Gut-Healing Homemade Bone Broth Recipe
6 minute read
There’s a reason why grandmothers across the globe have been soothing sick little ones with homemade chicken soup practically since the invention of fire. The existence of healing soups can be found as far back as about 20,000 BC, and these medicinal broths remain a staple in many traditional cultures.
Soup From Scratch
Coined the “Jewish penicillin,” chicken soup is a traditional staple in Jewish kitchens commonly used to treat and prevent a wide array of illnesses. Unfortunately, the soup that most Americans eat today is vastly different from its curative homemade counterpart.
Most commercialized broths found today are canned, highly processed, and devoid of all benefits, but making a nutrient-rich broth from scratch isn’t as difficult as you may think, and your gut will thank you for its restorative properties.
Importance of Broth Ingredients
Bone broth is one of nature’s best sources of collagen, a protein that the body uses to form the tissue that makes up the lining of the GI tract, soothing and protecting the digestive system. Increasing your intake of collagen from homemade bone broth can also help strengthen the intestinal wall and aid in healing leaky gut syndrome in addition to other digestive problems like Crohn’s disease, ulcerative colitis, and acid reflux.
Another gut-restoring property of homemade bone broth is gelatin, which is formed when the collagen breaks down in the GI tract. Studies have shown that gelatin contains key amino acids including glutamine and arginine that promote healthy probiotic balance and give metabolic fuel to digestive cells in the small intestines, reducing permeability and inflammation.
| Related: The 5 Best Probiotic Foods You've Never Heard Of |
Bone broth is a staple of all the trendy new gut-healing diets because unlike many other foods that the body may find difficult to fully break down, bone broth is easily digested and soothing to the intestinal tract. After all, food is only useful if we can effectively absorb its nutrients.
By regularly drinking bone broth, you can radically benefit the integrity of your gut while also aiding your body’s overall health and well being.
Tips on Making the Best Bone Broth
There are a few important things to remember when gathering the ingredients for your bone broth. Make sure to buy bones from animals that are pasture-fed and free of harmful antibiotics and hormones, to protect your body from any unwanted toxins that could potentially inhibit the gut-healing process.
Choose animal body parts that aren’t commonly found in the meat department of your grocery store, or better yet, visit your local butcher and request the boniest bones available like chicken necks, backs, and feet. Drink this restorative bone broth every day for optimal health, more energy, and mend your gut from the inside out.
1 whole free-range chicken or 2 to 3 pounds of bony chicken parts, such as necks, backs, breastbones, and wings*
gizzards from one chicken (optional)
2-4 chicken feet (optional)
4 quarts cold filtered water
2 tablespoons apple cider vinegar
1 large onion, coarsely chopped
2 carrots, peeled and coarsely chopped
3 celery stalks, coarsely chopped
1 bunch parsley
*Note: Farm-raised, free-range chickens give the best results. Many conventionally-raised chickens will not produce stock that gels.
1. If you are using a whole chicken, cut off the wings and remove the neck, fat glands and the gizzards from the cavity. Cut chicken parts into several pieces.
2. Place chicken or chicken pieces in a large stainless steel pot with water, vinegar, and all vegetables, excluding the parsley. Let the chicken stand in this mixture for 30 minutes to 1 hour to brine. Bring to a boil, and remove scum that rises to the top.
3. Reduce heat, cover and simmer for 6 to 8 hours. The longer you cook the stock, the richer and more flavorful it will be. Approximately 10 minutes before finishing the stock, add parsley. This will infuse additional mineral ions to the broth.
4. Remove whole chicken or pieces with a slotted spoon. If you are using a whole chicken, let cool and remove chicken meat from the carcass. Reserve for other uses, such as chicken salads, enchiladas, sandwiches or curries.
5. Strain the stock into a large bowl and reserve in your refrigerator until the fat rises to the top and congeals. Skim off this fat and reserve the stock in covered containers in your refrigerator or freezer.
The Bottom Line
The importance of making soup from scratch, with fresh ingredients, can't be denied. Fresh vegetables, herbs, and protein make a world of a difference when it comes to nutrients. But with busy lifestyles, opting for a fast meal can be tempting.
With nutrients like collagen and gelatin to protect the digestive system, to aid in healing leaky gut syndrome and other digestive problems, it helps to have an easy and quick recipe on hand. This bone broth recipe is just the one to help promote healthy probiotic balance, and easy enough to make several times a month.
If you want to boost your gut and overall health in a natural way, try this meaty concoction, not only as a delicious soup but as a remedy for colds and poor digestion.