Finding flavour in the kitchen doesn’t only depend on salt, sauces, and spices, but also on what you cook with. Broths may not be everyone’s favourite, but they are worth adding that extra zing to your dishes.
According to chef Athi Ntwakumba, a chef lecturer at Cape Peninsula University of Technology (CPUT) and co-founder of Thyme with the Chef, broths are ideal for making delicious soups, stews, jus, or clarifying them and using them as they are and pairing it with things like dumplings.
Health benefits of broth
Kulani Mtileni, a registered dietitian and founder of Dietitians24 from Polokwane in Mpumalanga, says bone broth can be made from any bones and skin, though most broths are leftovers from the butcher’s block.
He says you can make broth from chicken, beef, or pork bones.
Mtileni explains that bone broth has several benefits, including containing small amounts of the amino acid glycine, which may help promote relaxation and better sleep.
Additionally, it helps with hydration due to its high water content and is naturally high in collagen, the most abundant protein in the body.
He says, however, “There’s little evidence to support that eating foods rich in collagen will boost the body’s production of the protein.”
Mtileni also points out that bone broth may reduce inflammation, as the amino acids in it might counteract compounds in the body that cause inflammation. It could also be included in a healthy weight-loss plan.
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Ensuring safety
Mtileni notes that improper preparation and storage of bone broth can lead to bacterial growth, increasing the risk of foodborne illness.
He also cautions that the amino acids and minerals in bone broth can interact with certain medications, like blood thinners.
“It is important to follow proper food safety guidelines when preparing and storing bone broth to minimise these risks.”
Kulani Mtileni
He adds that while beef, chicken, and pork bones are commonly used, broths can also be made from turkey, veal, lamb, bison, buffalo, deer, and fish. With fish, in particular, careful preparation and storage are crucial.
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Bone broth recipe by chef Athi Ntwakumba
Ingredients
- Meaty bones (lamb/beef)
- Mirepoix (equal amount of onion, celery, and carrots)
- Lemon juice
- Vinegar
- Thyme
- Rosemary
- Bay leaves
- Peppercorn
- Garlic
- Ginger
Instructions
- Roast your bones at about 200 degrees Celsius for 30-40 minutes in a pan, depending on the size of the bones, until they are nicely browned (this will enhance the colour of the broth).
- Fry your vegetables until golden brown, then add the roasted bones. Deglaze the pan you roasted the bones in (add water), and add to the pot of vegetables. Make sure to roast your bones until they brown, as deglazing the pan is important to capture the flavour.
- Add enough water to cover all the bones and vegetables and cook on medium heat (it shouldn’t boil). Sautéing the vegetables also adds flavour.
- Finally, ensure it’s on medium heat and not boiling to extract as much flavour as possible.
- Vinegar and lemon juice help to extract most of the minerals from the bones.
- The broth can be stored in the fridge for up to three days before use or in the freezer for one to two months.
