Maryana: The benefits of bone broth (with recipe)

Why bone broth? You may have heard of it, but do you know why it's so good for us?

 

It's incredibly nutrient dense (make sure you source the best bones you can buy), helped my daughter heal from her allergies and eczema (she had bottles of broth alongside breast milk as an older baby and toddler), it supports our immunity, is easy to digest, tastes delicious and improves our skin and joints.

 

Harking back to a traditional style of eating where all parts of animal were utilized, the act of gentle simmering causes minerals and a range compounds to be gently released into the broth and it's these compounds that can help us heal.

 

Don't go for prepacked powdered stock powders. Bone broth is so easy and actually quite cheap to make! And as an added benefit, you get amino acids, collagen, gelatin and trace minerals.

 

Drink daily on it's own, or use in recipes. You can use any bones too. My preference is chicken or fish, followed by lamb. With chicken you can also add things like feet, necks and tails to increase the flavour and gelatin, and the taste is often improved by roasting first. Also make sure you use a good quality himalayan/celtic salt to draw out the flavours.

 

Either drink on it's own once or twice a day, or add to stews, soups, casseroles or even replace water with broth to make your rice/quinoa/millet dishes!

 

So, if you want to promote a healthy gut/immune system, good skin and reduce inflammation, get your broth on today!

 

 

OUR FAMILY RECIPE

 

Inspired by the clear chicken consomme-style my Russian mother made for my late brother and I throughout our childhood (fondly remembered for slurping down with egg noodles), she now lovingly makes this for her granddaughter almost every week.

My own broth used to be rather plain - literally just chicken, salt and water with maybe some herbs thrown in at the end. And I liked it but I often felt it was missing something - after asking mum how she did hers, I've adjusted her recipe to take the best of the flavours but cooked slightly differently for a richer broth. We don't do long cook chicken broths here, so do simmer the second stage for whatever length of time what works best for you.

Ingredients and instructions:
1 size-12 Bostock's Organic Free Range Chicken (or 2 bags of their chicken wings)
1 carrot, sliced
1 stalk celery (reserve the leaves) sliced
1 brown onion, quartered
1 parsnip, sliced
2 sprigs parsley with stalks
2T dill with stalks
8-10 black peppercorns
2 teaspoons himalayan or celtic salt

1. Put chicken and peppercorns into a large pot and fill with water.
2. Cover and heat slowly until water begins to boil, then take the lid off and turn down to a very low setting. You may wish to skim off anything that rises to the top.
3. Simmer until the chicken is tender (around 1.5 hours).
4. Take the chicken out and put on large tray. When it's cooled enough, pull most of the meat away and some of the skin, and put the bones and the rest of the skin back into the pot. You can then use the meat for other dishes or use with the finished broth to make a soup. Simmer for another 45-60mins.
5. Add the vegetables and salt to the chicken in the pot. Simmer for 30 minutes (I find any longer and the vegetables turn the broth bitter).
6. Add celery leaves and the herbs, then turn the heat off. Leave for 20 minutes or so for those flavours to infuse. Check taste and season further if needed.
7. I strain my broth through a nut milk bag (or you can use a cheesecloth) and when serving, I garnish with more finely chopped parsley and dill.

Cheers (or Na zdorovie)!

 

Maryana Lishman, Holistic Health Coach and Real Food Advocate

www.empoweredkitchen.co.nz

maryana@empoweredkitchen.co.nz

027 40 30 755

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