I'm in the health game so of course I am always hearing and reading about new emerging research, new diets, new theories and well LOTS of 'new things'. There are things though that I hear about that are not new at all and I can admit even I wasn't doing it or eating it. To our current generation they are considered brand new discoveries . Everyone on a health kick goes crazy but in truth they are 'wives or grandmother secrets' that have actually been around forever but no one really gave it thought.
You see back in the days when you ate real food well you just ate real food and reaped the benefits. And you did not waste food either. In the past few years everyone has gone nuts over things like coconut water, almond milk and Kombucha just to name a few. And now Bone Broth is the shiny new toy .
Bone Broth is without a doubt a powerful addition to your diet, highly nutritious and rich in Vitamins, nutrients such as Magnesium, Phosphorous and Calcium. It is known to improve gut health, heal leaky gut, reduce inflammation, help with Oestoarthritis and joint pain along with other things.
My experience with bone broth was from my grandmother....like a thousand years ago when I had the snuffles my nana would be whipping up homemade chicken soup with her homemade broth. Coming from a farming environment where every part of the animal was basically cooked and used or eaten it was just a normal part of life and our diet. As a child I just loved the fact it was yummy, my nana was looking after me (who doesn't like someone fussing over you when you feel crappy) and didn't contain any vegetables (well thats what I thought). And the truth is I rarely got sick. Little did I know back then that the reason was because of all the natural immune booster foods she was feeding me , bone broth being one of these things.
Ok so you may be thinking this is Chicken or Beef stock, right? Well the first thing you need to know is that stock and broth are very different. Stock is bones, water (and usually vegetables) boiled and then simmered for around 4-6 hours. Bone broth is different because of the longer length of cooking time the more goodness that is drawn out (Collagan, Gelatin, amino acids) as a result. For chicken cooking time is at a minimum 8 hours and 24 hours for beef bones to be authentic Bone Broth. Vegetables are added for taste and aromatic flavor but at the heart of it Bone broth is all about the bones and the water!
Last year Bone broth really hit the headlines. Even I sat up and thought "what is this" only to realise I'd had this for the greater part of my childhood. What really gets up my nose is that retailers are enjoying the spoils something that was once a part of wholesome real food cooking by charging a ridiculous amount of money for it.
In a world that is in desperate need of help to stop rampant sickness, health related diseases and an obesity epidemic I simply cannot wrap my head around that fact that companies that are all about 'health' seem more interested in how much money they can make out of something extremely beneficial rather than offer it at a great price so everyone can benefit.
So I'm going to help you put your wallet away by giving you my chicken bone broth recipe. I hope you have a crack and realise you can have it in your diet by making your own.
Want great news....this recipe is ridiculously easy and I wouldn't do it myself if it was complicated. Like you time for me is a precious commodity to be spent wisely.
So this is what you do to have regular bone broth made from a cheap chicken.
1. decide to have one night a week where you have a cooked chicken - buy it or roast your own. Enjoy the meal and keep the carcass!
2. To make your broth - do it on a day when you are home, like a Sunday if on the stove top or use your slow cooker on Low setting for 8 hours.
Chicken Bone Broth Recipe
1 chicken carcass
3 litres of water
1 tablespoon apple cider vinegar
1 onion chopped into quarters
10 cloves garlic unpeeled
4 carrots chopped
1/2 cup parsley
10 sprigs of fresh thyme or basil
5 celery stalks, leaves and ribs
2 Bay leaves
1. Place chicken carcass in large stockpot with the water. Bring to the boil then reduce to simmer.
2. Place all other ingredients into the pot, simmer for 8 hours making sure to check if water is boiling down and top up so it stays just over the carcass. (I like to roast some of my vegetables while the carcass is boiling for a bit but this is just a personal thing).
cool and strain and fill jars or containers with the broth.
3 Freeze in jars/containers for up to 3 months or keep in fridge and use for the next week.
serve heated in a cup seasoning with salt and pepper to taste at the time. Have 1-2 cups per day.
And that is it!. Maybe you won't have it all the time but start looking at how you can have something like Bone Broth at almost no cost at all and realise you can start rebuilding your family's immunity with things you already have at your fingertips. Good health cannot come cheaper than this. One chicken dinner per week just became a whole immune boosting feast for you and your family. Enjoy!