It’s that time of year when we crave warm and comforting foods and drinks, so it’s good to have some healthy options ready to go in your kitchen. Broth is one that can be in a jug in your fridge and warmed up as a nourishing brew.
Boiling bones could be thought of as a bit gross, but if you choose to eat meat, then you might as well get the most nutritional benefits from it. I’m using chicken for this recipe as it’s the most common meat that I eat, but you can boil the bones of any animal; duck, turkey, lamb, fish…
Like our bones, chicken bones are rich in calcium, magnesium, phosphorus, silicon, sulfur chondroitin, glucosamine and a variety of trace minerals. The gelatin found in bone broth attracts and holds onto liquids including digestive juices -aiding proper digestion.
Bone broth also;
✔️Inhibits infection caused by cold and flu viruses, as well as fights inflammation.
✔️Speeds up healing and recuperation from illness.
✔️Heals the lining of the gut from lifestyle and dietary damage.
✔️Reduces joint pain and inflammation.
✔️Strengthens bones, hair and nails.
I always promote buying organic meat where possible, you’ll reap more nutritional benefits plus you won’t be ingesting potentially harmful antibiotics and steroids found in in un-organic meat. You can read more about this on the Soil Association website.
After you’ve enjoyed your delicious organic chicken meal pop the bones into a big pan, and anything else that’s left like gelatin, skin, stuffing ingredients especially onion and herbs.
What to add;
5cm Leek (cut into chunks) or/and 1/2 onion
1 big carrot (cut into chunks)
2 cloves of garlic
2 bay leaves
1 tsp of pepper corns
2 tbsp of apple cider vinegar (I use Biona, whichever brand you use it must contain ‘the mother’). The addition of apple cider vinegar is really good to help leech all those valuable minerals from the bones.
Herbs and spices to taste (If your meat was seasoned when you originally cooked it you might not want to add any extra, also don’t overpower the natural flavours of the veg and bone juices)
Pop all ingredients (except apple cider vinegar) into the pot with your bones.
Fill with water making sure all the ingredients are covered.
Bring to boil and remove the surface scum.
Turn down heat to the lowest setting, add the apple cider vinegar and let simmer for 8-14 hours. Remove scum when it surfaces.
Remove from heat and leave to cool down.
Pour into a non-plastic container (jug, glass jar, bottle), using a fine metal strainer to remove all bits of bone and vegetable.
When fully cooled store in fridge (good for 5 days) or freeze.
Bone Broth can be used as stock for a risotto (my favourite), in a stew, or simply as a nourishing and nutritious drink ☕️