Immune Boosting Bone Broth

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oooo bone broth!! It's one of my favourite things!

Most weeks I buy an organic, free range chicken which will feed my family for a good fews days, then I use the carcass and make a bone broth which we all enjoy for days after!

Bone broth is rich in minerals that support the immune system and contains healing compounds like collagen, keratin, glutamine, glycine and proline, It is a source of bio-available nutrients and minerals in an easy-to-digest form. The collagen, amino acid structure and high gelatin in bone broth heals your gut lining and reduces intestinal inflammation enhances the absorption of nutrients from other foods as well. 

How to make bone broth

  • 2-3kg chicken carcass, beef bone or lamb bones
  • 2 handfuls of any onions, leeks, carrots or celery
  • 1tbsp black peppercorns
  • a few dried bay leaves
  • a generous splash apple cider vinegar

I also like to add a thumb sized piece ginger / turmeric if I have any handy

Place all ingredients in a large pot, make sure the bones are completely covered with water at all times. Bring to the boil and simmer for at least 6 hours for a chicken carcass and 12 hours for beef/lamb bones. (After about 30 mins you can remove any excess chicken meat to reuse). Strain the broth, per into a cup and enjoy! Broth can be freezer for up to 6 months) 

How to Use Broth  

Broth is extremely versatile and many chefs use it as a base for soups, gravies, sauces and more. Here are some great ways to use broth:

  • As a base for soups and stews
  • In a mug by itself as a warm drink
  • As a base for gravy and sauce

A really useful tip is to freeze your broth in an ice cube tray- that way you can just pop 1 or 2 cubes out when you're making a sauce/ soup- it's a super easy way to up the nutrients of any meal! 

How much bone broth should I drink?

I shouldn't worry that you would overdose on bone broth. If you are sick, 2/3 cups a day would be a wonderful support to your system, otherwise 1 cup a day is incredibly beneficial, or just as often as you can! 

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I would love to hear your bone broth stories, do you enjoy it? do you have any exciting recipes? do you feel it has been helpful in boosting your immune system? Let me know!

Here is to staying fit, strong and healthy this autumn!

love, Rachael 

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