CHICKEN BRONE BROTH //
the staple recipe of this site is bone broth. it makes for the base of almost all of my soups, a delicious, warming mug of comfort at any time of the day, the perfect liquid for braising and poaching vegetables, and my immediate secret weapon response to any kind of health challenge; bone broth is the one thing I could never do without.
considered an integral part of any healing protocol, bone broth is packed full of nutritional qualities and near-magical healing properties.
BENEFITS OF BONE BROTH //
- provides ample amounts of minerals, in particular calcium and phosphorous- the exact same minerals that our teeth are made out of
- draws out the marrow from the bones, which enables you to absorb this and boost your white and red blood cell function and regulate your immune system
- bone broth is rich in bioavailable protein- AKA complete amino acids, including glycogen and glycine. these form COLLAGEN- the protein that makes up all of our connective tissue, fascia, muscles, and joints. these make up 25-35% of our entire bodily structure. consuming bone broth is an incredible way to boost and even repair damaged tissues- particularly those in the gut.
- replenishes and builds serine and glutathione stores in the body; glutathione is a powerful antioxidant essential for preventing damage to cells.
- assists healing a myriad of ailments including leaky gut/ intestinal permeability, candida, SIBO, calming autoimmune flares, mineral deficiencies, thyroid challenges, and any type of immune crisis.
incorporating bone broth into your diet is one of the most important things you can do in order to begin healing and rebuilding the body. it's been a huge assistance in my health journey thus far and now I can't imagine life without it!
once a week I roast super simple and delicious chicken in my Lodge cast iron pan- I save the carcass in a large freezer-safe bag, or that night I stick it immediately into the slow cooker as soon as I've broken it down. I find it helpful to stock up on necks & backs, and also chicken feet, and keep these in the freezer so you always have extra items to pop into your recipe!
it's incredibly important, when possible, to use the bones of grass-fed, organic, pasture-raised animals in your stocks. conventionally raised animals have a higher ratio of omega 6-3 fats and are exposed to infinitely more toxins and substances (even heavy metals) when they are factory farmed. choosing organic bones will ensure a cleaner and healthier final product that promotes healing, instead of hindering it.
- carcass of at least 1 whole ORGANIC chicken (I often buy chicken necks & backs from my butcher at Whole Foods to supplement with more)
- 5-6 chicken feet
- 4TBSP raw apple cider vinegar (I prefer Bragg's, with the "mother")
- filtered water (about 4-5QTS depending on your pressure/slow cooker or pot)
OPTIONAL ADDITIONS //
- 2 carrots, chopped
- 2 stalks celery, chopped
- 3 bay leaves
- 1 stick dried lemongrass
- 1 inch ginger
- 4-6 whole garlic cloves
- 1/2 onion, chopped
- 1/2 leek, sliced
- sea salt
- bone broth can be prepared in a slow cooker, pressure cooker, or simply in a large pot on the stove. I've never used a pressure cooker, so my version will be tailored to slow cooker/stovetop preparation.
- place all ingredients in pressure cooker/pot. cover and cook on low for 24 hours, stirring occasionally as sometimes the chicken will rise to the top and "brown" if you don't mix a couple of times.
- after about 12 hours of cooking, I like to pick out the extra bits of leftover chicken, a few vegetables, and some broth and enjoy a cup of soup or sautée the chicken with a bit of onion and coconut oil in a pan and put on top of veggies. this is optional!
- continue cooking another 12 hours. the longer your broth cooks, the more minerals are drawn from the bones, and the more you will maximize the nutritional content!
- when 24 hours are up, remove from heat, let cool slightly and strain through a mesh strainer. I store my bone broth in large glass jars in the refrigerator (as plastic can leech BPA, especially at hot temperatures).
- you can also freeze your bone broth- I like the tip from Nom Nom Paleo to store in little silicone molds, as they are easier to get individual servings or pop into a pan when you need a little cooking liquid.
- if your bone broth has a super gelatinous consistency once cooled, don't be alarmed. in fact, CONGRATULATIONS! this means that you have a super gelatin rich batch.
bone broth can be made from any bones- I always seem to have chicken bones on hand, but it is equally delicious with turkey, beef, lamb, bison, or even fish bones.
finally, when I am in an absolute pinch and can't be in the kitchen, I order extra frozen bone broth from www.realbonebroth.com to keep in my freezer for emergencies. I have also started to see Pacific Foods bone broth at various grocery stores in the LA area, hopefully soon it will be everywhere! but nothing beats the freshness and quality of homemade stock.