Can’t shake off the sniffles because of the cold weather? Or maybe you’re craving a warm meal that will not only fill you up but will also uplift and nourish your body? Here’s a smart choice: bone broth.
A powerfully nourishing food, bone broth is easily digestible, heals the lining of your gut, and is loaded with valuable nutrients that promote healing. If you’re struggling with illness, looking for a way to add more nutrients in your meals, or just want a delicious complement to your usual meal, this is a great choice.
I’ve shared with you my typical bone broth recipe , but if you want to “supercharge” it, you can try this recipe by Vivica Menegaz, a nutritionist and blogger who advocates the ketogenic diet. Her blog, "The Nourished Caveman," offers resources that will help you reclaim your health.
Remember that there are many different ways to make bone broth – there really isn't a wrong way. Menegaz’s recipe from The Nourished Caveman mainly uses chicken as the main ingredient for her bone broth, but to take it up a notch, she uses a variety of fresh herbs, resulting in a flavorful and healthy soup.
Supercharged Mineral Chicken Broth Recipe
- Bones, chicken neck, and feet (if possible) from organic, free-range chicken
- 2 small onions or shallots
- 1 head of garlic
- 1 bunch of mixed organic fresh herbs
- 1 teaspoon whole black peppercorns
- 1 or 2 bay leaves
- 2 Tbsp. Celtic or Himalayan sea salt
- 4 quarts filtered water
- 1 bunch of fresh organic herbs (You can combine cilantro and parsley; rosemary and oregano; or basil and mint. Or you can use them all together.)
- Put all the broth ingredients in a large stock pot and let sit for an hour.
- Cook on a very low flame for 8 to 12 hours.
- Let cool.
- Separate the meat off the bones (if there is any) for future use, and strain the broth.
- Wash the herbs well.
- Warm up a serving of broth to desired temperature. It should not be boiling. (140 degrees Fahrenheit max)
- Put your serving of broth and a large handful of herbs in the blender and blend well on high.
- Strain the broth in a fine mesh colander.
- Consume immediately without re-heating.
Important Note: Because a lot of the nutrients in herbs are highly perishable, only mix the quantity you will consume immediately.
Try This Recipe to Experience the Healing Effects of Bone Broth
I usually recommend using a whole chicken when making chicken bone broth, but this recipe also works (and would be less expensive). Just make sure to use organic, pasture-raised chicken for your broth, and not CAFO varieties that can harm your health.
There is some truth to the old adage that chicken soup will help cure a cold, mainly because chicken contains cysteine, a natural amino acid that helps thin the mucus in your lungs, making it less sticky and easier to expel. This is something that processed canned soups definitely cannot give you, which is why I always recommend making broth or soup from scratch.
Bone broth, in general, is wonderful for “healing and sealing” your gut. In fact, it is one of the main components of Dr. Campbell's GAPS Nutritional Protocol, described in her book "Gut and Psychology Syndrome" (GAPS). It is not only easily digested, but it also contains profound immune-optimizing components that are essential for the treatment of autoimmune diseases. Bone broth also:
- Promotes healthy digestion. The gelatin it contains is a hydrophilic colloid that attracts and holds liquids, including digestive juices, supporting proper digestion
- Reduces join pain and inflammation. The boiled down cartilage has glucosamine, chondroitin, and sulphates
- Inhibits infection caused by cold and flu viruses
- Fights inflammation. It is rich in amino acids like proline, glycine, and arginine that have anti-inflammatory effects
- Promotes healthy hair and nail growth, thanks to the gelatin in the broth
If you have a cold, I recommend making your soup spicy by adding in more pepper. This will trigger a sudden release of watery fluids in your mouth, throat, and lungs that will thin down respiratory mucus so you can easily expel it.
Bone broth is excellent for making soups and stews. You can also drink it straight or freeze it for future use. Remember: do not throw out the “skin” that forms on the surface, as it is the best part. It is loaded with valuable nutrients like sulfur and healthy fats, so just stir it back in the broth.