Cauliflower rice with home made bone broth
I am bone broth’s biggest fan. Not only is it packed with nutrients, it uses up left over scraps (10 points for recycling!).
I like to be super playful with my broths and try all different veggie scraps I can find. Although as a rule of thumb, your main ingredients should be onions, celery and carrots. Feel free to add in herb stems, leeks, shallots, onion peal, carrot peal, garlic (as well as the skin), fennel, lemon peal, crushed egg shells and the list continues.
You just want to stay away from cruciferous veggies e.g. no cabbage, broccoli, cauliflower or brussels sprouts. Also, make sure everything you use is clean. You don’t want your broth to have any dirt in it.
What is the different between stock and bone broth?
Broth requires a longer cooking time than stock, extracting more nutrients out of the bones. Which actually results in more flavour!
You can freeze your broth and use it in soups, casseroles, dal or curry, you name it.
Slow cooker or gas stove with a large pot
Silicon matts or baking paper
1kg of bones (organic beef or organic chicken carcass)
Scraps (minimum 1 onion, 2 carrots, 2 stalks of celery)
1 tbsp of celtic salt
1 tbsp of pepper
2 tbsp of apple cider vinegar
If you are using raw bones, especially beef bones, it improves their flavour to roast them in the oven first. Line the baking tray with a silicon matt or baking paper and place the bones on the tray and put in the oven, roasting for 30-40 minutes at 200 degrees. For chicken I usually use the left over carcass from our roast dinner.
Place all ingredients into a slow cooker on the stove in a large pot.
Fill the slow cooker or pot with water.
Cook on low for 18-72 hours
Strain the broth through the cheese cloth.
Remove the layer of fat with a large spoon and discard.
Large skillet with lid
1 large head of cauliflower
1-2 cups of bone broth or vegetable broth
1 cup of cooked quinoa
1/2 cup of fennel with green tops
1/2 cup fo dried fruit (mix of fig, dates, currents)
1/2 cup of sunflower seeds
1/2 cup of coriander and mint
1 tbsp of ginger
1 tbsp of 5 spice
2 tbsp of coconut oil
salt and pepper to taste
Cut cauliflower into florets. In 3 batches, break up the florets in the flood proctor until it resembles rice.
Heat oil in a large skillet over medium to high heat. Add sliced leek and sunflower seeds. Sauté until the leek is soft and the sunflower seeds are toasted. Add in spices and stir for another minute.
Add in the dried fruit, sliced fennel, the tops of the fennel chopped finely, quinoa and cauliflower.
Poor the broth over the mixture.
Simmer for 10 minutes with lid on.
Season to taste.
Serve with coriander and mint.
Cook it for your mates, they will broth!