are the most common stocks used today, and I also encourage my clients to eat wild meats and make bone stocks from wild animal bones, such as venison, boar, pheasant and wood pigeon.
I suggest wherever possible to only eat organic free range grass fed animals, wild game, and wild caught salmon or other fish from the northern cold water areas only.
The recipe listed here is for chicken. For any other stock just replace the chicken carcass with around 1-2kg of bones.
I buy a whole chicken and remove the breasts and legs, which are used for separate meals. Once the meat is removed you use the carcass and wings for the stock, and save the meat for another 1-2 meals.
1 organic grass fed free range chicken carcass (including wings).
1 organic leek
1 organic large carrot
2 stalks organic celery
5 litres of spring water
2 Tablespoons apple cider vinegar
1/2 -1 tablespoon raw sea salt
If buying a whole chicken, remove the breasts and legs and keep them for another meal. Break the remaining carcass down into smaller pieces (this also opens the bones up so that they release their nutrients). If the organs (liver etc) come with the chicken you can also use these, as they are nutrient packed.
Put the chicken carcass into a large stainless steel (not aluminium) pot. Add vegetables and salt and cover with 5 litres of spring water. Add the 2 tablespoons of apple cider vinegar and leave to sit for 1 hour without heating.
After an hour turn on the heat and bring to the boil for a maximum of 2 minutes. This ensures there are no dangerous bacteria in the stock from the chicken. After a maximum of 2 minutes, turn the heat down to the lowest setting which is hot but not simmering.
You will notice a lot of ‘froth’ floating on the surface. Gently remove as much of this as possible with either a large spoon or a small sieve, by skimming across the top of the stock. Once clear just leave to cook slowly. Do not stir the stock – this helps to keep a nice clear stock at the end.
Cook for at least 8 hours, topping up with fresh spring water as needed, but ideally cook for for up to 16 hours for a stronger broth.
Once cooked, strain it through a sieve, discard the bones and vegetables and keep the liquid.
Then use as a base for other sauces and gravy’s and you can also cook rice with some ready made stock.
I personally drink my stock, and I have at least 1 cup a day as a medicinal and nutritional drink.
Beef Bone Stock Recipe:
Use the same recipe as above but instead of chicken use beef bones, and use only the rib, hip or shoulder. Before starting the recipe you need to pre-roast the beef bones in the oven (gives a better flavour) at 180°C for 45 minutes prior to starting the stock. Then follow remaining recipe as for chicken but as the bones are cooked, you can skip the boiling part too.
Oxtail Stock Recipe:
Copy the beef recipe above but instead of beef bones use 500g- 1kg of ox tail
Fish Stock Recipe:
Fish stock should be made from either the whole fish or just heads & tails, as this is where most of the nutrients are contained. Cook in the same way as the chicken recipe – no pre-cooking of the fish bones is required. Just replace the chicken carcass with 2-4 whole salmon heads and tails.
Cook Fish stocks for between 6-8 hours.
The stock must be cooked for a minimum of 8 hours, but you can continue to cook it over 2-3 days if you prefer to extract as many nutrients from the bones as possible.
I usually start my stocks in the morning, cook them all day, and then switch them off overnight and leave it with a lid on to cool down. The following morning I repeat another day of cooking.