BONE BROTH

A well functioning digestive system is essential, therefore, the ability to efficiently digest and absorb the nutrients we consume is very important. Without a healthy gut lining, it’s possible that you may not be getting the full benefit of the nutrients from the foods you are consuming.

Bone broths are the ideal food for supporting the health of your gut lining, as they are very soothing and easily digestible. To get the maximum nutritional benefits they should be homemade, using the bones of the healthiest animals, i.e. organic, free range, locally reared. A good quality bone broth contains gelatin, collagen, amino acids, glucosamine, fats, vitamins and minerals. Don’t be tempted to use stock cubes or shop-bought varieties as they may have added preservatives and emulsifiers, and they won’t have the same health benefits as a slow-cooked, nutrient-dense, homemade version. Your finished bone broth can be used as a really nutritious stock in soups, or simply as a drink by itself.

RECIPE:

• Approx. 2kg chicken carcasses - saved from a leftover roast, etc.

• 2 tbsps. apple cider vinegar (helps to extract the minerals from the bones)

• 1 large onion, chopped

• 1 large leek, chopped

• 2 large carrots, chopped

• 2 sticks of celery, chopped

• 2 crushed garlic cloves

• 1 tbsp. black peppercorns

• Dried bay leaves

• Bunch of flat-leaf parsley

1. Put the chicken carcasses and all the other ingredients into a large stainless steel stockpot and cover with cold water.

2. Cover with lid and bring to the boil, then simmer on a very low heat for 6-12 hours. The longer the bones simmer, the greater the nutrient content of the finished result.

3. Periodically check and skim off any foam from the top and discard, adding more water if necessary.

4. Remove the bones and vegetables using a slotted spoon, then strain the liquid into a large bowl using a fine sieve and refrigerate.

5. Once cooled, skim off the fat that congeals on the top, then store in an airtight container in the fridge/freezer.