Part Three of Four: Boosting Your Immune Series: Step 1 of 2: Making the Broth
Bone Broth+Veggies+Herbs+Spices+Love=Healing
First off, let me say, "Yikes, I'm sorry" to my readers! Sorry because this next recipe is in two steps and although they seem really long and time intensive at first glance, it really is worth the effort!
Let me tell you why:
"Old fashioned homemade chicken soup really does show to benefit colds and flus!"
Dr. Stephen Rennard of the University of Nebraska Medical Centre, Omaha found that homemade soup inhibited the movement of neutrophils, the most common type of white blood cell that defends against infection. "Dr Rennard theorised that by inhibiting the migration of these infection-fighting cells in the body, chicken soup helps reduce upper respiratory cold symptoms." " Research in the American Journal of Therapeutics also showed that a compound found in chicken soup – carnosine – helped the body’s immune system to fight the early stages of flu."(1)
Whether studies support or deny bone broth's effect for colds or flu, the nutrition facts remain the same- there are many healthful nutrients in broth and soups.
After following Step 1 of the recipe, making the broth you may enjoy in each cup of broth:
nutrients in the broth, like gelatin helps to detoxify your body, joint pain and tissue health
collagen, a protein that helps with skin, lean muscle mass
helps with the gut lining and intestinal inflammation (think stomach flu!)
healing compounds like glucosamine, chondroitin,collagen, help with joint pain.
provides minerals like calcium, iodine and phosporus in an easily absorbable form.
provides amino acids like glutamine, glycine and proline necessary for skin, joint and connective tissue health.
Following Step 2 of making the Immune Boosting Chicken and Veggie Soup you are inoculated with the following goodness:
the array of vegetables provides soluble and insoluble dietary fiber. Adequate fiber in the diet helps reduce blood cholesterol levels, obesity and constipation conditions. (carrots, parsnips, celery, onions)
anti-oxidants (turmeric, ginger, garlic)
anti-inflammatory, anti-fungal, and anti-cancer function (garlic, onions, turmeric, ginger)
many B-complex groups of vitamins that support digestion and energy production such as folic acid, vitamin B-5, vitamin B-6 (pyridoxine) and B12 (peas, spinach, mushrooms)
healthy levels of minerals like iron, calcium, copper, potassium, manganese and phosphorus(chicken, broth, vegetables, herbs)
many more micro-nutrients and macronutrients like the Vitamin L: Love!
Believe or not, the attention and love that goes into making any meal flows through the person receiving the benefit of your labour. Cook with love always.
Step 1: Making the bone broth:
One Recipe, Two Options: Stock or Broth
What is the difference between a stock and a broth?
A stock is usually made with the bony parts of chicken or beef. Broth usually involves using the meat with the bones.
I have made broth and/or stock using chicken bones, turkey bones, beef bones from the previous night’s dinner or I have used raw whole chickens, chicken backs, (chicken feet if you find them), raw beef bones, turkey backs or fish bones. A vegetable stock can be made by using vegetable scraps and fresh vegetables. A broth may be made with or without any vegetables. Stocks generally involve the use of vegetables and herbs.
Purpose and minimalism is usually what drives which option I choose to use. The following recipe is adaptable to making a stock or a broth as I have included options for both. I have also given you the option of stovetop or crockpot!!
Broth 1 whole raw chicken, organic or pasture raised, free range OR 6-8 raw organic/ free range chicken backs (feet etc) OR 6-8 raw organic /pasture raised beef bones, dependant on size
Vegetable Stock Vegetarian Version- vegetable scraps (4-6 cups) of celery, carrots, onions, garlic with skins, parsnips,celeriac root etc. Any vegetable or scraps is acceptable except those that fall into the cruciferous family, like broccoli or cauliflower - it imparts a bitter taste to the stock.
To follow the recipe below, omit the vegetable directions but add herbs, spices, wakame or mushrooms as per recipe below, omitting the apple cider vinegar if preferred, but including 1 tablespoon of olive oil in order to absorb the minerals from the vegetable broth. Season with pinch of salt when using as a drink.
