Homemade Chicken Bone Broth
Bone broth has been a hot topic in the health food world lately. You may have seen it pop up on food blogs, at your local health food store, and even in some hip, health conscious restaurants. Although it may seem like another passing health food fad (I actually just saw an article that heralded bone broth as "the new kale"), bone broth has been around FOREVER. It's what your grandmother made when you were sick because she knew it was the best way to heal. And you're not gunna say grandma doesn't know best, are you?? Didn't think so.
So what's with all the hype? Recently, many autoimmune disorders have been linked to the presence of something called "leaky gut" or intestinal permeability. Normally, the lining of our intestinal tract works as a barrier that only lets specific substances in and out to protect our body. Just think, we take in so many things from the outside world through our digestive tract it has to have mechanisms in place to protect us from bad foreign invaders. Leaky gut occurs when the tight junctions in the lining of the intestinal tract get inflamed or irritated causing bigger holes to form. This means that substances that are supposed to be blocked by this barrier get let past the intestinal tract into the blood stream. These substances (food particles, proteins, gluten, bacteria) are too large and can cause our immune system to react in varying ways because the body sees them as intruders that need to be destroyed.
Bone broth is a great source of collagen, which is a protein found in muscles, bones, skin and tendons. It is essentially glue that holds us together. It's also critically important to form tissue that makes up the lining of the stomach and intestinal tract. It protects and soothes this delicate lining that can get irritated by stress, food, bacteria, antibiotic use etc. It helps to repair the gut and reduce symptoms caused by intestinal permeability such as related autoimmune disorders, food sensitivities, bloating, irritable bowel syndrome, and fatigue to name a few. It also provides us with powerful nutrients to help boost immunity (grandma knew this), make our skin firmer and more radiant, and aid in detoxification in the body.
Cozy up and make a giant batch!
Homemade Chicken Bone Broth Recipe
1 whole chicken preferably organic, free-range (can be made with beef bones as well)
2 tablespoons olive oil
2 tablespoons apple cider vinegar
2 carrots, chopped
2 celery stalks, chopped
1 onion, peel on, sliced in half lengthwise and quartered
2 garlic cloves, peel on, and smashed
Salt to taste
2 bay leaves, 3 sprigs fresh thyme, 5 sprigs parsley (optional)
Place the chicken in a large slow cooker (or stockpot). Drizzle with olive oil and season with salt and pepper. Cook on high for about 4 hours or until the meat is tender and falling off bones.
Remove the chicken, leaving the juices in the pot. Let cool and take the meat off of the bones. Place your meat into a storage container in the fridge and return everything else (bones and all other parts) to the crock pot.
Add filtered water to the pot along with the vinegar (vinegar helps draw out the minerals from the bones), veggies, herbs and salt. If using a slow cooker put on “low” setting and cook for at least 10 hours but optimally 24-48. If using a stock pot bring to a boil, lower heat and simmer for as long as possible. The longer you simmer, the more medicinal your broth will be.
Strain all the solids from the broth, pour into a container, and store in the fridge. Use within 5 days. If you want it to keep longer, pout it into ice cube trays and store in the freezer.
xx Christina Tidwell MN, RN