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Healing Solutions Health & Nutrition

Bone Broth Recipes

Do you remember being fed chicken soup when you were sick?  When you did, you probably felt better to.  Bone Broth, whether from chicken, beef or fish, are known healers and should be incorporated into your diet as often as possible, not just when you're sick.  (I even give it to my dogs with their dinner, every night!)


Bone Broth has long been known to be a healer of many health ailments.  We know that in individuals with auto immune disease, leaky gut is ALWAYS found.  The benefits of Bone Broth include, but are not limited to the following:

10 Benefits of Bone Broth

1. It heals a leaky gut.

The gelatin in bone broth protects and heals the mucosal lining of the digestive tract and helps aid in the digestion of nutrients.

2. Fights infections such as colds and flu.

A study published in the journal chest shows eating chicken soup during a respiratory infection reduces the number of white blood cells, which are the cells that cause flu and cold symptoms.

3. Reduces joint pain and inflammation.

The glucosamine in bone broth can actually stimulate the growth of new collagen, repair damaged joints and reduce pain and inflammation.

4. Produces gorgeous skin, hair and nails.

The collagen and gelatin in bone broth supports hair growth and helps to keep your nails strong.

5. Helps with bone formations, growth and repair.

The calcium, magnesium and phosphorus in bone broth helps our bones to grow and repair.

6. Saves you money.

Homemade bone broth is cheaper and healthier than store bought.

7. Super easy to make.

All you need is a crockpot. Throw all of the ingredients into the crockpot and it cooks while you sleep.

8. Healthier than buying supplements.

Homemade bone broth contains all nutrients and minerals found in bones and tendons rather than just one or two found in pills. Slow cooking preserves the nutrients better than the high heat extraction used to make supplements.

9.  Fights inflammation.

Bone broth is very high in the anti-inflammatory amino acids glycine and proline.

10. Promotes sleep and calms the mind.

The amino acid glycine found in bone broth can be very calming.

 

Gut-Healing Broth Recipes

Chicken Broth

Chicken broth is the ideal broth to make first when you venture to resurrect this age old culinary tradition in your own kitchen.

All that is required is one good quality chicken, preferably from a local farm that practices pasturing of its poultry.

You can make chicken stock using either a whole uncooked chicken or with just the leftover bones from which you have removed all the usable meat.

To make the stock from a whole chicken, place the bird into a large stockpot and just cover with filtered water. You may add the feet to the water as well if you are able to get these from your farmer. Chicken feet impart a lot of extra gelatin to the broth. If you are making the broth from leftover bones, you may want to brown the bones first in the oven, for extra flavor.

Add ¼ cup of vinegar and stir. Add 1 large onion and 2-3 carrots and celery stalks – all chopped if desired. The vegetables add additional minerals to the stock but can be omitted in a pinch.

Let stand for about 30 minutes to let the vinegar begin to draw the minerals into the water.

Bring water to a boil and skim off any foam that comes to the top. This foam consists of impurities and off flavors.

Reduce heat and let simmer for a minimum of 6 and up to 24-48 hours. About 10 minutes before taking the stock off the heat, add a bunch of parsley to add even more minerals to the broth.

Remove the whole chicken or bones. If you used a whole chicken, let cool and remove the meat from the carcass. This meat is wonderful for chicken salads, sandwiches or Mexican dishes. Soft leftover bones may be given to your pet or discarded.

Strain the broth into a large bowl and keep in the refrigerator until the fat comes to the top. Skim off the fat and reserve in small glass bowls for sauteing vegetables.

Store the broth in quart-sized or half gallon containers. Stock kept in the refrigerator will keep for about 5 days. Freeze what you will not use within that time.

Making turkey, duck or goose stock basically follows the exact same process.

Beef Broth

While the best beef broth is made with a variety of bones – knuckle, tail, marrow and meaty rib or neck – you can make beef broth from whatever types of bones you have on hand in a pinch.

The best beef bones can be obtained from a local grass-fed beef farm. These farms typically sell them labeled as “soup bones”.

You can also obtain beef bones from a local butcher although the quality won’t be quite as good.

To make, place any knuckle, marrow, or foot bones in a large pot filled with enough filtered water to cover. Add ½ cup of vinegar, stir, and let stand for about one hour.

Place the meaty rib or neck bones in a roasting pan and brown at 350 degrees F, 20 minutes per side.

After browning, add these bones to the stockpot and pour the fat into a small glass bowl and reserve in the refrigerator for roasting vegetables.

Add a small amount of cold water to the bottom of the roasting pan and heat up over the burner using a wooden spatula to loosen any dried juices on the bottom of the pan.

Add this liquid to the stockpot as well along with with 3 onions, carrots and celery all coarsely chopped.

Bring the stockpot to a boil and skim off any foam that rises to the top. Grass-fed bones produce significantly less scum than bones from a conventionally raised cow.

Reduce the heat and simmer for a minimum of 12 and as long as 72 hours. 10 minutes before finishing, add a bunch of parsley to the simmering water to add even more minerals.

Remove the pot from the heat and strain. The meat can be reserved for sandwiches or Mexican dishes and the bones and vegetables discarded. Make sure to remove any marrow from the bones first as this is delicious spread on crackers or toast!

Store the broth in quart or half gallon containers in the refrigerator and freeze what you will not use within 5 days or so.

Broth that is left more than a week in the refrigerator can be reboiled and safely used.

Note that lamb, buffalo, and venison stock are made in the same way as beef broth.

 

Fish Broth

3 or 4 whole carcasses, including heads, of non-oily fish such as sole, turbot, rockfish or snapper
2 tablespoons butter
2 onions, coarsely chopped
1 carrot, coarsely chopped
several sprigs fresh thyme
several sprigs parsley
1 bay leaf
1/2 cup dry white wine or vermouth
1/4 cup vinegar
about 3 quarts cold filtered water

Fish stock is made from the bones of sole or turbot. In Europe, you can buy these fish on the bone. The fish monger skins and filets the fish for you, giving you the filets for your evening meal and the bones for making the stock and final sauce. Unfortunately, in America sole arrives at the fish market pre-boned. But snapper, rock fish and other non-oily fish work equally well; and a good fish merchant will save the carcasses for you if you ask him. As he normally throws these carcasses away, he shouldn’t charge you for them. Be sure to take the heads as well as the body—these are especially rich in iodine and fat-soluble vitamins. Classic cooking texts advise against using oily fish such as salmon for making broth, probably because highly unsaturated fish oils become rancid during the long cooking process.

Melt butter in a large stainless steel pot. Add the vegetables and cook very gently, about 1/2 hour, until they are soft. Add wine and bring to a boil. Add the fish carcasses and cover with cold, filtered water. Add vinegar. Bring to a boil and skim off the scum and impurities as they rise to the top. Tie herbs together and add to the pot. Reduce heat, cover and simmer for at least 4 hours or as long as 24 hours. Remove carcasses with tongs or a slotted spoon and strain the liquid into pint-sized storage containers for refrigerator or freezer. Chill well in the refrigerator and remove any congealed fat before transferring to the freezer for long-term storage.

 **Once you have several quarts of broth on hand, you can make all your favorite soups using this authentic, traditional broth in place of any canned or tetra pack versions from the store. You can also use the broth to make delicious sauces and gravies.