Crockpot or Stovetop
Stovetop Stock: bring to a boil, reduce to a simmer on low and let simmer for 2-3 hours.Crockpot Stock: High for 4 hours or Low for 8 hours
Non- Vegan
Use the carcass from a roast chicken dinner or turkey roast( use 1/2 or full carcass); stewing beef bones from the butcher; left over fish bones
Crockpot or Stovetop
Stovetop Broth: bring to a boil, reduce to simmer on low and simmer for 12-24 hours.
Crockpot Broth: High for 4-5 hours or overnight low for up to 12-13 hours.
Choose your meat or vegetable option, then follow:
Ingredients:
8 cups of spring or filtered water
1 yellow onion, with peel cut in half
3-4 celery stalks with leaf, cut in half
1 tomato, cut in half
4-6 cloves of garlic, whole pieces with skin
2 carrots, unpeeled, scrubbed
1 tbsp of peppercorns
2-3 dried bay leaves
3-5 sprigs each of fresh parsley, thyme and rosemary, oregano
(or dried use 1 tsp of each)
3 tbsp of apple cider vinegar
Optional: Salt is omitted to allow you the opportunity to flavour the stock or broth according to the choice of soup made. However a strip of wakame or 3-4 dried porcini, shiitake, chaga or other mushrooms may be used to impart a fuller flavour without the use of salt.
Preparation:
(If you are using raw beef bones, you will need to roast them prior to use. Preheat oven to 375F, place them on a baking sheet, let roast for 30-35 minutes or well browned; drain fat and place in pot).
in a large crock pot or soup pot place your meat option or vegetarian option into the pot.
add all vegetables, spices herbs
add 8 cups of filtered or spring water
add the apple cider vinegar
if using stovetop,turn heat on heat and bring to a boil; once boiling reduce to a simmer and set on low and allow to cook according to instructions above.
if using crockpot, follow temperature and time instructions as per above.
halfway during the cooking cycle, give the stock or broth a gentle stir.
turn heat off and set pot aside.
fill your sink with cold water and place pot in the cold water to cool down.
using a strainer and a heat resistant bowl, pour liquid into the bowl ensuring that the meat or vegetables do not get into the bowl.
from here you have one of two choices, whether stock or broth: one you can discard the remaining vegetables, ensuring you have strained all the liquid out of them or strain them further using a food mill to extract as much goodness as possible out of the vegetables.
let broth/stock cool overnight in fridge
if the meat broth option was selected, pull as much meat as possible off the bones, discarding the cartilage, bones and skin.Set aside in fridge if not using immediately.
once broth/stock if fully cooled, it will form a layer of fat; skim the fat off using s spatula and store in freezer friendly containers
you should have enough broth/stock for 4 quart size jars. Fill jars to 3/4 full and place them in the freezer for future use. Use within 1-2 months.
Meal Tips/Preparation:
As broth has many medicinal properties, drink 1/2 cup to 1 cup of warm broth per day to help immunity, heal inflammation, ease joint pain, aid in digestion, improve gut health and supply you with essential minerals like calcium, iodine and provide the body with collagen protein.
if making beef bone broth to get the most gelatin out of the bones slow cook for up to 24 hours.
sipping the straight broth is beneficial especially when suffering from the stomach flu and keeping any food down difficult.
To increase medicinal value of the soup you can also add herbs like astragalus (immune enhancing) or flowering green oats (nervous system relaxant).
If whole chicken was used, place one whole chicken breast in one quart of broth for freezing- if you are not making a large batch of soup immediately-only do this if the chicken was not previously frozen.
Follow the recipe “Immune Boosting Chicken and Veggie Soup” to enjoy your meat leftovers!
Watch for Step Two: Immune Boosting Chicken/Veggie Soup to follow.....
Read more:
1.http://www.dailymail.co.uk/health/article-2252167/Souper-broth-An-old-wives-tale-No-chicken-soup-really-CAN-fight-cold-say-scientists.html#ixzz4Ogmd1pde