Sunday, March 8, 2020

How to Make Easy and Nutritious Bone Broth

Homemade Bone Broth

- 2 rotisserie chickens, picked clean
- 3-4 peeled medium carrots, or 1cup baby carrots
- 3 celery stalks, rinsed
- 1-2 medium yellow onions, peeled and quartered
- 3 (or more!) garlic cloves, smashed and skin removed
- handful of fresh herbs: parsley, thyme, oregano, rosemary
- 2 tbsp apple cider vinegar or lemon juice

Clean chickens by removing meat and skin. Some meat can stay on the carcass; it will add collagen, protein, and flavor. Put all those nasty bones in a pot. Add all other ingredients.  Cover with water, but stay below MAX FILL line on pot.
Seal and set to Manual pressure
Cook for 2 hours (120 minutes).
(Can also combine and cook on large pot/Dutch oven/Slow Cooker for 8-12 hours on low).
Strain solids through a mesh sieve over large container.

*I know the idea of 'bone broth' can be kind of off putting, but from the bones comes A TON of goodness, and from *that* crazy immune boosting vitamins and minerals.

* Animal bones are rich in calcium, magnesium, potassium, phosphorus and other trace minerals — the same minerals needed to build and strengthen your own bones. (

* Connective tissue gives you glucosamine and chondroitin, natural compounds found in cartilage that can support joint health. 

*Marrow provides vitamin A, vitamin K2, minerals like zinc, iron, boron, manganese and selenium, as well as omega-3 and omega-6 fatty acids. 

*All of these animal parts also contain the protein collagen, which turns into gelatin when cooked and yields several important amino acids. 

* As the ingredients simmer, their nutrients are released into the water in a form your body can easily absorb. This is a great way to get more of these essential nutrients into your body. 

*Garlic and onions are full of antioxidants, are antiviral and anti fungal. If you love garlic, add more! 

*The herbs are kind of optional, since this would be ok without them, but they add such depth of flavor and are FILLED with immune boosters. Thyme and oregano are heavy hitters in the plants-for-heath realm.

*You can use dried herbs if you don't have fresh. I'd bundle them in cheesecloth and place in the pot, or add them straight to the pot (you'll strain the broth anyway). Use about half of dried herb in place of fresh.

*You can also use one drop of high-quality essential oil in place of herbs. Seriously one drop though- they are super concentrated and a little goes a long way. (Make sure your oil is marked 'safe for consumption' before using internally).

*An acid is required to break down the collagen from the bones. Apple cider vinegar or lemon juice are essential. Plus both are yet again really great for immune health. Very cleansing and detoxifying.

*Use as a base for soups, or to cook rice/grains. Or warm up a cup and sip straight.

*Save chicken meat for use in soups and more. Freeze both chicken meat and broth if not planning to use within 3 days.

*When stored in the refrigerator, it is normal for a gelatinous layer to form. This is from the collagen and more, and will dissolve once warmed. Think of all that goodness your body is getting!

(No final photo because it's currently simmering. Will add later. Enjoy!)

XO, Ashley