Bone broth (a trendy name for traditional stock) has long been said to be a cure all remedy for a number of ailments. Whilst heralding it as a miracle cure all broth may seem a little over enthusiastic it certainly has medicinal properties due to its nutrient rich profile. Bone broth is rich in vitamins, minerals, amino acids and skin and joint boosting collagen and chondroitin sulphate. Bone broth is a wonderful nutrient booster and perfect to use as a stock for soups, stews and casseroles to up the nutrient profile of your meals. Bone broth is particularly good for the bones, joint health, gut health, immune health, healthy skin, nails and hair, sparkly eyes and even cellulite.
For more information on the benefits of bone broth, click here.
Choose organic ingredients to ensure the highest quality broth. This also means that the vegetable skins can be used (such as onion skins and carrot tops) as no nasty pesticide residues will be present. Save all your vegetable scraps and even organic egg shells to use in broths. This makes bone broth not only a nutrient dense super food but an economical way to nourish the family as there is no wastage. The recipe below is a guide for you to follow but feel free to get creative by adding different vegetables and herbs to the stock for additional flavouring. I like to season the stock prior to serving so as not to use too much salt during cooking and often use the broth instead of water to add to miso paste to make a quick delicious and super healthy snack.
The stock, once cooled, can be stored in glass jars and kept in the fridge for up to 5 days. If using meat bones instead of chicken include a couple of joint bones to provide extra collagen which is particularly good for joints, skin, nails and bones. Once the broth has cooled a fat layer will settle on the surface. This helps to seal and protect the stock but can easily be lifted away from the cooled broth. The fat is rich in fat soluble nutrients and can be used to replace oil in cooking.
1 chicken carcass, 500 g of chicken necks (or use a selection of mixed meat bones to fill at least ¼ of the pot)
2 tablespoons of apple cider vinegar (this is important as it draws the nutrients and minerals out of the bones)
3 – 4 chicken feet (optional, the feet provide extra collagen)
1 brown onion, including the skin, chopped
2 carrots, chopped
2 celery stalks including leaves, chopped
Herb of your choice e.g. turmeric, parsley, coriander, oregano, dulse flakes etc.
Place all the dry ingredients including any left over saved scraps in a crock pot (large cooking pot). The broth can also be made in a slow cooker which is my preferred option as it much safer than leaving a cook top on for a long period of time.
Add the filtered water until the crock pot is ¾ full of liquid. This prevents the liquid from overflowing during the cooking process.
Bring to the boil and then leave to simmer for 8 – 24 hours. The longer you let the broth cook for the more mineral dense however some people are sensitive to amines and histamines and do not do well with broths cooked for longer than 8 hours.
Strain the broth to remove bones and store in a glass container. The broth will thicken once cooled due to the gelatine content but will turn to liquid once reheated.
You can add further ingredients such as turmeric, garlic, mushrooms and greens when you reheat the stock for a delicious healthy soup.