Bone Broth For Healing and Wellness
Bone broths are another wellness and healing elixir you can add to your bag of healthy tricks. Homemade and brimming with nourishing goodness, bone broth is simmered for 24 to 48 hours. Slow cooking releases all the minerals and nutrients from the bones, meat and veggies in a way that regular cooking cannot.
Bone broth contains minerals that are easy to absorb including calcium, magnesium, phosphorus, silicon, sulphur and trace minerals. It also has broken down material from cartilage and tendons, like glucosamine, which is commonly sold as an expensive supplement. I learned how to make broth when I was searching for natural ways to heal Nicky’s respiratory system via Sally Fallon’s ‘Nourishing Traditions’ cook book.
Basically, when you’re feeling run down or just want be proactive about your health and give your guts some lovin’…drink bone broth! Drink it every day if you can.
Please don’t wait until you’re sick to try making bone broth. Make it now and keep a stock pile of small portions in your freezer. I re-purpose glass jars and store my broth in these in the freezer. This ensures you’ll always have it on hand so you can ditch nasty store-bought stock, which is definitively terrible for your gut. Your homemade broth will infuse your food with incredible flavour!
It goes without saying that fresh, organic produce is best. When you buy a whole free range or organic chicken you’ll find it’s way more cost effective than buying it by the kilo. I remove the breast from the whole chicken and freeze it until I have enough breasts to make some almond crusted chicken schnitzel…a family fave.
Here’s my bone broth recipe. I hope you enjoy its nourishment and the beautiful flavour it brings to your cooking.
A whole chicken (with breast removed)
1-2 Chicken carcasses or chicken necks or chicken feet
8 -10 litres of water
¼ cup of apple cider vinegar
2-4 carrots cut in half length ways and then into 3cm chunks (if organic leave unpeeled)
2 sticks of celery cut into 3cm chunks
1 onion (if organic leave unpeeled and cut into quarters)
1 head of garlic (if organic leave unpeeled and cut in half)
Handful of fresh thyme
15-20 peppercorns, approx.
2 bay leaves
4-5 dried reishi mushrooms (if you have them)
- Rinse carcasses and chicken. Place them in a pot.
- Pour apple cider vinegar over chicken.
- Pour cold filtered water over the chicken and allow to sit for approximately 30 minutes.
- Turn the heat up to medium and slowly bring the pot to a gentle simmer.
- Once the pot is simmering gently add all the vegetables, herbs and spices to the pot and ensure that it comes back to a gentle simmer.
- Reduce the heat to low so it’s gently bubbling. I generally look for about 2-3 bubbles popping at a time.
- Leave the pot to simmer (covered) for minimum 24 hours. Note: during the day I am quite happy to be in and out of the house and leave the pot simmering at the back of my cook top. I use a smaller burner to ensure that I can maintain a gentle simmer.
- Once the simmering time is up, use a sieve and tongs to very carefully remove the carcass from the broth. Place it on a plate, remove any meat and put aside. The broth will be scorching hot, so take care.
- Strain your broth into a glass bowl to cool before portioning into glass jars for freezing. Note, please allow jars to cool on bench before moving to the fridge to cool right down before freezing. I leave the fat on top for extra nutrients and flavour.
When I make a broth I often keep a portion aside for chicken soup that evening and freeze the rest to use in my cooking or to make up quick healing soup as needed.