Bone Broth, a miracle food?
There's something about the words 'chicken and vegetable broth' that sound so soothing, so healing.
Bone broth has been used in many cultures throughout the ages as a classic healing remedy and a staple base for a variety of meals. It's an integral part of many 'healing' diets today (like the GAPS diet) because it is so nutritious and easy to digest. In this post I'm going to share with you some tips to supercharge your bone broth with extra taste and nutrients.
What are the benefits of bone broth?
We could dive deeper into the science but I think you get the idea - bone broth is AMAZING!! So, let's get to the fun part...
How to make bone broth
- If I'm using beef bones I firstly I bake the bones (1-2kg) on 200°C for about 30 minutes. This gives the broth a more robust flavour.
- Remove from the oven and place in your slow cooker.
- Add a 1/4 cup of apple cider vinegar (ACV) and fill the pot with filtered water to half-full. Let the bones soak for about 20-30 minutes. The ACV will help draw the minerals out of the bones.
- Next add your veggies. I use 1-2 onions, 2-3 garlic cloves, 1-2 celery stalks, 2 carrots, 1 bay leaf, a handful of black peppercorns, and a generous handful of good quality salt.
- You can also throw in whichever herbs you prefer: I like thyme and parsley, but rosemary also works well.
- Fill the remainder of the pot with filtered water (about 2 inches from the top) and bring to the boil. In the first 20 minutes skim off any foam (impurities) that rise to the top and discard these.
- Leave your broth covered and simmering on a low heat for between 24-48 hours. I usually cook my broth for 24 hours, extract most of the liquid then add more filtered water and fresh herbs for a second batch.
- Broth can be cooked for up to 72 hours. The longer the cooking time the richer in minerals. If you have severe digestive symptoms a 2-3 hour broth may be more suitable to start off with. I've found that 24 hrs works really well.
- Try to include collagen rich parts of an animal - like organic chicken necks - they are cheap and a great addition to achieve a gelatinous broth.
- I usually make broth from 1 chicken carcass (I do a roast chicken dinner first) then put the carcass, leftover skin, juices etc as well as raw chicken necks into the slow cooker.
- Herbs take bone broth to the next level with healing 'powers' of their own. Try immune-boosting astragalus (pictured above), ginger to assist with colds and flu, or turmeric for inflammation.
Here is a link to my chicken broth recipe