Low FODMAP Slow Cooker Bone Broth/Veggie Broth




Pretty Delicious Life Low FODMAP Slow Cooker Bone Broth/Veggie Broth

You guys, how did it take me THIS long to get a broth recipe up for you?! SHEESH. I would like to personally apologize for depriving you of this for so long, but I AM posting just in time for cozy season, which definitely counts for something!


I love making my own broth at home for so many reasons. First, it's an amazing way to utilize veggie + herb scraps and to cut down on food waste. If you don't always think to make pesto with your carrot or beet greens and you're not sure what to do with the broccoli stalks that are high in FODMAPs, simply toss them in a freezer bag and collect other veggie + herb scraps until the bag or container is full and you have enough to start a broth. I also like to use veggies like carrots or celery that have maybe been hanging around a little longer than they should have to flavor my broth. Instead of throwing them away once cooking is complete, you can set them aside in a separate bowl to use as a base for soups like veggie or chicken noodle for example.


Another reason I like to make homemade broth is, it is a kitchen staple! If you have homemade broth, veggie or bone, on hand at all times, you can make your favorite soups, stews, bisques, braises, marinades, sauces and more at any time. It is also extremely helpful to have around if you are following a low FODMAP diet for your gut health or gut healing, because you are controlling what goes into it. Those who are super sensitive to alliums - think onions and garlic - can feel confident they won't experience a digestive flare if they've made broth at home. My recipe calls for scallions and a little garlic or garlic infused olive oil, because the green parts of scallions are low FODMAP friendly, but you'll also be straining the solids out of the broth, so if garlic is included and you can tolerate infusions, then you'll be able to enjoy the flavor without worry. If you're super sensitive, then you can leave it out. Most broth you buy at the store does contain garlic and onion, and although pieces of these alliums typically are not floating around inside the package, those of us with serious sensitivities can have a difficult time finding broth that works for them.


If you are someone who experiences gut health issues, bone broth especially can also be a life saver in the event of a flare up when keeping food down just isn't an option. Sometimes our digestive systems just need a little bit of a break, and bone broth is that gut-healing, collagen-packed, nutrient-dense cup of soothing that you'll want to have at the ready.


The good news is, making it at home yourself is SUPER simple and is mostly a hands-off process! Read on to see how it's done and don't forget to leave a review in the comments if you make this recipe!



Disclosure: This post contains affiliate links. I may receive commissions for purchases made through links in this post, but rest assured these are all products I personally use and very highly recommend. I will never link to anything on this site unless it is something I love!


Ingredients


Veggie Broth Base


8-10 cups water (depending on size of slow cooker)


2 bay leaves


1 tbsp coriander seeds


1 tsp whole cloves


1 tsp white pepper


1 tsp sea salt


1 tsp black pepper


2 tsp turmeric


Fresh rosemary*


Fresh oregano*


Fresh thyme*


Veggie + herb scraps like: carrots + carrot greens, kale, parsley, cilantro, broccoli


1 bunch scallions


Optional: 1 tbsp garlic infused olive oil for flavoring


*Can be dried if fresh not available.


Add-ins for Bone Broth


1lb beef bones (found at your local butcher or in the butcher's freezer section of most grocery stores. Also look for bones labeled "soup bones"


Equipment Needed:


Slow Cooker

Roasting pan or sheet pan

Large stock pot

Strainer

Mason Jars

Parchment Paper Sheets



Note: If you are making veggie broth, skip down to step 4


  1. First you will need to blanch the beef bones. Add them to a large stock pot of cold water, making sure the water just covers the bones and slowly bring to a boil. Allow bones to boil for about 20 minutes prior to moving on to next step. Blanching is a necessary step in order to remove any impurities from the bones. Failure to do so can result in rancid tasting broth...yuck!

  2. While bones are blanching, pre heat oven to 450F. When bones are finished blanching, add them to a parchment lined sheet pan and roast for 20-30 minutes.

  3. After roasting the beef bones, add them to the basin of a slow cooker.

  4. Add all of your remaining herbs, spices, veggie scraps and water to the slow cooker. Note: add your water last so you avoid over-filling the slow cooker.

  5. Cook on low for 24 hours.

  6. After 24 hours, strain broth into mason jars or other sealed containers. May be stored in fridge for up to 4 days or in the freezer for up to one year.








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