The benefits of bone broth are well documented and including bone broth in your eating plan should be the norm. This recipe for chicken bone broth is loaded with anti-inflammatory and immune boosting compunds, and is a real heart warmer.

Ingredients:

  • All the leftover bones from a roast chicken
  • 2 Additional chicken back bones (you can ask your local butcher for these)
  • 6 chicken feet, skin peeled off (by first soaking in very hot water)
  • 2 tall celery sticks, cut
  • 1 onion, peeled and chopped
  • Cloves from ½ a head of garlic
  • 1 thumb of ginger
  • 1 thumb of turmeric
  • 1 tsp black peppercorns
  • 1 tsp sea salt
  • 1 bunch Italian parsley
  • 2 Tbsp Apple Cider Vinegar
  • 3 Tbsp Ghee or butter (optional)
  • Lots of water to fill the slow cooker

Equipment:

  • Slow cooker crockpot or pressure cooker
  • Strainer

 

Method: Slow Cooker

  • Place all the ingredients in a slow cooker, fill with water to about  5 cm from the top of the slow cooker, and set aside for 1 hour (to allow the apple cider vinegar to extract minerals from the bones.)
  • After the hour, switch the slow cooker on to high for 6 hours
  • Then reduce the heat setting to low, and allow to simmer gently for another 30 hours.
  • Allow to cool, then use a slotted spoon to remove the bones and vegetables from the broth.
  • Run the broth through a fine mesh strain
  • Store in airtight containers in the fridge for up to 5 days or the freezer for up to 6 months.

 

Method: Pressure Cooker

  • Place all the ingredients in a pressure cooker and fill with water, leaving ¼ of the cooker’s height open at the top for the pressure build up.
  • Set aside for 1 hour (to allow the apple cider vinegar to extract minerals from the bones.)
  • After the hour, switch the stove on to high heat and once hot, place the pressure cooker on top and cook until maximum pressure is reached
  • Then reduce the heat as per the pressure cooker guidelines, and cook for 1.5 hours.
  • Depressurise the pot and allow to cool. Then use a slotted spoon to remove the bones and vegetables from the broth.
  • Run the broth through a fine mesh strainer
  • Store in airtight containers in the fridge for up to 5 days or the freezer for up to 6 months

 

Notes:

Total cooking time in a slow cooker is 36 hours (a day and a half).  I have found that cooking the broth for longer than that leads to a lot of evaporation and you are left with very little broth in the end.  As such, 36 hours is enough to extract all the rich minerals whilst still giving you approximately 2 litres of broth to consume.

The butter / ghee is great if you are looking for ways to get additional fats into your diet. It gives the broth a smooth texture and makes it very satiating

In addition, if you are still not sure about the benefits of bone broth, check out this awesome infographic from cognitune.com which summarises the benefits of bone broth in one image:

 

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