How to Make the Best Bone Broth (From Nourishing Traditions) By Sally Fallon
Ingredients
1 whole free-range chicken or 2 to 3 pounds of bony chicken parts. The best bones for bone broth are necks, backs, breastbones, and wings* Gizzards from one chicken (optional)
2-4 chicken feet (optional, I use one pound)
4 quarts cold filtered water
2 tablespoons vinegar
1 large onion, coarsely chopped
2 carrots, peeled and coarsely chopped
3 celery stalks, coarsely chopped
1 bunch parsley
Instructions
- *Note: Farm-raised, free-range chickens give the best results. Many battery-raised chickens will not produce stock that gels. 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. (If you are using a whole chicken, remove the neck and wings and cut them into several pieces.)
- Place chicken or chicken pieces in a large stainless steel pot with water, vinegar, and all vegetables except parsley. Let stand for 30 minutes to 1 hour. Bring to a boil, and remove scum that rises to the top.
- Reduce heat, cover, and simmer for 6 to 8 hours. The longer you cook the stock, the richer and more flavorful it will be. About 10 minutes before finishing the stock, add parsley. This will impart additional mineral ions to the broth. Remove whole chicken or pieces with a slotted spoon. If you are using a whole chicken, let it cool and remove chicken meat from the carcass. Reserve for other uses, such as chicken salads, enchiladas, sandwiches, or curries.
- 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.
Learn more: Wise Traditions Podcast Episode 280
Rediscover Bone Broth with Sally Fallon Morell and Hilda Labrada Gore. In this episode, Sally explains how broths and stews have many benefits for us. Among other things, they are a great source of collagen – good for our mood, and detoxing – and glycine – good for our skin, liver, and heart. She reminds us that bone broth protein has dopamine-regulating benefits, and helps improve brain function and build stronger bones.
What Is Bone Broth Good for?
Bone broths have been staples of traditional diets around the world for centuries. Not only are Bone Broths both flavor- and nutrient-dense, but they’re also easy to digest and able to boost internal healing. The components of bone broth include gelatin, which research shows can help support intestinal health and integrity. Also, collagen, the long simmering of the beef bones and ligaments releases beneficial amino acids like proline, glycine, and glutamine. These amino acids are key to metabolic processes, including the support of bone mineral density, muscle tissue creation, and repair. Glycine, in particular, protects against muscle wasting.
Rich in Nutrients:
Bone broth is a good source of essential nutrients such as calcium, magnesium, phosphorus, and other minerals. It also contains collagen, gelatin, and amino acids, which are the building blocks of proteins.
Joint Health:
The collagen and gelatin in bone broth may support joint health. These compounds are essential for maintaining the integrity of cartilage and may help reduce joint pain and inflammation.
Gut Health:
Bone broth contains gelatin, which can support the health of the digestive tract. It may help in repairing and sealing the gut lining, potentially reducing the risk of leaky gut syndrome.
Skin Health:
Collagen, a major component of bone broth, is important for skin elasticity and hydration. Consuming collagen-rich foods may contribute to healthier skin and may help reduce the appearance of wrinkles.
Immune Support:
The amino acids and minerals in bone broth may support a healthy immune system. The broth may contain compounds that have anti-inflammatory and immune-boosting effects.
Hair and Nail Health:
Collagen is also beneficial for hair and nail health. Including bone broth in your diet may promote stronger and healthier hair and nails.
Hydration:
Bone broth is a hydrating beverage, and staying well-hydrated is important for overall health. The electrolytes and minerals in bone broth can contribute to fluid balance in the body.
Easy to Digest:
The long cooking process of bone broth helps break down the nutrients in bones and connective tissues, making them easier to digest and absorb.
Why Wait? Tray making some bone broth today!
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