As awesome as the changing of the seasons are, it’s also a bit of a stressful time for our immune systems.
Bone broths have made their way into the mainstream as a super health trend lately, but this nourishing tradition has been used by basically every society since ..well the beginning of societies.
What it is:
Essentially, bone broth follows suit with your typical stock/broth ideology. The difference being, bones from chicken, beef, duck, or goose from organic, grass-fed sources along with some basic vegetables are simmered together for several hours.. we’re talking like 24 hours and up. This long and slow cooking time extracts and highly concentrates the cooking water with nutrition and rich minerals. When you’re finished simmering, you simply strain out the solids and you are left with some pretty magical stuff.
· Extremely rich in trace minerals which:
o Are very easily absorbed by the body
o Help keep you hydrated with electrolytes
o Benefit your hair, skin and nails
o Support your immune system
· Rich in protein, the building blocks of DNA
o Rich in gelatin and collagen, which supports connective tissues (great for joint pain), supports the digestive system, and strengthens hair, skin and nails.
o Nourishes our worn out adrenal glands (stress glands)
· Helps heal leaky guts (intestinal permeability is at the root of allergies and auto immune issues)
· Fights inflammation
· Promotes strong and healthy bones
How to use it:
· As a base for soups, stews, gravy, ect.
· Freeze it in an ice cube trays and keep pieces in a freezer bag for a quick, nutritive pop of flavor into stir-fry and curries
· Heat it and add some herbs, cayenne pepper and umbeoshi vinegar (or tamari) for a delicious cup of immune system love
· Add it to your liquid base when cooking grains to infuse them with flavor and goodness
· Put it in a cute jar and deliver it to your friends when they’re feeling under the weather
· And more! It’s so versatile, you can really get creative with it.
Bone Broth Ingredients
· 2 pounds (or more) of bones from a healthy source (you’ll get more flavour if you roast your bones first opposed to using raw ones)
· 1 onion
· 2 carrots
· 3 stalks of celery
· 2 tablespoons Apple Cider Vinegar
· 1 tablespoon of sea salt
· 1 tablespoon of peppercorn
· 2 bay leaves
o add desired herbs and garlic in the last half hour or so of cooking for a flavor and extra mineral boost
o add chicken feet and/or heads for an extra collagen boost!
o add a chunk of chaga mushroom and let it simmer throughout the entire cooking time to even further enhance the immune boosting potential of the broth.
You’ll need a large stock pot or slow cooker, as well as a mesh sieve to strain your broth when it’s finished.
Add everything to your pot, fill with 1 gallon of water and bring to a gentle boil. Reduce to a very low simmer for 10-72 hours (see guide below). Skim foam and excess fat occasionally. If cooking in a slow cooker, cook on low for at least 6 hours up to 72 hours (you may need to add more liquid if you have room). Your bones should be breakable to touch by the end.
Remove from pot, let cool and strain broth. Once it’s almost fully cooled, refrigerate overnight. In the morning remove the solidified fat and discard.
It will last for up to 5 days in the fridge or 5 months in the freezer.
Simmer time guide:
· Beef bone broth: 48-72 hours
· Chicken/ poultry bone broth: approx. 24 hours
· Fish bone broth: 8-10 hours