If you want to do something wonderful for your health I would strongly recommend including bone broth into your diet.
You will glow from the inside out!
Bone broths are extremely rich in nutrients, predominantly minerals & amino acids such as arginine, glycine and proline.
Arginine maintains the detoxification process and is used to make hemoglobin, bile salts and other naturally-occurring chemicals within the body.
Glycine supports digestion and the secretion of stomach acids.
Proline, especially when paired with vitamin C, supports good skin health.
Glycine and proline are essential for healing microscopic wounds throughout the body and they also suppress inflammatory activity. This is especially important for individuals with chronic inflammation or auto-immune conditions.
Bone broths are also high in gelatin which supports digestive health and collagen status which means it supports teeth, joints, hair, skin and nails.
The calcium, magnesium and phosphorus in bone broth help our bones to grow and repair.
- 1-2 chicken carcases or bones of choice.
- 2 carrots
- 1 onion
- 1 bulb garlic
- 3 celery stalks
- 1 onion sliced
- 2 Tbs of apple cider vinegar
- Bunch of parsleyStart by roasting the bones in the oven for 30 mins, this will increase the flavour.
- In a large pot or slow cooker add the bones and cover with water.
- Add the apple cider vinegar and allow to sit in the cool water for 20-30 minutes.
- This helps draw the minerals and nutrients out of the bones and makes them more available.
- Add all other ingredients and simmer on low heat for 8-24hrs. The longer the better.
- Add more water if you find it evaporates.
- During the first few hours of simmering, impurities and a frothy layer may rise to the surface and it can be easily scooped off with a big spoon.
- Remove from heat and let the broth cool.
- Strain using a fine metal strainer to remove all the bits of bone and vegetable.
- Let it cool in fridge, and discard layer of fat that sits on the surface
When cool store in the fridge for up to 5 days or freeze for up to 2 months.
- (lamb and beef bones take longer to cook and should be left simmering for 48 hours)
If you use lamb or beef bones ask your butcher to cut them into small pieces.
How to enjoy:
- Drink a warm cup of broth (like a cup of soup) with or between meals – season naturally with salt, pepper, seaweed, crushed garlic, miso, Goji berries, fresh or dried herbs.
- Use it to braise, sautee or stir-fry vegetables and meats.
- Add broth to curries or in soups, stews and casseroles
- Use broth to poach chicken or use instead of water to cook rice, quinoa or couscous by absorption method.
- For baby: mix plain broth into pureed vegetables or other mashed food. Give lukewarm as a drink. Freeze broth in an ice cube tray to portion.
Why is it so good for you…”All disease begins in the gut” – Hippocrates, the father of modern medicine, 460-370 BC
Imagine the gut like the roots of a tree. The tree cannot be healthy if its roots are not healthy – no matter how far away the branches are. The body cannot be healthy if the gut is not healthy. Bone broth actively promotes gut healing and helps to optimise digestive function. But it is more than a potent healing remedy for the digestive tract. It also highly valuable in the treatment of many acute and chronic conditions that are directly linked to digestive health.
The Health Benefits Of Bone Broth
- It’s a digestive remedy.The gelatin in bone broth aids digestion by attracting digestive juices to food and by distributing digestive action evenly through all the food. Consuming good amounts of gelatin with every meal greatly reduces the digestive stress.
- It heals & seals the gut.Bone broth provides the building blocks for the rapidly growing cells of the gut lining and has a soothing effect on any areas of inflammation in the gut. It helps restore healthy gut integrity, optimises nutrient absorption and has been successfully used in the treatment of gastro-intestinal disorders, including IBS, Crohn’s disease, colitis, hypo/hyperacidity, leaky gut candida and parasitic infections.
- It supports our immune system.Did you know that the gut is the body’s main immunological frontline? The immune system present in the gut makes more immunological decisions in a day than the rest of our immune system makes in a lifetime. So if you or the kids suffer from low immunity, frequent infections, food intolerances or allergies you have some gut healing work to do.
- It helps heal autoimmune conditions.Autoimmune conditions are intimately linked to gut health. The nutrients in bone broth are beneficial for improving autoimmunity (e.g. thyroid disease, rheumatoid arthritis) by healing the gut wall and modulating immunity (glycine).
- It’s great for the skinRashes and skin problems like eczema, psoriasis, rosacea or cradle cap in babies are immune-related and therefore directly linked to gut and digestive health. By healing the gut lining, bone broth helps to balance the immune system and allieviate skin problems from the inside out.
- It’s great for arthritis and joint pain.Bone broth is rich in glucosamine and glycosaminoglycans like chondroitin and hyaluronic acid. These are broken down minerals from cartilage and tendons that are essential for joint, cartilage and connective tissue repair all through the body. In bone broth you get those nutrients in their most digestible and bio-available form.
- It fights inflammation.Amino acids abundant in bone broth such as glycine, proline, and arginine all have potent anti-inflammatory effects and cell-protective action.
- It helps relieve stress and anxiety.Calming, anti-stress minerals like calcium and potassium are abundant in bone broth and easily absorbed. Glycine acts an important inhibitory neurotransmitter in the brainstem and spinal cord exerting quieting, relaxing action and promoting natural sleep.
- It’s baby’s superfood.So many babies and young children suffer from early on from reflux, colic, allergies, eczema, diarrhoea or infections. Bone broth is a wonderful nourishing and safe healing food for babies and children of all ages.
- It helps optimise fertility & pregnancy health.By repairing gut integrity and balancing immunity, bone broth contributes to optimised fertility preconceptually and during pregnancy. Much of our children’s’ future health is being ‘programmed’ in the womb during pregnancy. Mums-to-be love bone broth to ensure good gut health and immunological balance to give baby the best possible start. It’s also great to relieve nausea and morning sickness. Post-partum bone broth is a wonderful restorative breastfeeding food nourishing mum and bub.
- It’s brain-food for kids.With the Gut-Brain-Axis being a hot topic in research, the link between gut health and psychological conditions like ADD/ADHD, behavioural and learning difficulties is well established. Treatment protocols like the GAPS Diet include plenty of bone broth and cultured veggies to heal the gut and have proven very effective.
- It’s an anti-ageing beauty-tonic.Gelatine, collagen and abundant trace minerals nourish the skin, hair, nails, support soft tissue repair and wound healing and replenish the body. Minerals like calcium, phosphorus and magnesium promote healthy bone repair. Glycine has a broad range of cell-protective actions and is important for healthy liver function and detoxification.