Food trends come and go (remember fondue?), but the bone broth boom is here to stay for various gut-nourishing reasons.
To unpack this healthy trend and learn how to make it ourselves, we reached out to our partner, Carley Smith, AKA The Fairy Gut Mother.
“I truly believe bone broth is the most nourishing and healing resource for your body,” she explains.
She adds that bone broth offers a variety of gut-healing nutrients like collagen and L-Glutamine. It’s also a great source of protein and fat-soluble vitamins A, D, E, and K. Studies show it can help ease inflammation and support new cartilage growth in joints.
Carley admits bone broth may seem a bit intimidating to make initially. Never fear; she’s helped us break it down into four easy steps.
Pick Your Bones
You’ll want to select sustainably sourced, hormone-free bones. After all, you are extracting all the nutrients from the bones, so ensure they are humanely raised. Check with your local butcher shop or natural foods store to find sustainable bones. First-timers should start with a whole chicken. This is more of a meat stock than a bone broth, so it’s less potent and more tolerable for newbies. The great thing about chicken bone broth is that once the chicken is cooked (about 3 hours or so in a slow cooker), you can remove the meat from the bones and toss the carcass back in the slow cooker. Try chuck roasts and pork shoulder when you’re ready to make the next step.
Pick Your Fixings
Standard add-ins include celery, carrots, onion, salt, pepper, and bay leaves. And feel free to add your fave herbs, such as thyme, oregano, rosemary, and basil. Pro Tip: Save your veggie scraps for broth-making; it’s the best garbage disposal around.
Add Everything Together
Add all the ingredients to your slow cooker or Dutch oven. You can sauté the veggies in ghee or grass-fed butter first or roast the bones in the oven beforehand to lock in some additional flavor.
Fill With Water
Fill the pot with water 2-3 inches from the top. If you’re using a slow cooker, set it on low for 24 to 42 hours, stirring occasionally. Using a stovetop? Just bring to a boil, then allow to simmer for about 24 hours, stirring occasionally. You can also add a splash of apple cider vinegar to extract more nutrients from the bones. Finally, strain and serve or use in various recipes. Bon Appétit!
• 1 chicken carcass or whole chicken (thawed or frozen)
• 6 Carrots, chopped
• 4 Celery Stalks, chopped
• 1 yellow onion, chopped, skins on
• 1 small sweet potato, chopped
• 6 Black Peppercorns
• 3 Bay Leaves
• 1tsp sea salt
- Add all ingredients to slow cooker and fill with filtered water about 2-inches from top.
- Cook on low for 24-42 hours, stirring occasionally.
- Strain and store in air-tight containers or Mason jars.
- Adding a splash of apple cider vinegar during the cooking process will help extract nutrients.
- Bone broth generally stays fresh for about a week or frozen for a year. You can also freeze in ice cube trays and pop a few whenever you need!
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