Everyone is talking about superfoods right now – EVERYONE! The word ‘superfood’ is thrown around quite a bit to describe all kinds of foods, from berries to kale to salmon. And while those foods are very good for you, the one I want to tell you about packs a powerful punch for beautiful skin, healthy joints, a strong immune system, and so much more. The good news is, it can be made in your own kitchen very inexpensively. It’s bone broth! Yes, bone broth is my secret weapon for good health. It truly is my superhero-food. If that’s a thing?! My favorite way of making bone broth is using a whole chicken carcass. I roast the whole bird with delicious seasonings, my family devours it, and we save the bones for broth. Sometimes, I save chicken legs or wings from previous meals to add to the pot with the whole carcass. While that isn’t necessary, the more bones and joints in the pot, the more nutrient-dense punch the broth will contain.
People around the world understand the health benefits of traditional cooking. For centuries, many cultures use this culinary star as a staple in the base for soups and sauces. I incorporate mine into dishes like risotto, chili, potato soup and spaghetti sauce for a boost of flavor. My kids drink it plain (with a little salt) or like it in the form of chicken soup when they are sick. I also love to pour it into a mug and enjoy it any time of day. When I consume it regularly, I see a huge difference in my body, especially my gut health.
Here are 5 reasons you should incorporate bone broth into a healthy lifestyle.
- Bone broth heals and seals a leaky gut, helping with food allergies and intolerances, bloating, and irregularity.
- Bone broth contains glucosamine which supports connective tissue and helps promote joint health.
- Bone broth contains collagen which helps decrease inflammation in your gut lining and keeps your nails, skin, and hair healthy and looking fantastic.
- Bone broth is a good source of L-glutamine, an essential amino acid necessary for your body and gut health. L-glutamine was even found in studies to aid in weight loss.
- Bone broth is inexpensive! I’m always looking for inexpensive, nutrient dense foods to incorporate into my budget, and bone broth is at the top of my list!
You don’t have to be a chef to make this delicious broth. It’s so simple, and I want to share my recipe for this gelatinous, soothing, nutrient rich broth made with chicken bones. The recipe probably looks pretty normal except for the apple cider vinegar (ACV). I know it sounds weird but I promise you won’t taste it. You want to add this to leech out the minerals in the bones, extracting as much of the goodness as possible. If you have time, you can even let everything sit in the pot for 10-20 minutes so the ACV can work its magic before turning on the heat.
Bone Broth Recipe
Roasted (chicken) bones – or whole carcass include legs, thighs, skin, neck, feet
- 1 onion
- 2 carrots
- 2 celery
- 2 cloves of garlic
- 2 bay leaves
- 10 peppercorns
- 2 Tbsp apple cider vinegar
- Handful of parsley (last 20 minutes of cooking)
Put the first seven ingredients into a large pot or slow cooker. Pour filtered water over everything until the water line is above all of the ingredients. Then add the apple cider vinegar. Cook on low for 12-48 hours. Right before you turn off the heat, throw in a handful of parsley for even more mineral benefits. Cool, strain, and pour broth into glass jars or freeze. Bone broth will last up to a week in the refrigerator and 6 months in the freezer. Enjoy!
