How to incorporate bone broth into your everyday cooking

If there's one great place to start your journey to a nutrient-dense diet it would be broth. Maybe you already know that it’s important to incorporate bone broth into your diet, that it's especially good when you’re sick but aren't sure how to add it into your everyday cooking. I'd like to tell you why it's important to incorporate this superfood into your daily routine and how so you're not fooled into thinking it's just for colds and the cold weather!

Bone broth is rich in gelatin, which is good for joint health.  Gelatin is soothing and healing to the digestive tract and it helps improve nutrient absorption. It is also rich in minerals in an easily assimilated and digestible form. This means your body doesn’t have to work that hard to get the nutrition. Minerals are the spark plugs in our bodies necessary to help make things happen. As our soil has been depleted of these vital nutrients we must take extra care to make sure we get them in our diet and are able to assimilate them. This is why it is important to buy your produce from local farmers, use unrefined sea salt (try adding a pinch to your water) and incorporate bone broth into your daily food routines. 

Here are some ideas to get you started:

Cook grains and legumes in broth: Not only does it add flavor, it adds a lot of extra nutrition which, if you have a picky eater on your hands, can be really helpful.

Soups and stews: Pureed soups, chunky soups, slow-cooked meats, and vegetables. Soups are easy to make, easy to digest, and a delicious way to get broth into your diet.

Sauces: broth makes a wonderful base for sauces

Mashed potatoes. Instead of boiling your potatoes in water and then draining, slowly simmer them in broth until the potatoes are tender and the broth is absorbed. Then add lots of butter, cream or milk, sea salt, and pepper. Yum!

If you need more ideas Nourishing Traditions is full of great recipes.  For now, here’s the perfect recipe to make a staple in your kitchen.

My simple Bone Broth Recipe:

Chicken Bone Broth

• 4 lbs organic chicken backs

• ½ lb organic chicken feet

• 1 Tbsp organic apple cider vinegar 

• about 4- 5 quarts filtered water or just enough to cover the contents

• Let sit for half an hour; then bring to a boil. Skim the top. Cover and simmer on low for 6 - 18 hours (you just want a gentle simmer).

• Let cool and then strain through a metal colander, then store in freezer-safe glass containers. 

*Note: Farm-raised, free-range chickens give the best results. Many battery-raised chickens will not produce stock that gels.

Directions

1. Place chicken backs and feet into a large stainless steel pot with water and vinegar. Let stand 30 minutes to 1 hour.

2. Bring to a boil, and remove scum that rises to the top. Reduce heat, cover, and simmer for 6 to 18 hours.

3. Strain the stock and place into wide mouth glass mason jars. Cover. Let cool overnight in the fridge. If you want to freeze at this point you can place in the freezer (just make sure to leave a couple inches at the top to prevent cracking).