Bone Broth - Chicken
Bone broth has become quite popular these days, especially by health conscious people. However, drinking bone broth isn’t a fad. In fact, bone broth can be traced back to 2,500 years ago when it was used in Chinese medicine to support kidney and digestive health. I’m sure most adults can remember being under the weather as a kid and being offered chicken noodle soup by mom or grandma…and I’m not talking about the soup that comes from a can! The reality is that bone broth has some amazing benefits that make it worth your while to make and consume.
What is Bone Broth?
Bone broth is made by slow cooking the bones and connective tissue of animals. The most common broths use bones from chicken, beef or fish, but the bones from any animal can be used including pork, turkey, venison, etc. I recently used lamb head to make bone broth for my dog’s food…highly nutritious and beneficial, even for your furry friends.
I like to use other parts of the animal as well, including feet, beaks, gizzards or fins. It may sound gross, but using these additional animal parts can increase the broth benefits and flavor. I also like being a responsible consumer and using as much of the animal as possible, not letting anything go to waste. Here are the benefits of different parts of the animal(s):
Bones provide a great source of protein (about 6 grams per cut) and minerals like calcium, magnesium, phosphorus (good for bones and teeth), potassium and trace minerals.
Connective tissue gives you glucosamine and chondroitin, natural compounds found in cartilage that support joint health.
Marrow provides Vitamin A, Vitamin K2 and minerals like zinc, iron, boron and selenium as well as Omega 3 and 6 fatty acids.
All of these animal parts also contain protein collagen and amino acids!
Make sure you use organic, pastured bones. The quality of the animal makes a huge difference in the benefits of the broth. Factory-farmed animals have a very different nutritional profile than organic, pastured animals that have been raised in their natural environment. Don’t know where to find quality meat/bones? Check out local farmer’s markets who normally host local farmers or check out www.farmmatch.com. This site will connect you to local farmers in your area. If you want, go visit the farm before buying animal products so you can see how the animals are raised. I can tell you that once you’ve consumed pastured meat you’ll never go back to conventional store-bought meat again. Support local farmers and not the factory-farming industry that treats animals poorly, thus giving you a lower quality product.
How do I cook it?
I cook my bone broth for 48 hours…slow and low. This longer process allows for a more flavorful broth but also more brothy benefits too.
Add vinegar (raw, unfiltered, with the “mother”) during the cooking process. This helps pull the nutrients out of the bones and into the broth, again, increasing the benefits.
My full chicken bone broth recipe is listed below. You can also find my recipe for shrimp broth here.
Pro Tip #1: Cook your meat first then use the bones for broth. For example, I purchase whole chickens and roast them in the oven for dinner. I’ll use the roasted carcass (bones and tissue) leftovers for the broth. This way you get more than one use from your meat. If you don’t have time to make the bone broth after your meal, freeze the bones until you’re ready.
Pro Tip #2: Save the “extras” from your veggies. I use onion peels, ends of the celery, carrot peels, etc. Things I would normally throw away can be used to flavor your broth. Make the most of what you have without waste! Onion peels also give the broth a deeper color!
What are the benefits?
Drinking bone broth has so many benefits!!
Gut Health - Since your gut is responsible for so many bodily functions, I use bone broth as a preventative measure to keep my gut healthy. A cup of bone broth a day can prevent and/or reduce leaky gut symptoms. Leaky gut is a chronic issue that affects the barrier between your gut and your bloodstream. When your gut barrier is compromised and things are allowed to seep through your gut lining, it causes inflammation and chronic illness.
The amino acid in the gelatin of the broth, called glutamine, helps maintain the function of the intestinal wall and helps to seal up the holes in the intestines. Bone broth is easy to digest and can aid in the digestion of other foods as well.
2. Healthy Joints - Glucosamine has long been used for those with joint pain. Since bone broth contains a good amount of glucosamine, it can help reduce pain. Chondroitin, which is found in the cartilage, protects joints and helps with osteoarthritis.
3. Collagen Benefits - Collagen is a building block of cells found everywhere from your skin, bones and brain). Collagen is the main protein found in bones, tendons and ligaments. During the cooking process, collagen is broken down into gelatin. Gelatin contains important amino acids that support joint health. It provides proline, glycine, glucosamine and chondroitin, which your body uses to build and maintain its connective tissue. Both of these are incredibly healing.
4. Healthy Immune Function - Since 80% of your immune system stems from your gut it no wonder why bone broth helps with immune function. Essential nutrients in the broth include arginine, aids in proper function of the immune system and liver function. Glutamine speeds up your metabolism so your immune system is more efficient and glycine boosts glutathione and improves sleep, which ultimately is immune supportive as well.
How do I consume it?
There are several ways you can consume it, here are a few of my favorites:
Straight up - warm it up in a pan, drink once a day. A cup of bone broth is yummy, filling and soothing. A cup of bone broth before bed can be filling, soothing and promotes restful sleep. Pro Tip: Don’t use the microwave to heat your food since the microwave depletes the nutrients in food.
2. Cook with it -
Use bone broth to saute veggies, it’s a great alternative to using oil.
Instead of water you can use bone broth to cook grains like wild rice and quinoa. It gives the grain another dimension of flavor.
Add the broth to sauces and gravies.
Use it to deglaze a pan, instead of wine or other ingredients.
Chicken soup is a quick fix when you have bone broth on hand…just add veggies and you’re ready to go!
3. Add it to your smoothie - Add ¼ cup to your morning veggie/fruit smoothie or juice. Chicken broth for example has a very mild flavor and hides wonderfully in smoothies…I used to add it to my kid’s smoothies and they never had a clue!!!
4. Bone broth stores great in the freezer. When you make a batch, store it in ice cube trays or in small containers for later use. Refrigerated it will last 10-14 days, but frozen broth can last quite a while.
5. Give it to you animals - Bone broth has the same amazing benefits to your furry friends too. I add bone broth to our dog’s food…they love it!
Bone Broth - Chicken
Kitchen Items:
Large stock pot, crock pot or Instant Pot
32 oz mason jars for storage (wide mouth)
Funnel
Ingredients:
2 lbs or more of organic, pastured chicken bones. 2 chicken feet for extra gelatin (optional)
1 onion (plus the onion peels)
4 cloves garlic
4 carrots
4 stalks of celery plus leaves
2 TBSP of apple cider vinegar with the “mother”
Optional: 1 bunch of parsley, 2 bay leaves, 1 TBSP sea salt, peppercorns or other herbs like fresh thyme or sage.
Instructions:
Add your roasted or raw bones to a pot. If adding other items like feet or gizzards, add those as well.
Rough chop all other ingredients and add to the crock pot. I leave the skins on and use peels and ends of veggies as well.
Add the apple cider vinegar, salt and pepper
Add the fresh herbs (optional)
Cover with purified water and cover.
Cook on low heat for 24-48 hours.
During the first few hours of cooking you’ll need to remove the impurities that float to the surface. A frothy/foamy layer may form and you can easily scoop it out and discard.
After 24-48 hours, remove from heat and let cool.
Once cool, remove and discard everything but the broth.
Use a very fine strainer to strain the broth 2 times to ensure all fine particles are removed.
Use your funnel and pour into mason jars for storage. Secure lid tightly.
Store in the refrigerator for up to 10-14 days or freeze to use at a later date.