Remember that old wives’ tale about chicken soup being good for?
It’s true – as long as you use a really good bone broth as a base.
Bone broth is a one of the best ways of adding vital minerals and vitamins to your diet in a easily absorbable form. The minerals are essential building blocks not just for your hair, skin and nails but are key nutrients for you immune system and for controlling inflammation.
Bone Stock:
(adapted from the Nourishing Traditions Cookbook by Sally Fallon):
2-3 lbs. of bony chicken parts (necks, backs, breastbones, wings, feet) OR grass-fed beef bones.
1 gallon cold filtered water
2 tablespoons apple cider vinegar
1 large onion, roughly chopped
2 carrots, peeled and roughly chopped
3 sticks of celery, roughly chopped
1 bunch parsley
Directions:
Put the bones in a large stainless steel stock pot and cover with the water, vinegar and veggies (except parsley). Let the mixture stand for 30 minutes. Bring to a boil and skim off any foam that rises to the top. Reduce the heat and cook (covered) for 6 hours to 24 hours. The longer the better – it will yield a much richer stock.
About 10 minutes before the stock is done, add the parsley. The parsley is important because it adds mineral ions to the broth.
Let the broth cool slightly, then remove the chicken pieces with a slotted spoon or tongs. Strain the stock into another bowl and stick it in the fridge until the broth congeals and the fat rises to the top. Depending on your result you may want to skim off and discard some of the fat.
You can drink the stock or use it to add a deep, rich flavor as a base for soups or any dish that calls for broth.
If you want to use a whole roaster chicken remember to:
- Use chicken feet if you can find them – they are full of gelatin.
- Be sure to use farm-raised, free-range birds
- Remove some of the chicken meat early on in the cooking, when it first turns white and is still juicy, rather than letting it cook overnight and become flavorless.
- Whatever meat is left at the end can be saved for casseroles or soup.
What has your experience been with bone broth? Tell us in the comment section below.