brothImage: Stocksy

Bone Broth contains the minerals of bone, cartilage and marrow in a form that is easy to digest and healing to our gut. The biggest benefit to the gut is due to presence of collagen and gelatin in bone broths. Broths can be made using bones from Beef // Lamb // Fish // Chicken. Vegetable broths can also be made if you prefer a vegetarian or // vegan option.

Collagen – is the protein found in connective tissue. It is abundant in bone, marrow, cartilage, tendons and ligaments. When cooked, collagen breaks down and produces gelatin.

Minerals – Calcium, phosphorus, and magnesium. Bone broth is a fabulous source of these anti-aging minerals, and its chemical composition makes them highly bioavailable.

Glycosaminoglycans – Glucosamine, chondroitin and hyaluronic acid. These nutrients help keep your joints young and flexible

Gelatin– Acts as an aid to digestion and has been successfully used as a treatment for digestive conditions such as Crohn’s disease, constipation, IBS, hyperacidity, and colitis. Gelatin can also be beneficial for suffering with leaky gut syndrome.

  • Soothes the GI tract by lining the mucous membranes of the intestines thus protecting it from ingested materials. Because of this healing property, gelatin is said to be a great way to treat leaky gut syndrome.
  • Allows the body to fully utilize complete proteins that are consumed making it essential for those who cannot have large amounts of meat in their diets.
  • Absorbs water and helps keep fluid in the digestive tract allowing food to move easily through the gut and promote and healthy bowel movements.

Add Kelp – Iodine-rich food or supplements can help your thyroid maintain hormonal balance. Dietary sources of iodine include sea vegetables, and eggs. Add 1 teaspoon kelp, kombu or dulse granules to your broth for an extra dose of iodine.

Making Broth

You can use a collection of bones from organic, grass-fed, or pasture-raised animals to prepare your broth. For chicken broth use legs, wings, skin, or whole chicken caucus. For a beef broth, use boney bones, marrow bones, meaty bones, or knuckle bones. Place bones in a large pan or slow cooker and cover with cold water. In order to extract the essential minerals from the bone, add an acid, apple cider vinegar works well to the water. Bring pan to a boil and immediately reduce to simmer.  While cooking, frequently remove any impurities that rise to the top with a spoon, ladle, or mesh skimmer. Simmer your broth for 6-24 hours. Remove from heat and strain the broth with a fine mesh strainer and discard solids. This stock can be refrigerated up to 3 days or stored in the freezer for later use.

Chicken Broth (replace chicken with beef bones, or fish)

Ingredients

  • 0.5 kg chicken legs, wings or combination or entire chicken carcass (For Fish Broth: 3 fish carcasses such as snapper, barramundi, or kingfish whole, non-oily)
  • 2 1/2 Litres water
  • 3 celery sticks, coarsely chopped
  • 2 carrots, coarsely chopped
  • 1 onions, coarsely chopped with skin on
  • 4 cloves of garlic
  • Fresh Turmeric chopped or powdered (2 teaspoons)
  • Fresh Ginger chopped (2 teaspoons)
  • A bunch of fresh herbs: Corriander, thyme, flat or curly parsley, dill, sage, and 2 bay leafs – whatever you have or is in season
  • 2 tablespoons apple cider vinegar
  • Season with Sea salt or himalayan salt and black pepper to taste

Preparation
1. After you thoroughly clean the chicken pieces, make sure to cut the wings/legs into several parts to expose the collagen of the bone.

2. Place chicken pieces and vegetables in a pan, cover with cold water and vinegar. Let stand for 30 minutes.

3. Bring to a gentle boil, skim scum that rises to the surface and reduce to heat to a gentle simmer. Cover and simmer for 6-24 hours.

4. Remove from heat

5. Remove bones and strain broth with a fine mesh colander into wide-mouth jars or glass containers. When cool, the stock should gel.

Plant-Based Broth 

Broths help to reduce inflammation, healing the gut, boosting antioxidants, and supporting joint health, good news we can also get these same benefits sans fish chicken or beef using a variety of vegetables.

Vegetables –  Spinach, cabbage and kale are packed with an antioxidant called lutein and are high in collagen producing agents. You need 10 mg to get results, which equates to roughly 115g of spinach or 57g of kale. Rich in vitamin C, regular consumption of kale, spinach, collards, and asparagus help to strengthen the body’s ability to manufacture collagen and to utilise the protein effectively.

Onion and onion skins, garlic and garlic skins, carrot peels, fennel stalks, celery, herbs and herb stems, and any other vegetable scraps you’ve got. These all will contribute to the antioxidant power of your broth, in addition to the savory flavor.

Seaweed – One sheet of kombu or a handful of wakame can add powerful benefits to your broth. Kombu is often used for cooking beans, as it can help break down the phytic acid (which can prevent nutrient absorption) in the beans and make them easier to digest. Seaweed is also a great source of B vitamins, vitamins C and K, and is an incredible source of natural iodine, which can help with thyroid function. Sea vegetables have a compound called fucans, which is a potent anti-inflammatory.

Mushrooms – Mixing fresh and dried shiitake mushrooms is a great way to infuse your broth with selenium (an element that supports joint and immune health), vitamin D (mushrooms are one of the only foods that naturally contain it), B vitamins, iron, and zinc. All of these vitamins and minerals make mushrooms a key food for nourishing the gut and boosting the immune system.

Fresh turmeric and ginger root can help nourish the liver and gut and reduce inflammation.

Ingredients

  • 2 1/2 Litres water
  • 1 tbsp coconut oil or extra-virgin olive oil
  • 1 red onion quartered (with skins)
  • 4 cloves of garlic 
  • 1 chilli pepper roughly chopped (with seeds)
  • 1 thumb-sized piece of ginger roughly chopped (with skin)
  • 1 thumb-sized piece of fresh turmeric root roughly chopped (with skin) or
    2 tbsp turmeric powder
  • 1 cup kale and or spinach
  • 3-4 cup mixed chopped vegetables and peelings carrot peelings, red cabbage, fresh mushrooms, leeks, celery, broccoli stems
  • 1/2 cup dried shiitake mushrooms
  • 30 g dried wakame seaweed
  • A bunch of fresh herbs: Corriander, thyme, flat or curly parsley, dill, sage, and 2 bay leafs – whatever you have or is in season
  • 1/4 cup nutritional yeast flakes for extra flavour and vitamins
  • Season with Sea salt or himalayan salt and black pepper to taste

Preparation

  1. Add everything to a large pan. Bring to a boil then simmer, with the lid on, for about an hour.
  2. Once everything has been cooked down, strain broth with a fine mesh colander into wide-mouth jars or glass containers.
  3. Serve immediately with some fresh herbs. This stock can be refrigerated up to 3 days or stored in the freezer for later use.

Until next time..

be human | be kind | be you

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founderGabrielle is the founder and creator of Human & Kind {Organics} The aim of my blog is to share information to educate the reader with the latest research on skin health. I believe we can all achieve beautiful, radiant, healthy, glowing skin without using products containing potentially harmful ingredients which will damage your skins microbiome. Certified organic (ACO) skin care is better for your skin health and the planet Earth.

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REFERENCES:

Daniel, Kaayla. (June 18, 2003). “Why Broth is Beautiful: Essential Roles for Proline, Glycine and Gelatin.” The Weston A. Price Foundation. 

Posted by:Human & Kind {organics}

Human & Kind {organics} Premium Australian Certified Organic Skincare | Gender Neutral | No Plastic | Cruelty Free | Skin Microbiome Safe | This is my BLOG to help Educate Curious People | be human | be kind | be you.

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