One of the most frequent questions I receive is whether I am vegan or 100% plant-based. I’m ‘plant-based’, meaning my plates are filled with mostly veggies and fruits, but healthy, responsible animal products like grass fed ghee, pasture-raised chicken, grass fed beef, and BROTH are also an important part of my diet. I discovered this by listening to my body and realizing I feel so much more grounded and stable when I incorporate these kinds of proteins.
I’ve also had hormonal issues with acne over the years and tackled this with a multi-pronged approach, including a gut healing/anti-candida program, ridiculously good probiotics, clean skincare routine, cutting back on wearing makeup, and a cup of bone broth literally every day.
Bone broth has been a thing for the last few years (but has been one of the oldest medicinal foods in my family and I always listened to my grandma when it came down to freshly made bone broth ) it has staying power for good reason. If you are new to bone broth, think of it more as the most delicious chicken broth from your mom or grandma’s chicken soup. Chicken bone broth is a good place to start if your new to bone broth – it’s the beef broths that can taste a bit gamier/rich.
THE BENEFITS OF BONE BROTH
Bone broth is amazing when it comes to gut health, joint health and nourishing your body with a ton of minerals. The benefits of bone broth are endless but here are a few of my favorites: heals your gut, heals your skin, strengthen your hair + nails, heals your digestion, soothe acid reflux, boost immune system, supports joint/bone/muscle health, bioavailable source of minerals like calcium and magnesium.
My recipe for bone broth
I’m providing my most basic recipe below. My base recipe uses chicken bones including chicken feet because joints carry the gelatin (you’ll want about ⅓ of your bones to be the joints but you can still benefit from broth even without all the joints). Sometimes I will add beef bones and beef knuckles, which will require more time to extract all the amazing minerals. Chicken bones are a bit quicker, and you really only have to simmer them 12 – 16 hours.
My only instruction is to make sure to get your hands on high quality bones. In CT, I love Fleishers Craft Butchery and in NY I’m a fan of the Cowberry Crossing Farm and Kezialain Farm, which is only 60 miles from Manhattan. Feel free to make the rest of the recipe your own, whether you want to add in some extra immune boosting fresh ginger and turmeric this time of year or mineral rich Kombu. The broth below also makes the most delicious base for soups. Let me know in comments how it comes out when you make this at home!
INGREDIENTS:
1 pasture-raised chicken carcass1 lb additional chicken neck, feet, or wings (or beef bones if you prefer)1 tablespoon apple cider vinegar, 1 yellow onion, 3 large carrots, 3 stalks of celery, 1 sweet potato, 1 turnip, 1 head of garlic, 1 teaspoon whole peppercorns, 2-3 bay leaves, few sprigs of parsley, few sprigs of thyme, 1 sheet of Kombu (optional), turmeric/ginger root (optional), few generous pinches of sea salt.
METHOD:
Add all ingredients to a large pot or instantpot/slow cooker. Cover with water and bring to a boil. Skim any foam that rising to the surface. Reduce heat to a simmer, cover, and cook for 12 – 24 hours, or up to 72 if you are using beef bones as well.
Skim a couple more times to remove any excess fat. Remove bones with a fork or tongs, dispose, and strain the rest into a bowl. Store in glass jars in the fridge or freezer. (I like to keep half in the fridge for a small cup each morning and will keep an extra few cups out to make a soup). Season more if need be by the cup.
I love to enjoy a cup each morning with an avocado. Enjoy!
Comentarios