Bone Broth Recipe (and why it so good for you)
The Benefits of Bone Broth
There is a good reason why we were served chicken soup by our mothers’ when under the weather. In fact as we know it, any bone broths (chicken, beef, lamb or fish) are part of traditional diet by most known cultures.
In the past, every part of the animal were used; bones, marrow, skin, feet, tendons and that which couldn’t be eaten directly, were boiled and simmered over a period of days to produce a nutrient dense broth. These parts are known to release compounds like collagen, proline, glycine and glutamine; protein and amino acids which have healing properties.
Bone broths also release absorbable minerals like calcium, magnesium, phosphorous, silicon, sulphur and more. Not only that, it also contains anti-inflammatory compounds like chondroitin sulphate and glucosamine.
Some studies have indicated that amino acids in chicken broths actually boost the immune system that help the common cold and flu and also disorders like allergies, asthma and arthritis. There are that many different nutrients found that cannot be obtained easily or absorbed from other commonly eaten foods.
To put it in a nut shell, bone broths are called “nature’s multivitamin”.
In general it is packed with
- Over 19 essential and non-essential amino acids which are building blocks of proteins
- Collagen/gelatine which help form connective tissue
- Nutrients that help heal digestive disorders, boost immunity and brain health
A Simple Bone Broth Recipe
It is important to use body parts that are not usually found in the meat section of the supermarket. If using chicken try to get chicken feet and neck. Also use grass or pasture fed animals free of antibiotics and hormones. Essentially use bones, fat, meat vegetables and water. For lamb and beef perhaps browning the meat before slow cooking however not for chicken and fish. Apple cider vinegar is used to draw minerals from bones.
- Place bones in a large slow cooker and cover with enough filtered water
- Add two tablespoons of apple cider vinegar and leave for an hour before cooking
- Add some carrots, onion, celery stalks and fresh herbs like parsley or thyme
- Add a teaspoon of Himalayan salt or Celtic sea salt
- Bring to boil and skim any scum and discard
- Reduce to low simmer and cook for 24 hours for chicken and 48 hours for beef or lamb. Make sure there is enough water for this slow cooking
- After cooking time add fresh herbs and a bit more salt for flavour and cook for further 10 minutes
- Let the broth cool then strain and make sure the marrow is in the broth
- Broth can be stored in batches in the fridge for up to one week or six months in the freezer
As a naturopath Vinola recommends patients use the broth to make soups with vegetables and meat or just to drink on its own. The broths are ideal to use as part of a low carbohydrate diet or a GAPS (no grain) diet. She highly recommends it as part of a diet regime for weight loss, food intolerance, digestive disorders, autoimmune disorders, joint pain and many other ailments.
Vinola consults at both our Springwood and Eatons Hill Clinics, phone 3808 8624 for appointments or email us at firstname.lastname@example.org