- Naturimedica - https://www.naturimedica.com -

Healing bone broth recipes

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 food-based medicine as well. They are essential for gaining and maintaining good gut health [1].

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, lambs 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 dietBone broth benefits

Here are my tested and tried bone broth recipes for you to cook!

Chicken bone broth recipe

Cooking time: 12-24 hours

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 [6], 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

Beef or lamb bone broth recipe

Cooking time: 24-48 hours

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 broth

Cooking time: approx 1 hour
Ingredients (use organic vegetables where possible)

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 broths to buy online

You can also use powdered or dehydrated organic bone broth when away from home or at work. In Australia I like ready-made broths by Broth of Life [7], Gevity [8] [8]and Meadow & Marrow [9]. [10]

So, now you know how easy it is to make delicious broths full of healing nutrients, I suggest you choose one recipe you like the most and make it this weekend!

If you have favourite bone broth recipes please share it with us in the comments box below.

Best of Health

Joanna Sochan
Wholistic Health and Lifestyle Therapist
Natural and Lifestyle Solutions for Abundant Health and Wellbeing

References

Broth is beautiful by Sally Fallon, Weston A Price Foundation
http://www.westonaprice.org/food-features/broth-is-beautiful [11]

Broth in Modern Health and Disease by Allison Siebecker
http://www.townsendletter.com/FebMarch2005/broth0205.htm [12]

Additional resources

Joanna Sochan is a Natural Therapist and founder of Naturimedica Wholistic Wellcare. She has a passion for helping her clients transform their lives by becoming healthy and well naturally. Joanna is a fatigue, sleep and gut health expert helping tired, stressed or unwell individuals to regain their energy, sleep better and be happier, more relaxed and calm. Joanna practices in Sydney and Lake Macquarie, Australia and also conducts online consultations for clients Australia-wide. View full bio [17].

[18] [19] [20] [21] [22] [22]