Golden Elixir: Bone Broth with Olive Oil
This preparation is not just a simple broth; it's a nutrient extract designed for maximum absorption. The key lies in the quality of the ingredients: bones from pasture-raised animals and cold-pressed oil.
Ingredients
- 2 kg of bones (marrow, knee and joints of calf or carcasses of free-range chicken).
- 2 tbsp apple cider vinegar (helps extract minerals).
- 3 liters of filtered water.
- 2 carrots, 2 celery stalks and 1 onion chopped roughly.
- 60 ml de Extra Virgin Olive Oil (added at the end).
- Sea salt and black pepper to taste.
- Optional: Fresh turmeric and ginger to enhance the anti-inflammatory effect.
Instructions
- The Roast: Preheat the oven to 200°C (390°F). Place the bones on a baking sheet and roast them for 30 minutes, or until golden brown. This step is crucial for flavor and to release the initial nutrients.
- The Extraction: Place the bones in a slow cooker or heavy-bottomed pot. Add the water and apple cider vinegar. Let it sit for 30 minutes in the refrigerator.
- Slow Cooking: Bring to a boil, then reduce heat to low. If using beef, cook for 24-48 horasIf it's chicken, 12-24 horasAdd the vegetables in the last 4 hours.
- Filtered out: Strain the broth through a fine sieve or cheesecloth. Let it cool. You'll notice that it turns into a gelatinous substance when refrigerated; this indicates a high collagen content.
- The Final Emulsion: When ready to serve, heat a cup of broth. Just before drinking, add a generous spoonful of extra virgin olive oil raw. Whisk lightly with a milk frother to create a creamy emulsion.
Benefits of the combination
The combination of olive oil and bone broth creates a biochemical synergy that surpasses the benefits of each ingredient separately.
Gastrointestinal repair
Bone broth is rich in gelatin and glutamineessential for repairing the lining of the small intestine (useful in cases of leaky gut). Olive oil, for its part, provides oleocanthalan anti-inflammatory compound that reduces irritation in the digestive tract. Together, they act as a lubricant and repairer of the gastric mucosa.
Joint and bone health
While the broth provides the collagen, glucosamine and chondroitin Essential for rebuilding cartilage, the healthy fats in extra virgin olive oil act as a transport vehicle. The oil's polyphenols help reduce oxidative stress in the joints, improving mobility and reducing pain.
Absorption of fat-soluble vitamins
Bone broth contains minerals such as calcium and magnesium. Adding olive oil facilitates the absorption of fat-soluble vitamins (A, D, E and Kthat may be present in the broth or in the rest of the diet. The fat in the oil is the "fuel" that allows these vitamins to reach the cells.
Reinforcement of the immune system
This combination is an antioxidant powerhouse. Amino acids like glycine (from the broth) They support liver function and detoxification, while the oleic acid in the oil strengthens cell membranes against external attacks.
We hope you enjoy this recipe for bone broth and olive oil!
