For me, a warm cup of savoury bone broth is the ultimate comfort on a rainy day. I discovered a bone broth recipe about five years ago, tried it and I was immediately in love. It reminded me somewhat of the hot cup of Bovril that my grandfather used to give me on occasion as a child.
Bone broth has been consumed in many cultures across the globe for centuries. In Traditional Chinese Medicine it is believed to improve sleep, help with digestive issues, heal the gut and also have anti-inflammatory properties.
In her book, New York Times Bestseller, Dr. Kellyann’s Bone Broth Diet, Kellyann Petrucci states that, “Bone broth isn’t just broth. And it isn’t just soup. It’s concentrated healing. This broth made from meat, poultry, or fish bones and simmered on the stove for hours until it turns into nutrient-rich ‘liquid gold,’ is one of the world’s oldest and most powerful medicinal foods.” Through her program, she has helped people lose weight and regain energy by adding broth to their daily nutrition.
The base for any bone broth is essentially bones, water and vinegar. Vegetables, herbs and spices are added for additional nutrition and flavour.
This can be a frugal way to use up bones leftover from previous meals and excess vegetables can be included as well. Chicken feet, back and neck, pig feet, turkey, lamb, and even fish bones can make a hearty broth. I personally prefer chicken feet, beef bones or cow heels when I make bone broth.
For this recipe, I used cow heel or cow foot as it is called in other parts of the Caribbean. It is a popular ingredient, especially in soups and it is widely available in supermarkets across the nation. Cow heel is rich in cartilage which breaks down to gelatin and amino acids when cooked. Apple cider vinegar is also added to the cooking process to dissolve valuable minerals in the bones.
Fresh turmeric root (Haldi) was included in my recipe for added benefits but you can add the powder or leave it out completely. Experiment with different spices and herbs and make it your own.
It is best to cook the broth low and slow. Some people cook it for between 24 and 48 hours.
Caribbean Cow Heel Bone Broth
Equipment
- Slow Cooker (4 quarts or larger)
Ingredients
- 3 lbs Cow Heel
- 10 cups Water
- 2 medium Carrots
- 1 large Onion
- 2 tbsp Apple Cider Vinegar
- 4 whole Pimento Peppers
- 4 cloves Garlic
- 2 tbsp Turmeric Root
- 1 tbsp Cilantro
- 1 tbsp Chives
- 1 sprig Oregano
- 2 dried Bay Leaves
- 1 tsp Salt or to taste
- 1 dash Black Pepper or to taste
Instructions
- Add the cow heel to the slow cooker.
- Roughly chop the carrots, onion, pimento peppers, garlic, turmeric root, chives and cilantro. Add to the slow cooker.
- Add the water, bay leaves, sprig of oregano, apple cider vinegar, salt and black pepper.
- Cover the slow cooker and allow the bones to simmer for at least 14 hours.
- When cooking is finished, adjust for salt then carefully strain the broth through a mesh strainer to remove the solids.
- Pour into a bowl or mug and enjoy immediately or allow it to cool fully before storing in the refrigerator for up to 4 days or up to 2 months in the freezer.
- Note that when the broth is chilled, it becomes gelatinous due to the collagen. The fat sits at the top and can be easily removed, if you prefer.
- Other than enjoying this broth on its own, it can be added to soups, sauces, stews and gravies.
