GUT HEALTH IMPORTANCE
The human gut has a huge impact on overall health and well-being. The gut plays a vital role in controlling mood, brain health, sleep quality, inflammation, immune function, and of course digestion. Research has proven that gut bacteria produces about 90% of the body’s supply of serotonin, which influences both mood and GI Activity. Ensuring you have good gut health is incredibly important to ensure you are both happy and healthy.
HOW BONE BROTH HEALS
Bone broth is created by simmering animal bones and connective tissue in vinegar and water. Collagen is released from the bones and turned into gelatin which yields several important amino acids. An amino acid in gelatin called glutamine can help prevent and heal leaky gut, and maintain the function of the intestinal wall. Leaky gut is when the barrier between gut and bloodstream is impaired and substances leak into the bloodstream, causing inflammation and other health issues.
Amino acids glycine and arginine are found in bone broth and have strong anti-inflammatory effects. Glycine can also promote sleep, so taking it before bed may improve quality of sleep, mental function and memory. Bone broth is rich in calcium, magnesium, potassium, and other trace minerals needed to build and strengthen bones. Bone broth also contains glucosamine and chondroitin which can decrease joint pain and may help reduce the symptoms of arthritis.
BONE BROTH RECIPE
The quality of your bone broth is directly reflected on the quality of bones you use. I always purchase a local, free range, organic chicken that is free of steroids. I usually buy two birds that are around 1.4kg in weight each, so I have extra chicken leftover. I create a dry rub consisting of equal parts Pink Himalayan Salt, cracked black pepper, and finely diced fresh organic thyme. I then rub the entire bird with the dry rub so it is completely coated. I use a generous handful of fresh sage, rosemary, and thyme to stuff the bird. I also add a fresh diced lemon to the inside of the bird. This will give a nice herby lemon aroma and ensure the meat stays incredibly moist.
Place the bird onto a bed of carrots and onions in a roasting pan and cook at 375F for approximately 1.5 hours. I can tell the bird is perfectly cooked when the wings basically fall off and the juices run clear. Once the bird is cooked, I remove the lid from the roasting pan and let the skin crisp for another 5-10 minutes. Once the skin is browned, remove the bird from the roasting pan and place on a cutting board and let it sit 20 minutes. This will help keep the moisture in the meat, and prevent the meat from drying.
Once the chicken is cool enough to handle, I remove all of the meat and put it in a container to use for later. I normally use the meat from one bird for dinner/meal planning and save the meat from the second bird for soup. I place the bones along with a variety of vegetables into a crock pot. I then add apple cider vinegar, purified water, and fresh herbs. I turn the crock pot on low and let it simmer 36-48 hours. After simmering for many hours the vegetables will be very mushy and the bones soft. I know the broth is ready when I gently tap the largest bones with a spoon and the bones break/crumble in half. Strain the broth and store it in mason jars of your choice. I prefer to store the broth in 8oz mason jars, leaving at least ½ inch space at the top, and freeze it. If you don’t leave space at the top, the jars will most likely crack because the liquid will expand as it freezes. The bone broth can be used as a concentrated stock for soup, in gravies, or even just sipped on.
- Roasting Chicken x2
- Carrots 4-5
- Celery 4-5 stalks
- Onion 2 onions halfed
- Garlic 1 whole head
- Ginger 1 cup
- Turmeric 1 cup
- Apple Cider Vinegar 1.5 cups (minumum)
- Lemon 1-2
- Fresh Sage 1 handful
- Fresh Thyme 1 handful
- Fresh Rosemary 1 handful
- Pink Himalayan Salt 2-4 tbs
- Whole Black Pepper 2-4 tbs
DON’T FORGET THE GOODS
- It is crucial to add the apple cider vinegar with mother, because it will help break down enzymes in the bones and extract the collagen. Apple cider vinegar is also known for aiding gut health and reducing bloating.
- Ginger is high in gingerol, a substance containing anti-inflammatory and antioxidant properties. Ginger is also beneficial for people with indigestion and related stomach issues because it can speed up how quickly the stomach empties.
- Turmeric is also a powerful anti-inflammatory and antioxidant that may help improve symptoms of arthritis and depression.