Simple bone broth recipe for Gut and Immune Health
Vegetable and bone broths are an ancient tradition in many cultures dating as far back as the 12th century. Soups, in particular chicken soup, has been studied for its positive effects of reducing cold and flu symptoms.
Bone broth is a magical immune boosting gut healing liquid. The temperature of a good wholesome broth can help keep us warm and you can load it up with a tonne of greens, root veggies, and herbs that have natural healing properties. Chicken soup has recently been credited scientifically for its positive effects on immune health.
Comforting, warming and nourishing and so easy to make. Bone broth tastes delicious on its own and adds wonderful flavour to soups, stews and stir-fries. Bone broth is usually simmered for up to 12- 24 hours so that all the nutrients and minerals such as magnesium, calcium and phosphorous can be extracted. Because broth is easy to digest because the nutrients are easily absorbed making them more available to the body, especially helpful in supporting the immune system and digestion.
Bone broth is also a source of collagen that forms structural building blocks of skin and the cells which line the gut. So, your skin and hair will also benefit from the addition of some bone broth into your diet. Anti-inflammatory compounds such as glucosamine and chondroitin are released as cartilage is broken down which help our joints remain flexible. To assist in this breakdown, add a splash of apple cider vinegar to the stock when cooking.
Simple Broth Recipe
4 litres filtered water
1 Organic chicken carcass
3 celery sticks, chopped
3 carrots, chopped
2 onions, chopped
1 teaspoon sea salt
1 teaspoon pepper
2 bay leaves,
1/8 cup organic Apple cider vinegar (substituting leeks, thyme, fennel, parsley, are all great options)
Add all ingredients to a pan and bring to a boil, then reduce to a simmer and cover.
Cook for 6-10 hours. If you have histamine issues only cook for 2 hours. Wait till cool, strain and refrigerate.
Once you have made your broth it will keep in fridge for a week and is easy to use as base for other soups like the delicious anti-inflammatory Carrot and ginger soup recipe in the 5 things to do to support your immune health blog.
Enjoy the Broth!
Book in a consultation today if you would like some personalised advice on how to support your immune system for optimal health.
This post is meant for general education purposes only and does not constitute or replace specific advice from your health care practitioner. Always practice good hygiene such as covering your face when you cough or sneeze, washing your hands regularly and wiping down surfaces.