Bone Broth = BAE

Of ALL the crazy recipes and "weird" foods I may eat in the name of health, there is one that surpasses the rest (VEGANS, LOOK AWAY!!!): BONE BROTH. When I NEED to be on a liquid diet (or just want a warm cup of something hearty and comforting), I reach for bone broth. It is my go-to meal replacement. Aside from human breast milk, it has to be one of the healthiest, most easy-to-digest "foods" around (now, that is just my opinion. I have no concrete research to back up that EXACT statement; only other opinions)--or at least for gut health. FULL of protein, low in fat and calories, and with virtually no carbs, it is full of gut-healing collagen, essential amino-acids, minerals, and glutathione. The combination is an amazing recipe for gut HEALING.

That name though--BONE broth--sounds kind of gross. In fact, when I first started consuming it my husband told me that it sounded disgusting and he would never drink it. But the smell that now consumes our home most days has enticed even my picky partner (as well as the rest of my family! My daughter often sips out of my mug when I turn my back). I prefer chicken better than beef, but I always switch it up and add different veggies each time. The only kind I have yet to try is fish, but I would love to at some point.

Bone broth REQUIRES the following:

-Bones and/or scrap parts (skin, cartilage, beak, feet, tail), preferably roasted (the scraps--it helps the collagen break down more easily in the broth)

-Some kind of acid, e.g. apple cider vinegar or lemon juice

-Filtered water

-To be cooked at a LOW temperature for 24-48 hours (24 for chicken or fish, 48 for beef)

-DO NOT add salt while it simmers; add (if applicable) only when serving

For added benefits, you can add things like chunks of fresh turmeric, black pepper, garlic, onion, celery, herbs, or any other vegetables you enjoy!

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Here is my all-time favorite recipe. The only downside is that ALL ingredients should be organic (I follow the dirty dozen and buy conventional when I can) and chicken should be pasture-raised if possible, so it can get pricey, which is why I like to use a large pot (so I can fill the pot with tons of water and get the most out of it!)

BONE BROTH

-Large stock pot & top OR crock pot (although I prefer the large pot due to bigger size and more product)

-Filtered Water

-Chicken bones and scraps (I usually boil or roast the chicken and feed the meat to my family with a meal, then save the scraps in the fridge for when I am ready to make the broth)

-2 tbsp Apple cider vinegar

-1 tbsp Black pepper corns

-1 Whole head of celery, roughly chopped; OPTIONAL

-1 Whole bunch of green onions (about 10 stalks), roughly chopped; OPTIONAL

-1 Whole head of garlic, crushed but not chopped (I throw the skin and all in the stock pot)

-1 Whole yellow onion

-Handful of fresh parsley, or favorite herb

-4 Pieces of fresh turmeric (OPTIONAL--it has a unique, acquired flavor, but great for inflammation)

Rinse veggies (except onion and garlic). If you have time, roast the bones and scraps on 450F for 30-60 minutes (this step is not necessary, but it does enhance flavor and helps extract as much collagen as possible). Place all ingredients together in a stock pot or crock pot, and simmer on lowest setting for 24-48 hours. If the water gets too low, add a bit more and cover. Once it is done, let it cool a bit, then strain off the liquid into containers or bags, and discard the scraps. Sometimes I even make mine into ice cubes, then put them in a bag for easy re-heating.

STORAGE: Broth can be stored in the fridge for 5-7 days, and in the freezer for up to a year.

RE-HEATING: I have read mixed reviews as to how bone broth should be re-heated: some say microwaving it can release toxins; some say its fine. I always heat mine in a small pot on low, or drink it cold--just to be safe. *Remember, only add salt AFTER the initial cooking.

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Pre-made Bone Broth

If you don't feel like making your own there are plenty of health food stores that carry it! I would look out for a few things (if you're keeping your gut health in check):

1. Make sure it is organic.

2. Make sure it doesn't have tomato (a night shade), if you are consuming it for gut health

3. Check the sodium content

4. Make sure it says "bone" broth, not just "chicken" or "beef" broth (I know that sounds dumb, but I have made the mistake before! In my defense, it was RIGHT NEXT to the "bone" broths, *sigh*)

Some store-bought broths are watered down, and sometimes there's no way to know if you've been duped until you break it open. But here is a list of some of the best on the market.

Cheers, to bone broth & gut health!