Recipe: My Number 1 Healing Food? Chicken Broth!

I recommend absolutely all of my patients to make chicken broth, so it just had to be my first “Recipe Inspiration” post!

And why do I love chicken broth so much? Well it is hands down the BEST healing food for the whole family and probably the most versatile, easily used, best value, tastiest healing food to boot.

Some of its many benefits are:

1. It helps to heal a leaky gut. Leaky gut is the primary driver of many diseases such as digestive disorders, autoimmunity, asthma, allergies, eczema, fibromyalgia, food intolerances (the list is virtually endless). The gelatin found in bone broth is a natural way to protect and heal the lining of the digestive tract and aid in the digestion of nutrients.

2. Fights infections such as colds and flu.Study show that eating chicken broth during a respiratory infection reduces the number of white blood cells, which are the cells that cause flu and cold symptoms. Grandma really did know best when recommending chicken soup!

3. Reduces joint pain and inflammation. The glucosamine, chondroitin and other compounds found naturally in bone broth can actually stimulate the growth of new collagen, repair damaged joints and reduce pain and inflammation.

4. Produces gorgeous skin, hair and nails. The collagen and gelatin found in bone broth also supports hair growth and helps to keep your nails strong: natural botox- yes please!

5. Helps with bone formation, growth and repair. The calcium, magnesium and phosphorus in bone broth helps our bones to grow and repair. Anybody with injuries, wear and tear or over 21 should have bone broth as a staple food for this reason alone!

6. Fights general body inflammation. Bone broth is naturally very high in the anti-inflammatory amino acids glycine, arginine and proline. Arginine for example is very beneficial in the treatment of sepsis.

7. Promotes sleep and calms the mind. The amino acid glycine found in bone broth can be very calming and who doesn’t need calming?!?

All this and it is cheap and super easy to make.

So just how do you make it? Well here is how I make mine and it couldn’t be easier. Personally I use a slow cooker and combine it with a great roast dinner.

1. Purchase your organic chicken. I know they are much more expensive but honestly you are going to get so much value for money out of this purchase. If you simply can’t afford one try and source open range from your butcher, worst case buy a supermarket one, but please buy free range. Regular chicken broth is better than no chicken broth!
2. Slow cook your roast chicken for dinner, I like mine to roast all day, then you get lots of liquid for gravy. This liquid is STOCK. I generally roast my chicken with lots of onion and garlic, which can then go in my gravy. When cooked, remove chicken and liquid, do not clean your slow cooker, but turn it off. Take all the meat off the carcass (this is easier to do when hot), put to one side for your roast dinner and leftovers/soup/lunchboxes the next day. Keep all the skin too if you don’t eat it.
3. After you have enjoyed your roast and cleaned up, then throw all your bones and skin back into the slow cooker. I also throw in all the veggie peelings from dinner, plus any veg that are looking a bit sad in the fridge, plus any fresh herbs I have. You can also add any gizzards, chicken feet etc now (optional, but makes a better, healthier broth). Cover with filtered water and add 2 tablespoons of apple cider vinegar.
4. Put on high and leave overnight to cook. Mine cooks for about 12 hours
5. In the morning after breakfast remove your insert and pour through a large sieve/muslin cloth to remove bones/carcass/scraps.
6. The liquid you are left with is your chicken BROTH
7. Marvel at how easy that was and how delicious your broth is
8. Add to everything as a flavour booster (no need for horrid shop bought stock cubes now). I use mine in soups, stews, spat bol mince mixes, in risotto, if cooking rice, quinoa or buckwheat and to warm up steamed veggies, or to simmer meat in. My kids have broth added to virtually every hot meal. Personally I also like to drink it as a warm drink.

 

I urge you to give it a go- you won’t regret it!

In health! Victoria xoxoxox