The Beauty and Healing Power of Broth

20 October 2016

 

Tis the season for colds, flu, allergies, and other ailments! One of the best remedies is homemade broth!

 

So what exactly is “broth”?  Broth is “a mineral rich infusion made by boiling bones of healthy animals with vegetables, herbs, and spices”.  It can be made from bones of preferably grassfed beef or bison or lamb, wild-caught fish, or organic or pastured raised poultry, and vegetables (such as carrots, celery, and onions) and spices (such as basil, oregano, garlic, etc).  Broth is the cheapest, most nutrient-dense food out there and super easy (and healthier than store-bought) to make!

 

Broth is high is calcium, phosphorus, and magnesium, which all promote bone and tooth health.  Because of its high collagen content, bone broth supports joints, hair, skin, and nails, and may even help reduce or eliminate cellulite since it also supports smooth connective tissue!  Bone broth contains gelatin, which works as spackle, patching up small holes in the digestive track and reducing inflammation.

 

Leaky Gut” occurs if your digestive track has small holes and is permeable, allowing partially undigested food, toxins, viruses, yeast, and bacteria to have the opportunity to pass through your intestine and into your bloodstream.

 

Leaky gut damages microvilli (small, finger-like cells along the walls of intestines), and makes them unable to process and utilize the nutrients and enzymes that are vital to proper digestion. Over time, the body will start to attack anything passing through and out of the intestines, which can cause inflammation, allergic reactions, and other autoimmune diseases.

 

The Gut and Psychology Syndrome (GAPS) diet was developed by Dr. Natasha Campbell-McBride to treat those with allergies and other autoimmune diseases.  The GAPS diet begins as an elimination diet, which means removing all inflammatory foods (high-fiber foods (such as beans and grains), processed foods (sugar and flour), and anything that is going to be difficult to digest).

 

Bone broth is very easily digested and contains immune-optimizing nutrients and minerals that are building blocks for the treatment of autoimmune diseases and allergies.  As your leaky gut begins to heal and your health improves, certain foods can be added back in.  Bone broth can remain a staple in your diet because it is so nourishing and healing for your body.

 

Since you’ll be extracting the minerals and nutrients from bones and drinking them in concentrated form, make sure that the animal was as healthy as possible.  To find good bones for broth:

  • Save bones from when you roast a pastured chicken, duck, turkey, or goose
  • From a local butcher, especially one who butchers the whole animal
  • From local farmers who raise grass-fed animals (ask around at your local Farmer’s Market)
  • Online from companies like US Wellness Meats or Tropical Traditions

 

Here’s an easy recipe for bone broth:

 

Bone Broth

 

Prep time: 10 mins

Cook time: 8 hours

Total time: 8 hours 10 mins

Serving size: 16+

 

Ingredients:

  • 2 pounds (or more) of bones from a healthy source
  • 2 chicken feet for extra gelatin (optional)
  • 1 onion
  • 2 carrots
  • 2 stalks of celery
  • 2 tablespoons Apple Cider Vinegar
  • Optional: 1 bunch of parsley, 1 tablespoon or more of sea salt, 1 teaspoon peppercorns, additional herbs or spices to taste. You can also add 2 cloves of garlic for the last 30 minutes of cooking.

 

You'll also need a large stock pot or crockpot to cook the broth in and a strainer to remove the pieces when it is done.

 

Instructions:

  1. If you are using raw bones, especially beef bones, it improves flavor to roast them in the oven first. Place them in a roasting pan and roast for 30 minutes at 350F.
  2. Then, place the bones in a large stock pot (5 gallon pot) or crockpot. Pour (filtered) water over the bones and add the vinegar. Let sit for 20-30 minutes in the cool water. The acid from the vinegar helps make the nutrients in the bones more available.
  3. Rough chop and add the vegetables (except the parsley and garlic, if using) to the pot. Add any salt, pepper, spices, or herbs, if using.
  4. Now, bring the broth to a boil. Once it has reached a vigorous boil, reduce to a simmer and simmer until done.
  5. During the first few hours of simmering, you'll need to remove the impurities that float to the surface. A frothy/foamy layer will form and it can be easily scooped off with a big spoon. Throw this part away. Check it every 20 minutes for the first 2 hours to remove this. Grass-fed and healthy animals will produce much less of this than conventional animals.
  6. During the last 30 minutes, add the garlic and parsley, if using.
  7. Remove from heat and let cool slightly. Strain using a fine metal strainer to remove all the bits of bone and vegetable. When cool enough, store in a gallon size glass jar in the fridge for up to 5 days, or freeze for later use.

 

Here’s one of my favorite recipes to make with broth:

 

Simple Gluten- & Dairy-free Chicken & Sausage Gumbo

 

Prep time: 10 minutes

Cook time: 30 minutes

Total time: 40 minutes

 

Ingredients:

  • 6-8 cups homemade chicken broth
  • Cooked meat from 1 whole chicken, chopped into bite-sized pieces
  • 8-10 links chicken sausage, sliced
  • 15-20 pieces of fresh okra (chopped), or 2-3 cups frozen chopped okra
  • 3-4 cloves garlic, minced
  • Cajun spices (black pepper, cayenne pepper or jalapeno, oregano, basil, thyme, and paprika)
  • Salt to taste

 

Instructions:

  1. Combine the broth, chicken, and sausage in a large saucepan.
  2. Place over medium heat and bring just to a boil.
  3. Add the okra, garlic, spices and salt to taste.
  4. Reduce heat to low and return to a simmer until the okra is tender (about 10 minutes). The okra will thicken the gumbo, though not quite as thick as a roux.

 

GET EVEN HEALTHIER!

Have you had a cold or flu or seasonal allergies? Do you have food allergies or an autoimmune condition? Do you have questions or comments?  Let’s talk! Schedule an initial complimentary consultation with me today—or pass this offer on to someone you care about!  I’d love to connect with you here for a free health coaching session!