Bone Broth for Health.
Put a little bit of time aside to make this delicious, flavoursome, nutrient dense bone broth & tell your gut to thank me later.
Contrary to popular belief that bone broth originated from the latest IG models kitchen, the bone broth originates back over 2,500+ years when it was first recorded in Chinese medicine to heal, strengthen & nourish the body.
Since then, many traditional societies around the world have incorporated it into their food culture and reaped the benefits of this natural, inexpensive food medicine.
Bone broth is made by simmering down vegetables, herbs, and animal bones in water for at least 24hrs, this releases all the goodness (vitamins, minerals & collagen) into the water.
Collagen is the most abundant protein in the entire body, it works as a glue for our skin, tendons, ligaments, skin and joints.
High-quality bone broth contains calcium, magnesium, phosphorus, silicon, sulphur and others. They contain chondroitin sulphate and glucosamine, the compounds sold as pricey supplements to reduce inflammation, arthritis and joint pain (1).
Some of the known benefits of high-quality bone broth include; - Skin health; elasticity, hydration & anti-aging. - Joint, bone & cardiovascular health. - Stimulate increased muscle synthesis when paired with resistance exercise. - Aids in wound healing. - Improves digestion by enhancing gastric acid secretion. - Assists with overcoming colds & flu symptoms. - Encourages the growth of the good bacteria in our gut. - Hydration.
Bone broth can be frozen once prepared for a quick, nutritious meal or snack. The main way to use broth is a base for meals such as your Nanna's famous chicken soup. I also keep a handy packet of powdered bone broth which I add to main meals, scrambled eggs & smoothies to increase my nutrient intake. I find Nutra Organic's broths full of flavour & high quality.
How to make a nutritious Bone Broth: Ingredients: - 1.5kgs of organic free-range chicken pieces (meat & bones)* - Enough filtered water to cover the contents of the pot - 2 tbsp of apple cider vinegar
- 4-6 cups of diced vegetable scraps (onion, celery, tomato, leek, Asian greens, carrots, broccoli etc) - 2 bay leaves - 1 tbsp of black peppercorn - 2 cloves of garlic - 2 thumb size pieces of ginger - 2 tsp of dried thyme - 2 tsp of turmeric - 1/2 a cup of any of the following dried mushrooms; turkey tail, reishi, shiitake, Chaga, or other medicinal mushrooms OR 4 tbsp of this medical mushroom blend. - 2 strips of kelp or wakame
1. Preheat the oven to 190°C 2. Place the bones onto a flat pan and roast them in the oven until well browned. 3. Drain the excess fat, then transfer over to a heavy bottom stockpot or slow cooker pot. 4. Add the remaining ingredients and cover with filtered water. 5. - If you are using the stovetop, let the pot stand for 15 minutes before gently raising the heat, and bring the water to a light simmer for the remaining 12-24hrs. - If you are using a slow cooker, turn the heat to medium or low and simmer for 12-24hrs.
6. While simmering, skim off any foam that rises to the top of the broth.
7. Once cooking time is completed, carefully strain through a fine-meshed colander to remove all solid contents of the broth.
8. Store the prepared broth in a glass jar in the fridge for up to 4 days, or freeze in portions.
* Chicken bones can be substituted to other high quality, grass-fed & organic bones.
It is so important good quality meat is purchased due to the health of the animal will be reflected in the bone broth.
Homemade broth, now what?
Here are the ways I use homemade bone broth;
- Bone broth is a great base for a hearty chicken soup or my vegetable broth recipe which is perfect for when you are feeling under the weather. - I also use the broth to cook rice/fried rice in. The rice soaks up all the nutrients giving it a delicious flavour.
- Adding a tablespoon of broth to a smoothie, scrambled eggs, or homemade casseroles to increase my nutrient intake. - Having it as a warm drink for a light, quick snack.
Leave a comment below & share how you add bone broth into your day!