And don't worry if you're just getting started — I'll be doing random double- and triple-points days throughout the month so you can catch up.
Bonito broth, or dashi, is a Japanese stock. It is the fastest bone broth you can make. If you're in a hurry to get dinner on and you've run out of homemade stock, throw on a pot of bonito broth and you'll have it ready within 2-4 hours.
The length of time that you need to simmer bone broth depends on the size of the bones. Beef broth, for example, is made from large bones from cows or sheep or bison, and needs to be simmered for a few days to release all the minerals from the bones. On the other hand, you can make fish stock in as little as 4 hours.
Bonito broth is made from Katsuobushi, or bonito flakes, which are dried, fermented, and smoked skipjack tuna. Traditionally, Japanese women kept blocks of the dried bonito and used an implement to flake off as much as they needed each day. Nowadays the flakes are sold in bags.
Unfortunately, homemade dashi made from dried kelp and katsuobushi (bonito flakes) is rare today, even in Japan. Most people use granulated or liquid instant stock, which is typically laden with MSG (a neurotoxin).
Fast Fish Stock: Bonito Broth
- Filtered water (5 cups)
- Bonito flakes (5 ounces)
- Vinegar: white or rice wine vinegar or Apple Cider Vinegar (1 teaspoon)
- Optional: Kombu or Kelp dried 1 piece (4-6 inches)
1. Put 5 cups cold filtered water into a stock pot or large saucepan.
2. Add the vinegar.
3. If using kombu (kelp), add it to the water. (Please note: kelp is not allowed on the Intro GAPS Diet. If you are on Intro, leave the kelp out.)
4. Bring to a boil, then remove the kombu and discard.
5. Add the bonito flakes.
6. Turn down the heat to low and simmer for at least 2 hours and up to 4 hours.
7. Strain through a strainer with optional cheesecloth.
8. Cool and refrigerate — or serve immediately. You can also freeze it.
You can find bonito flakes at many health food stores or Asian markets.
Equipment Needed for This Recipe
Stock pot (enameled cast iron or stainless steel — not aluminum)
2-gallon glass jar (I use the ones I make kombucha in)
Slotted spoon or tongs