Mom was right all along. Chicken soup is basically a liquid-gold-cure-all .
Lately “bone broth” has become super hip ‘n trendy. So trendy in fact that many companies are bottling it and selling it alongside juices, smoothies and kombucha!
So what is this hype all about? Let’s break it down:
WHAT IS BONE BROTH?
Bone broth is broth is basically chicken (or some other stock) that has been made in a way to maximize nutritional benefits, anti-inflammatory compounds and collagen. We do this by simmering it at a low low heat for 10+ hours (I try to get mine up to at LEAST 20-30). In addition to simmering it for a long time, we soak the bones in cold water with a little apple cider vinegar before cooking to draw out as many minerals and beneficial compounds as possible. In the end, you are left with a gut-healing, amino-acid packed, anti-inflammatory superfood.
You guys seriously, this stuff is a SUPER food. My mom struggles with osteoarthritis (an inflammatory condition of the joints where the cartilage deteriorates. Super painful. Super not fun.) She went on a crazy bone broth kick – I’m talking like 4-6 cups per day. Within a week, her pain and swelling had reduced SO much that she could stop taking painkillers. It’s that awesome.
IS BONE BROTH THE SAME THING AS CHICKEN STOCK?
Unfortunately not. Especially not the same as that stock you buy in tetra-pack containers or bouillon cubes – buh bye bouillon! Stocks are not simmered for long enough to draw out all those minerals and benefits. Stock is made with mainly flavour in mind while bone broth prioritizes both health benefits AND flavour.
WHAT’S ALL THE HYPE?
One of the main benefits to drinking bone broth (aside from its complete amino acid profile, immune boosting and anti-inflammatory properties) is the collagen. Collagen is the most abundant protein in the human body. It keeps your skin elastic, your joints strong and lubricated, your hair and nails strong, and your gut lining sealed to prevent autoimmune or other digestive and inflammatory conditions. Seeing as arthritis runs in my family, I look at collagen as a preventative health measure. I put it in my morning coffee in the form of protein powders, I drink bone broth as much as I can and I make sure I have a sufficient intake of other nutrients needed to produce collagen in the body (like vitamin C). All of this is to say, there are some killer benefits to incorporating bone broth or some form of collagen into your daily routine. Plus is easy AF to make.
Here’s the deal:
- FOR THE BONE BROTH:
- 1 whole chicken / leftover rotisserie chicken carcass / chicken bones (the more bones, the better – this is where the collagen comes from. If you can find chicken feet – that’s an even bigger plus!)
- 1/4 cup apple cider vinegar
- Filtered water
- 1 onion
- 6 celery stalks
- 4 large carrots
- Sea Salt
- FOR THE SOUP:
- 2 litres bone broth
- 4 chicken breasts
- 1/2 tsp turmeric
- 1 onion, diced
- 2 cups chopped celery
- 2 cups chopped carrots
- 3 tbsp fresh dill
- 3 tbsp fresh parsley
- Sea Salt
- Black Pepper
* The reason we don’t use the same chicken/veggies in the soup as we did in the broth is because after simmering them for that long they are often too mushy to use. It’s better to use fresh vegetables and chicken for the soup.
FOR THE STOCK:
- In a LARGE pot, add the chicken bones and cover with cold filtered water. Add 1/4 cup of apple cider vinegar and let it sit for 10 minutes. This helps to draw all the minerals and other good stuff out of the bones. You won’t taste the ACV later – promise.
- Toss in the onion, carrots and celery. Turn the heat to high and bring to a boil uncovered. Then, lower the heat to low and simmer. Skim off any foam that rises to the surface for a clearer broth.
- Let simmer for as long as possible. I try for 5-10 hours over super low heat. If you can get to 30 you are awesome! You may need to add a little more water to consistently keep the bones covered.
- Season with a touch of salt. You can add more later if you use it for soups or when you heat it up to drink some.
- Once finished, strain the broth using a fine mesh strainer. Sometimes if I’m feeling ambitious, I double-strain it with a cheesecloth or nutmilk bag to get a super clear broth.
- Transfer to small glass jars and refrigerate for 1 week or freeze for 6 months. Heat the broth over the stove (not in a microwave) to maximize benefits and ensure you are not denaturing the proteins.
TO MAKE CHICKEN SOUP:
- Add all ingredients except for salt and pepper to a large pot and bring to a boil. Immediately lower to a simmer and cook until chicken is no longer pink and tender – about 30 minutes.
- Remove chicken breasts and shred with two forks. Add the chicken back into the broth and season with salt and pepper to taste.
- Serve & Enjoy!