Repair the Gut and Heal.
As we pull away from the holiday season into the new year, it is a good time to rest the digestive system. There is no greater healer for the gut than authentic, properly prepared bone broth. Consider something as simple as a one or two day fast from food and use bone broth and water as your only nutrition. One recipe should make enough broth for about 3-4 days.
Stock and Bone Broth
Large stockpot or Crockpot
Filtered water to fill
Ground pepper or Peppercorns
1 Tablespoon of natural, unrefined salt
Bones and joints, giblets, skin and meat, from:
- Whole organic chicken with skin
- Turkey carcass with a little meat on it, neck, wings and bones.
1 Tablespoon of salt
Onion, celery, carrot, garlic for more broth flavor, if desired
- 1. Place meat and bones, or whole chicken, in the pot and add filtered water to cover bones and meat. Add the salt, peppercorns and if desired, onion, garlic, carrots and celery for added flavor.
- 2. Heat on high until boiling and then reduce heat, cover and simmer for 3-4 hours. This yields what is called “meat stock” which is very soothing and rich in amino acids. If cooking a whole raw chicken, this is the time to remove the majority of the meat from the bones if you plan on proceeding to make bone broth.
- 3. For the ultimate in healing nutrition, prepare bone broth by removing the meat from the pot, return bones, joints, and fat to the pot, add 1-2 Tablespoons of vinegar or lemon juice and top the pot once more with filtered water. Cook on low for another 12-24 hours. Bone broth will be gelatinous when cooled and very rich in minerals and other nutrients. The vinegar/lemon juice pulls the minerals from the bones.
- 4. Using a slotted spoon, remove bones and large debris, then strain in a fine wire strainer or cheesecloth (recommended). Store in the refrigerator for 5-7 days or freeze. Fat will rise to the top and solidify. Save some for cooking and leave some in the stock for good nutrition and flavor.
Notes & Suggestions: Both meat stock and bone broth are very healing and very healthy. Both can be used plain, or add vegetables and meat for a variety of delicious soups. Microwaving will destroy the nutritional value of your stock or bone broth! Re-heat on the stovetop or in the Crockpot.
If you enjoy creamy soup, steam or simmer a head of cauliflower, 3-5 sliced carrots, and 3-4 diced leeks, until soft. Then cool and puree in a blender and add to the bone broth. Mushrooms are another great option. Saute in butter with onion and then blend in with the soup using a food processor for cream of mushroom soup.