Your grandma was not wrong about chicken soup! Being this time of year again in the windy capital I thought it would be perfect to introduce to you a favourite winter super food of mine-bone broth!
Bone broths contain high amounts of calcium, magnesium, phosphorus and amino acids.
Why would I need bone broth in my life?
SO MANY BENEFITS!!!
· aids/improve digestion and can heal leaky gut
· boosts immunity
· reduces inflammation
· the best thing to drink when you’ve got a tummy bug
· supports hormone health
· supports bone, ligament and joint health
· makes lovely hair, skin, nails
The benefits are endless-not to mention budget friendly and are a nourishing way to support people who feel depleted in nutrients or energy.
Here is a recipe by Dr Libby for basic bone broth:
- 1-2 kgs of organic chicken frames or wings OR 1-2 large organic beef bones (you can buy these at common sense organics or even a local butcher).
- 5-8 L of filtered water (depends on size of pot, needs to be enough to cover bones well)
- 2-3 carrots
- 1 peeled onion, chopped in half
- 3-4 celery sticks
- 10 peppercorns
- 2 bay leaves
- 2-4 tablespoons of salt
- 4-5 slices of ginger, coriander seeds or fresh herbs (optional)
- Place all ingredients into a large stockpot, ensure the water covers all the bones, bring to a boil then reduce to low and let the stock simmer.
- Top up water in pot as needed.
- Periodically you will need to skim the foam (impurities) off of the top of the stock.
- When broth is infused, pour through sieve to remove bones, spices and vegetables.
- Once cool store in the fridge or freezer.
Simmer times vary:
Chicken bones – 12 hours
Beef bones 24 hours
The flavour of the stock is improved when cooked bones are used, for this reason left over roasted chicken carcasses are perfect to turn into stock. If you are using beef bones, try roasting these for 45mins to one hour prior to boiling.
The broth can be flavoured with garlic, ginger, turmeric or spices in the last few hours of cooking.
Use can use this broth as a base for soups or stews (as a replacement of stock), use to cook rice or quinoa, or enjoy a warm cup of broth on its own with a bit of lemon and sea salt.
Also if you are trying to cut down on coffee this can be a perfect substitute.
The broth will stay fresh in the fridge for up to 5 days or you can freeze it.
Hope you enjoy this amazing super food as much as I do!