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Nourishing Bone Broth

Bone broth

Bone Broth is one of those hidden gems that has been around for centuries but also trending right now.  It is rich in gelatin, essential amino acids such a glycine, proline and glutamine, vitamins and minerals.  It is known to boost immunity, balance hormones, create a healthy gut and boost our collagen.

Collagen (if you don’t already know!) is what gives our skin that glow, it hydrates our joints, creates stronger nails and a happy gut.  It is a vital building block for tendons, ligaments, arteries, veins and muscles and keeps our tissues strong and elastic and our joints flexible – it’s what keeps us young, with no sagging and wrinkles!!

Through these nutrients, bone broth can improve sleep quality, lessen fatigue, boost well-being and stimulate cartilage production.

But what exactly is it?

Simply put, it’s just bones, water and a really long simmer.  A few vegetables and herbs and apple cider-vinegar to help further extract nutrients from the bones.

Where to get your broth bones:

There are 2 ways to source your bones.  You can either use the bones leftover from a roast or you can get from your local butcher or farm. The base of any great broth is choosing the best bones from pasture-raised, organic, free of hormones and free of antibiotics chicken bones or beef bones.

NOURISHING CHICKEN BONE BROTH

(I love chicken broth, it’s an old-time comfort in a pot full of healing properties)

Ingredients:

Chicken carcass (depending on the size you can use 1 or more)
2 peeled red onions, quartered
2 unpeeled carrots, cut into thirds
2 celery stalks, cut into thirds
4 unpeeled cloves of garlic, halved
5 sprigs of thyme
1 large bunch fresh flat-leaf parsley
1 bay leaf
1 T apple cider vinegar
Filtered water to cover all the ingredients

Instructions:

1. Add all ingredients into a pot and cover with filtered water
2. Cook over medium heat until it begins to boil and reduce to a simmer and cover the pot with a lid (don’t leave it slightly open)
3. Simmer the chicken broth for up to 12 hours, checking that the water level stays above the ingredients.
4. You will notice over time the water will thicken and your broth will start to form.
5. Strain the stock in fine-mesh sieve and use a spoon to squeeze out all the last bits of goodness from the bones and vegetables.
6. Once at room temperature (within 4 hours of cooking), store in a airtight container in the fridge.
7. Store in the refrigerator for up to a week or in a freezer for up to 6 months.

Some helpful tips:

* Chicken broth has less fat than beef or lamb bones, depending on the type of bones you can save most of the fat layer and keep it in a jar for future stir fries and roasts.
* You can keep chicken carcass in the fridge for about 2-3 days, depending on how fresh it is – but you can also freeze the carcass and you can on a later time use 2 or 3 carcasses in one pot.
* Once your broth is made, keep half in the fridge for the week and freeze the other half for the next week.
* The longer you simmer your bones, the more nutritious and delicious your broth will become.
* If you are using the carcass from your roast chicken, you can simmer and cook it for less than 12 hours.

Chicken bone broth

Image credit:  Myself and The Holy Kale

 

 

 

 

 

1 Comment

  1. bianca

    September 11, 2018 at 2:39 pm

    love it! Will definitely try it.

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