If you have worked with me, you will know that I believe a lot of what we need to maintain optimum health and wellbeing is available in the form of clean, organic, whole food.
A perfect example of natural whole-food supplementation is that of bone broth. At our house, we drink this stuff like it is going out of fashion. Not only do we love the taste (yes, I drink a cup of this stuff on its own), bone broth has a number of health and healing benefits. You can read about these health benefits here. Below we have included a recipe for nourishing chicken bone broth. Happy cooking!
0.5kg of bony chicken parts such as necks, backs, breastbones and wings.
Chicken feet (optional, but provide extra gelatin)
3–4 Litres of filtered water
2–3 tbsp of vinegar (to improve mineral extraction)
1 large onion, chopped
2 large carrots, chopped
3 large celery sticks, chopped
1 bunch of parsley
Cut chicken parts into several pieces.
Place the bones into a very large stove pot with vinegar and vegetables (except parsley) cover with water. Let stand for 30 minutes.
Bring the broth to boil. Remove scum that rises to the top. Reduce heat, cover and simmer for 6 to 24 hours. The longer you cook the stock, the richer and more flavoursome it will become. About 10 minutes before finishing the stock, add parsley.
Strain the stock into a large bowl and place in your refrigerator until fat rises to the top and sets. Skim off this fat. Divide remaining stock into containers to freeze or eat.
I have recently been experimenting with our new ceramic slow cooker (110% teflon free) and it works perfectly. Just follow steps 1-3 before returning the temperature to low and allow the bones to simmer for 24 hours. I picked our ceramic slow cooker up from Kmart for less than $60. We (and a number of friends) had had some trouble cooking bone broth with our old slow-cookers as the water dried up too quickly and consequently, it burned the contents. This is something to be mindful of when trialling this method.
How to Store Bone Broth
I use the smallest (purple) containers of the Decor Glass Match-Ups range to store our broth in the freezer. We pull one out as required. I use these glass storage containers (freezer safe) to avoid exposure to BPA, BPS and other dangerous chemicals, you can read about these here.
I’m a qualified Nutritionist who believes an evidence-based approach to modern nutrition is severely under-rated. Patients are so often left in the dark when it comes to health-care and as a firm believer in the old saying “knowledge is power”, my ultimate goal is to provide my readers, students and patients with clear and actionable advice that ultimately helps you reach your full potential.