Bone broth is high in vitamins and minerals that might otherwise be missing from your diet. It nourishes depleted blood and builds the body’s qi in an easy to absorb form.
I recommend this broth for my fertility patients as well as my patients suffering from a variety of digestive issues since the naturally forming gelatin in this broth is healing to the gut.
You can drink 1/2-1 cup a day as savory tea or add some cooked grains (See my Fortified Rice recipe blog post.) and meat for a snack or small meal. The stock can also be used as the base for other soup or stew recipes. The meat can be cleaned off the bones and eaten with the broth for added protein. I recommend storing in glass containers in the freezer: this keeps the broth fresh and allows you to make a big batch. Defrost and reheat as needed.
The broth can be made using only beef bones or only chicken bones, although the combination of the two supports a wider variety of vitamins and minerals.
Ingredients (I recommend using all organic ingredients, especially for the beef and chicken bones)
3-4 lbs of organic, grass-fed beef bones (marrow bones, hoofs, tendons, and ligaments are all excellent.)
3-4 lbs of chicken wings, bones, or a whole chicken
1 roughly chopped onion
1/4 cup of goji berries (rinse and soak for 5 minutes to clean off any dirt)
4 stalks of celery, roughly chopped
2 Tbsps of apple cider vinegar
1 bunch of fresh parsley, chopped
Sea salt and pepper to taste
Place beef bones and/or chicken in a large pot with roughly chopped onion and celery. Add rinsed and strained goji berries and 2 Tbsps of apple cider vinegar. Add approximately 1 gallon of water. Let sit for a half hour. This allows the vinegar to help bring out the minerals in the bones. Bring to a boil and then cover and simmer for 6-24 hours. You can use a crock pot as well. In the last ten minutes, add one bunch of chopped fresh parsley, which helps to ionize the minerals for better absorption.
This recipe is adapted from Albany, CA-based Nutritionist Sara Russell (yourprobiotickitchen.com, 510.423.0647) and Sally Fallon and Mary Enig’s Nourishing Traditions.
The best way to get the most out of your grains (brown rice, millet, quinoa, amaranth), lentils, beans, nuts, and seeds is to soak them overnight. These foods all have naturally occurring levels of phytic acid which could spell out digestive troubles for us and decrease our absorption of nutrients.
We can easily circumvent this natural plant protector by soaking overnight before eating and cooking.
NUTS and SEEDS
Place 2-4 cups of raw, unsalted nuts and seeds in a bowl. Add enough water to cover and 1/2 Tbsp of salt for every cup of food.
Soak 7 hours to overnight.
Strain and rinse off salt.
Dry at a low temperature of 150 degrees in a dehydrator or in the oven for 12-24 hours until nuts are slightly crispy or use directly in my Fortified Oatmeal Recipe (see blog post).
LEGUMES AND BEANS
Simply cover and soak 7 hours to overnight. Rinse and cook.
Further increase the digestibility of beans by adding a piece of kelp to the pot.
Simply cover and soak 7 hours to overnight. Rinse. I like to rub the quinoa, millet, and amaranth between my hands while I’m rinsing to really clean off the phytic acid before cook.
I find that the grains absorb enough water to have “cold cooked” slightly already so I usually add less water than the 2 to 1 ratio typically used in cooking grains.