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Eat Yourself Healthy – Sally Joseph

Gut Healing Bone Broth

Gut Healing Bone Broth

 

Bone Broth has long been used as a medicinal healing remedy to maintain and restore healthy digestive and immune function. The gelatin found in bone broth helps to reduce joint pain and inflammation, thanks to the amino acids, glycine, proline, and arginine, as well as being rich in chondroitin sulfates, glucosamine, and other compounds extracted from the boiled down cartilage. Bone broth also contains high amounts of calcium, magnesium, and other nutrients that play an important role in healthy bone formation as well promoting healthy hair and nail growth.

You can use any bones you prefer – including chicken, beef, pork, or even fish – just be sure to ONLY use bones from organically raised, pastured, or 100% grass-fed animals or you’ll risk being exposed to the nasty chemicals and antibiotic residue used on conventionally raised animals.   I have used beef bones in this recipe, but feel free to use a whole organic chicken, whole fish (including the head) or fish bones, or pork – depending on your preferred flavour.  Chicken bones actually have the mildest flavour, so if you are new to making bone broth you may want to start with chicken bones, as beef tends to be the strongest flavour.  My other personal favourite is lamb bone broth!

If you’re using chicken, simply place the entire chicken, raw, into the pot in place of the beef bones and follow the recipe below. The chicken meat will fall from the bone after around 2 hours. At this point, remove the chicken from the pot and separate the meat from the bones and store in an airtight container in the fridge to add to salads or vegetables. Then place the bones back in the pot and continue to simmer. Feel free to use the leftover bones from your next roast chook instead of throwing them away!  I recommend drinking 1 – 2 cups of bone broth a day to help heal your gut.

What you’ll need…

  • 1.5 – 2 kg (3-4 pounds) beef marrow and knuckle bones
  • 1 kg (2 pounds) meaty bones such as short ribs
  • 1/4 cup raw apple cider vinegar – I prefer Braggs
  • 3.5 – 4 litres water (4 quarts) filtered water
  • 3 celery stalks, halved
  • 3 carrots, halved
  • 3 onions, quartered
  • Handful of fresh parsley
  • 1 -2 Himalayan or Celtic sea salt ( you can add more salt to taste after cooking)

How to make…

  1. Place bones in a large soup pot or a crockpot, add apple cider vinegar and water, allow mixture sit for 1 hour so the vinegar can leach the minerals from the bones.
  2. Add more water if needed to cover the bones.
  3. Add the vegetables bring to a boil and skim the scum from the top and discard.
  4. Reduce to a low simmer, cover, and cook for 24-72 hours (if you’re not comfortable leaving the stove on overnight, turn off the heat and let it sit overnight, then turn it back on and let simmer all day the next day)
  5. During the last 10 minutes of cooking, throw in a handful of fresh parsley for added flavor and minerals.
  6. Remove all of the marrow from the marrow bones and add to the liquid broth.
  7. Allow the broth to cool before straining,
  8. Add salt to taste and drink!

Sally’s Tips…

Store in the fridge for 5 to 7 days or freeze for up to 6 months to use in soups or stews.

If you prefer to use a slow cooker because you are at work most of the day, I recommend using a slow cooker or crock pot. Simply bring the broth to boil in a pot on your stove, then skim the scum off the top and discard. be careful to not to reduce the heat just as it boils or the scum – which contains all the impurities, will integrate back into the broth. Then transfer the broth mix to your slow cooker and set it to low heat for 24 to 72 hours.

Copyright Sally Joseph 2015 All Rights Reserved

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