How to make Bone Broth

Bone broths are THE most helpful food to repair your intestinal lining. Take bones and joints and cook in water in a slow cooker, or a normal saucepan on low heat for at least 6 hours (ideally cook chicken for 24 hrs, beef or lamb for 48 hrs, fish for 12 hrs). Add 2 tbsp Apple Cider vinegar to help break down the beneficial compounds in the bones. Add Celtic Sea Salt, black peppercorns, Herbamare or Trocomare to taste. Strip off all the soft tissues from the bones, then strain your broth to remove bones, but leave in the soft parts (these contain natural collagen and gelatine which is very nourishing). Puree the bits of meat, marrow or cartilage into your broth, or save them for use in other meals.

Use chicken carcasses, beef or lamb bones, whole chickens with the skin on, fish with the skin on, chicken feet or necks, osso bucco – anything that contains whole bones. If you are using large bones, ideally get your butcher to cut them in half so you can scrape the marrow out. Do not remove the fat from your bone broth – it is highly beneficial. If you are using low fat meat like chicken necks, add some ghee to your broth.

Bone broth can be enjoyed as a hot drink or clear soup, or used as a stock for soups and stews – in fact anything you would normally use stock for. Use bone broth instead of water to cook anything absorbent like rice, quinoa or lentils. Bone broth can be frozen for later use. Do not use any commercial stock cubes or powder - these contain hidden MSG. Add the following to your bone broth to make into a soup: meat chunks, onions, carrots, broccoli, leeks, cauliflower, zucchini, squash, pumpkin, garlic. You can leave the extra ingredients in chunks, or puree if you prefer. Bone broth will usually keep in the fridge for a week or so. Consume about 1 cup of bone broth, or use it in cooking every day.