A Bone Broth Recipe: And all the reasons you should be including this superfood in your diet
I spent much of Thanksgiving morning preparing these lovely jars of bone broth. That's because the one fall/ winter dish that I can't get enough of is roasted chicken and vegetables. So I always have organic chicken carcasses in my freezer ready to be made into broth.
The very first time I attempted bone broth was about two years ago after I first read Sally Fallon's book Nourishing Traditions. I didn't yet have my paws on a slow cooker and so I left the pot to simmer overnight on the gas stove. My boyfriend was terrified that the flame would blow out leaving us to be gassed in our sleep, so he set his alarm every two hours throughout the night to make sure everything was A-OK (Yeah, he's pretttty great). I'm happy to say that we survived the night and that we have since acquired a slow cooker, making bone broth oh so easy to prepare - too easy not to try if you haven't yet!
Why would you want to try bone broth you might ask? I'll tell you!
This traditional healing food touts benefits galore:
According to Dr. Natasha Campbell-McBride, the creator of the GAPS diet, bone broths repair the gut lining and soothe areas of inflammation in the gut. In doing so, bone broth helps to heal leaky gut which is at the root of many modern day health issues. It is also a rich source of minerals, including calcium and magnesium, as well as amino-acids, vitamins, and other nutrients in their bio-available form. The amino acids in broth help to fight inflammation in the body.
According to Sally Fallon, Chicken stock "has a natural ingredient which feeds, repairs, and calms the mucous lining in the small intestine. The inner lining is the beginning or ending of the nervous system." Homemade chicken broth soothes the nervous system, the digestive tract, and improves allergies and digestion.
Bone broth has also been found to reduce joint pain and inflammation due to chondroitin sulphates, glucosamine, and other compounds extracted from the boiled down cartilage. It has been found to promote healthy bone, hair, and nail growth due to its collagen and gelatin content, according to Dr. Amy Myers.
In my own work with clients, I have found bone broth to be magical in healing binge eating. I'll have my clients drink a hot mug of it when their compulsion or craving first hits and its nourishing and calming effects oftentimes cuts the binge off before it starts.
A mug of bone broth is a delicious and healing way to start the day when it's chilly out. Not to mention a great way to get even more bang for your buck from your Thanksgiving turkey!
BONE BROTH RECIPE
3 to 4 pounds of chicken bones and cartilage OR a whole chicken
1 to 2 large carrots, roughly chopped
2 large celery ribs, roughly chopped
1 large onion, roughly chopped
2 bay leaves
spices of your choice
filtered water to cover
2 tablespoons raw apple cider vinegar
Salt and pepper to taste after cooking
PREPARE THE BROTH. Add vegetables and bones (or a whole chicken) to a crockpot. Add vegetables and bay leaves. Feel free to add other spices of your choice. Fill the crockpot with filtered water until it covers the chicken bones or the whole chicken. Add 2 tablespoons raw apple cider vinegar.
SLOWLY COOK THE BROTH. Cook on low for at least 24 to 40 hours. Strain bones, vegetables, and spices from your broth. Store the broth in glass mason jars and refrigerate or freeze.