Bone broth is all the rage at the moment and quite rightly so. But it's not just a trend. Also known as Jewish Penicillin chicken broth has been used for centuries as a traditional remedy for coughs and colds and upset tummies.
It absolutely lives up to its name as it's a powerhouse of nutrients. High in amino acids, type II collagen and gelatine it contains the building blocks of our gut lining, other connective tissues, skin and hair and the immune system. These nutrients support the health of the mucous membrane on our gut lining which hosts some essential good bacteria, is a barrier stopping unwanted particles getting in to the bloodstream and causing nasty reactions or symptoms and it's also an important part of the immune system.
As well as the above actions, collagen that chicken broth is high in, has anti-inflammatory properties and has been shown to reduce the pain of arthritis and help reduce our own inflammatory responses.
Bone broth is also high in minerals and both these and the amino acids are in very absorbable forms which is another reason chicken soup is so good for you.
My husband makes the chicken broth in our house as he uses his grandmothers traditional recipe which he has adapted over the years to get the best consistency, flavour and nutrients. When it's thick and gloopy when cold you know it is high in collagen and gelatine and this recipe definitely is.
One very important thing is to always get the highest quality meat possible, chose organic free range. Because it's cooked for a long time the nutrients are dissolved out but so will other not so good particles such as heavy metals, hormones and medication fed to non organic birds. And of course organic, free range chickens will be higher welfare animals.
This broth is a must if you suffer from gastrointestinal, joint or skin disorders. So I would recommend having a cup daily or add it to recipes. Keep in the freezer for emergencies if someone comes down with a bug so you have it ready.
I always recommend it before and after colonoscopy too or if you are having an IBS or IBD flare up.
3 Leeks (Chopped into big chunks)
4 stalks Celery (Chopped into big chunks) 6 Carrot (medium, chopped)
4 Bay Leaf (fresh)
2 kgs Chicken Wings
6 Whole Black Pepper
1.5 liters Filtered Water
1 milliliter Apple Cider Vinegar
1 Salt (to taste - I recommend Himalayan)
- Add all ingredients to a big stock pot. Completely cover all the ingredients and fill the potto at least 3/4 full.
- Cover and bring to the boil on the hob then reduce the heat or even better if you have an oven proof pot put in the oven at 140c for at least 6-8 hours or up to 24.
- Turn the oven off and either leave to cool in the oven or take out to cool, or turn off the heat on the hob. When it has completely cooled the fat will rise to the top and you skim it off.
- Then strain the soup through a sieve and you can squeeze the meat an veg for a thicker broth. And leave to stand again and wait for any further far to rise and you can skim it again.
- You can keep any meat or veg to serve with the soup or discard as all the nutrients will already be in the soup and you are only left with the hardy fiber.
- You can freeze this in batches or keep in the fridge to add to recipes, or have a mug full for a comforting healing hot drink.
You can also use a whole chicken, chicken thighs or a chicken carcass after a roast.
Pimp it - to add an even more nutritious kick add some fresh or ground turmeric or fresh ginger or fresh chopped herbs.