Recipe by Fiona Gregory from wisdom4wellness.com.au.
Bone broth is easy, affordable and an absolute powerhouse in the foundational steps to regaining good health, in particular gut and joint health.
The collagen and elastin found in a good gelatinous broth is just so nourishing for us for healing a range of issues from digestion, inflammation, joint repair and arthritis, immunity and immune health, even the condition of our skin, hair and nails.
I do a big batch each weekend. Here is how we use it:
- Lower fat pan starter use in a pan when cooking in place of oils
- Broth cups with lemon, turmeric, coconut oil, chilli and ginger
- Base for soup and casserole
- Add to seed bread and muffins
- Add a shot when mashing veggies instead of milk
- 2tbs per day in the pets food
You can make broth from any nice meaty bones, but to get a gelatinous broth you want, bone, skin, cartilage etc. Beef, goat and lamb are stronger so I tend to use chicken drumsticks for a great result which has broader use in a range of recipes.
You can also use either a slow cooker or a pressure cooker. I regularly do both but here is my time poor pressure cooker version.
- 6 chicken drumsticks organic preferred (use the Lilydale range in the supermarkets)
- 2tbs coconut oil
- 1.5L water boiling
- ½ tsp pinch Himalayan salt
- Drizzle of apple cider vinegar
- 1L hot water
- Heat the oil and brown the legs, add the salt, not too much if you’re sharing with pets .
- Once browned pour over the hot water and apple cider vinegar. Stand for half an hour it helps to draw more minerals out. Bring the pot to pressure.
- Cook for 30 mins.
- Cool to handling temperature.
- Strain the solids retaining the liquid.
- Strip meat retaining lean flesh.
- Keep bones, skin, joints etc.
- Keep the flesh for your own meals or feeding to a delicate fur kid.
- Return the bones, skin, cartridge and liquid etc to the pot. Top up to 1.5lt and cook at pressure for another 30 mins.
- Strain solids and discard. I actually give the remaining knuckles to my cat and dog for treats and its great for their joint health.
- Cool your broth in the fridge. It should form a nice wobbly jelly.
- Keep in a big container for use over the next week
- Pour into ice cube trays for individual serves
- Sauté your veggies, spinach, mushrooms with a dollop of butter and miso
- Add a dollop to start off gravy
- Offer to a pet with an upset tummy with a probiotic
- If you are working on either a leaky gut or inflamed joints, aim to consume at least a cup a day.
- If you don’t happen to have a pressure cooker, simply use the exact same process, browning for flavour then cook for 24 hours in a slow cooker.
Here are some hacks to really increase the collagen and elastin:
- Add in half a dozen chicken feet or duck – available from Fresh Meats on Wises Rd, Maroochydore
- Add in a pork knuckle
- Skim the fat off the top and keep in a jar in the fridge for a nice clean lard
- If you are really serious about healing leaky gut talk to your health professional about whether they recommend adding collagen and L-Glutamine to your broth cups
- Stir in a spoonful organic gelatine powder
Here is my favorite lunch hack:
Container of chilled bone broth
Shredded chicken from making the broth
Shredded veg from my pre made veg prep
Turmeric, lime juice, cumin, ginger, garlic, chilli, coriander, fish sauce
Heat the broth, dump in the chicken and veg, bring back to the boil or heat for 1 minute in the microwave and you have Hot Tom Yum Health Soup. Delish.