Nourishing Bone Broth
Bone broth (otherwise known an chicken or beef stock) is all the hype lately- and with good reason! This traditional food is loaded with important nutrition.
Some of the benefits include:
1. Heals the gut: Bone broth provides amino acids and collagen for the cells of the gut lining, helping in healing and repair. We know that when the gut lining is compromised, chronic disease often follows.
2. Supports the immune system: when the gut is supported and the integrity of the gut lining is strengthened, our immune system also benefits-- think allergies and auto-immune conditions.
3. Loaded with vitamins, minerals and amino acids: glycosaminoglycans, glucosamine, glutamine, electrolytes (magnesium, calcium, potassium, phosphorus); collagen, amino acids, vitamins A, K2, zinc, selenium, iron-- just to name a few!
4. It may help to decrease inflammation: two specific amino acids (glycine and arginine) have been known to be strongly anti-inflammatory and are both found in bone broth.
5. Improves the health of skin and joints: this is as a result of the collagen content, as well as the many vitamins and minerals within the broth.
This is the recipe that I follow:
*use organic ingredients as much as possible.
2-4 pounds of organic chicken or grass-fed beef bones. I buy them frozen from my local butcher and put them in the oven (at 425 degrees) for 20 minutes. You can use fish bones as well, or any combination of bones. Just ensure that whatever bones you use are of high quality.
4-5 chicken feet (available at most butchers)
2-3 beef marrow bones (this is optional, but I like the addition of this!)
Then I combine the bones in a large pot with the following:
2 onions, cut into 4 chunks each (8 chunks total)
6 garlic cloves, peeled and crushed
3 bay leaves
1 handful of fresh thyme, rosemary, parsley
1 tsp dried oregano
4 stalks of celery chopped
4 carrots unpeeled, washed and chopped
2-4 tbs apple cider vinegar-- this is very important as it helps draw the nutrients out of the bones
Cover all contents with spring water and continue to top up as needed.
Bring the whole thing to a boil and then simmer on low for 24 hours. Strain and bottle. It lasts in the fridge for about a week. After you've put it in the fridge, you should notice that it has gelatinized-- this is the highest quality broth you can have.
Drink on its own, or use in soups or to cook rice! Enjoy!