I jumped on the bone broth craze just like I jumped on the Kombucha craze. I have been using food as medicine for about four years to heal my leaky gut during a flare up and to prevent one even when I feel my best. Through the years I have added more and more foods to this list: Kombucha, fermented foods, Aloe Vera, miso paste, and the list continues to grow. While many of these foods improve gut health, broth seems to be the only thing I can stomach when I am in the pits of a flare up. My whole stomach will swell with inflammation and almost everything is an irritant.
With winter hitting us early this year, my system craves warm and soothing foods. Instead of heading to MOM’s or 100 Bowls of Soup for my broth fix, I decided to just give it a whirl. In the past I was hesitant to make my own broth because I was consuming so little animal protien, I didn’t just have bones on hand. Now that I live with a true omnivore and prepare meat 1-2 times per day, there is no shortage of gelatin.
My best advice as far as the collecting bones for a broth is to use what you have. If you simply repurpose your scraps you will make this recipe for under $5. With about 20 servings in one crock pot that is about .25 cents per serving. I was buying 4 cups at 100 bowls of soup for $13, which came out to about $1.70 per serving.
So here is my ingredient list:
- The bones of 1.5 whole chickens (use it all-feet, neck, ribs)
- 1 large onion cut in half
- 2 carrots
- 2 celery stalks
- 2-3 tbsp apple cider vinegar
- 1 tbsp pepper
- 1 tbsp sea salt
- Fresh herbs of your choosing (Parsley, Dill, Basil, Rosemary, Thyme, etc)
- Water (enought to fill the crock pot)
Throw all the ingredients in a crock pot, filling it with water at the end. Cook on low for 24 hours. When the broth is finished turn off the crock pot and let it cool a bit before you use a sifter or netted strainer to strain out all the solids. There will be fat and gelatin left behind, you want that, it is why you are making your own broth in the first place. The gelatin that cooks off the bone is a superfood for your gut. It will help heal intestinal permeability issues as well as preven them.
When the broth is strained you can begin to pour it into storage containers. I used glass jars of various sizes. I like Mason/Ball Jars because you can measure your servings as you go without extra dishes. The broth will keep in the fridge for about a week but can be frozen for a couple of months.
The great thing about this broth is how versatile it is! I love it as my first breakfast. When I wake up I will have a glass of water, followed by a cup of hot broth. It wakes up my system and ties me over for an hour. If I am hungry after that I have a solid breakfast and coffee if I need it. I like having the broth before coffee because it gives me the same feeling of having a hot beverage without having unnecessary caffeine.
Broth is a great addition to meal. Having a cup of broth before or with a meal will help fill you up when you are trying to control your appetite. You can also use it in your cooking! I used my own chicken broth this week to make chicken soup. I loaded my batch of broth with herbs so the soup was super zesty!
When the broth cools in the fridge a layer of solids will form at the top, that is mostly fat. I remove most of that before consuming but leave a bit and mix it into my serving. That is just a personal preference, but if you want the fat, go for it! Some days I need it more than others.
If you have any questions, send them my way!