Healing bone broth recipes

Healing bone broth recipes

2017-12-07T16:58:58+00:00

Bone broths have been staple foods in the traditional diets of most cultures all over the world for centuries. They are both – a valuable food and great medicine as well. Broths are nutrient-dense, easy to digest and have many healing properties by supplying the body with raw materials to rebuild stronger and healthier cells, tissues and organs. Very easy to make, bone broths can be cooked using bones from chicken, beef, lamb or fish.

The best broths are definitely made at home using organic bones from trustworthy sources. It’s very important to use bones from humanely raised healthy animals such as 100% grass-fed cows, lamb or organic free range poultry. Unfortunately, most conventionally raised animals are fed a diet of grains which are often genetically modified (e.g. soy, corn) and loaded with pesticides, herbicides, growth hormones, antibiotics and other harmful chemicals. These toxins are stored in the fatty portions of the bone and released during cooking into the liquid.

GAPS dietSummary of bone broth benefits

  • Help to heal the gut and promote healthy digestion. Broths relieve indigestion, diarrhoea or constipation, reflux, ulcers and other types of intestinal inflammation.
  • Heal food intolerances and allergies by restoring gut wall integrity and improving digestion.
  • Are strongly anti-inflammatory and immune strengthening – contain healing amino acids such as proline, arginine and glycine.
  • The glycine in bone broth helps to detoxify the body, improves sleep as well as memory, moods and cognition.
  • Reduce joint pain and inflammation – bone broths contain natural glucosamine, chondroitin and other compounds extracted from the boiled down cartilage.
  • Promote strong, healthy bones at any age. Bone broths are rich in collagen that strengthens bones, tendons, joints and ligaments.
  • Promote healthy hair and nail growth because of the gelatine present in the broth.
  • Improve the skin health and appearance (thanks to high collagen content), reduce wrinkles, stretch marks and help with cellulite.
  • Speed up healing and recuperation from any illness.
  • Bone broths are natural and best absorbed protein and calcium supplements.

Chicken bone broth recipe

Cooking time: 12-24 hours
Ingredients

  • Around 2.5-3 kg of organic raw chicken bones, including feet (rich in collagen) and necks
  • 2 tablespoons of raw apple cider vinegar (e.g. Bragg’s raw ACV)
  • ½ teaspoon of Celtic or Himalayan salt
  • Herbs and spices to taste (bay leaf, basil, oregano, sage, cayenne, allspice)
  • 1 bunch of fresh parsley

Place all ingredients in a slow cooker and cover with cold water, add 2 tablespoons of vinegar and leave for 30-60 minutes prior to cooking. This helps to release nutrients from the bones. Next bring it to a boil and remove the scum that rises to the top. Reduce heat to low, cover and cook slowly for 12-24 hours.

Slow cooking process draws and releases the minerals out of the bones including magnesium, calcium, potassium as well as gelatine, amino acids and other nutrients important for immunity and gastrointestinal healing. Add the parsley about 10 minutes before the end of cooking for additional minerals.

After the cooking is done, strain and put the broth into glass jars placing them in the fridge until the fat rises to the top and congeals. Skim off this fat for other uses such as in gravies or frying, and keep the broth in the fridge for up to 5 days or freeze smaller portions for later. Use broth to make soups, for cooking grains and beans or just drink it like a tea.

Variations

  • Take 1 tbsp of coconut oil with the broth to increase good fats.
  • Add dulsie flakes and/or turmeric or cayenne to individual portions of the broth.

Beef/ lamb bone broth recipe

Cooking time: 24-48 hours
Ingredients

  • 3-5 kg of organic beef bones of various sizes with or without skin and meat
  • 2 tablespoons of raw apple cider vinegar (e.g. Bragg’s raw ACV)
  • 1/2 teaspoon of Celtic or Himalayan salt
  • Herbs and spices to taste (basil, oregano, cayenne, bay leaf, allspice)
  • 1 bunch of fresh parsley
  • Vegetables of your choice (optional) added towards the end of cooking

Brown the bones in the oven for 30-40 minutes before placing them into a large stock pot or slow cooker and cover with cold water, add vinegar and let it stand for 30 minutes to 1 hour. This helps to pull out nutrients from the bones.

Heat the water with bones slowly. Bring to a boil and then reduce heat, cook slow and at low heat for 12-48 hours or longer. To reduce cooking time, cut the bones (or better ask the butcher to do it for you!) into small pieces, this will also allow more nutrients to be released into the liquid. Remove scum as it arises. Cooking the broth slowly helps to fully extract the nutrients in and around bone. You can also add vegetables such as onions, garlic, carrots, and celery for more nutrients and fibre.

Strain the broth and store in the fridge / freezer as mentioned above.

You can buy the bones or collect various bones from meals over time and store them in the freezer until you have enough for a broth.

Immune boosting broth recipe

vegetables for bone brothCooking time: approx 1 hour
Ingredients (use organic vegetables where possible)

  • 3 litres of bone broth (made as above)
  • 1 large onion, chopped
  • 4 carrots, sliced
  • 1 cup of daikon (white radish root)
  • 1 cup of sweet potatoes
  • 2 cups of chopped greens: kale, parsley, beet greens, coriander or other greens
  • 2 celery stalks
  • ½ cup of seaweeds – dulse, wakame, kelp, or kombu
  • ½ cup of cabbage
  • 3 pieces of fresh ginger (around 1cm each)
  • 2-3 cloves of garlic
  • 1 cup fresh or dried shitake or maitake mushrooms (to boost the immune system)
  • Herbs and spices to taste (basil, oregano, cayenne, bay leaf, allspice)
  • Sea salt to taste

Combine all the ingredients and simmer for approximately 1 hour. Cool, strain, remove the cooked vegetables (you can have them separately) and store in glass container(s) in the fridge. Heat and drink up to 1-2 cups a day.

Ready-made bone broth to buy online

You can also use powdered, dehydrated organic bone broth when away from home or at work. I recommend ready-made broths by Broth of Life – www.brothoflife.com.au. They even have a low FODMAP version!

So now you know how easy it’s to make delicious broths full of healing nutrients, I suggest you choose one recipe and make it this weekend! If you have a favourite recipe please share it with us in the comments box below.

Good health and blessings

Joanna Sochan
Adrenal Fatigue and Digestive Health Expert
Naturopath || Herbalist || Nutritionist || Reiki Practitioner
References

Broth is beautiful by Sally Fallon, Weston A Price Foundation
http://www.westonaprice.org/food-features/broth-is-beautiful

Broth in Modern Health and Disease by Allison Siebecker
http://www.townsendletter.com/FebMarch2005/broth0205.htm

Photo credit: Kui-Doraku (Own work) [GFDL (http://www.gnu.org/copyleft/fdl.html) or CC BY-SA 4.0-3.0-2.5-2.0-1.0 (http://creativecommons.org/licenses/by-sa/4.0-3.0-2.5-2.0-1.0)], via Wikimedia Commons

Check out other posts here:

Leave A Comment

RSS
Instagram
Follow by Email
LinkedIn