Bone Broth+Veggies+Herbs+Spices+Love=Healing
"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.
Following Step 1 of the recipe, the making of bone broth, here are some nutrients each cup of broth contains:
gelatin which helps to detoxify your body, aids with joint pain and tissue health
collagen, a protein that helps with skin, lean muscle mass
nutrients which help 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.
and provides amino acids like glutamine, glycine and proline necessary for skin, joint and connective tissue health.
This recipe is Step 1 and shows you how to make the base to any soup. You can also drink just the broth, a 1/4-1/2cup, warmed first thing in the morning, which is a great way to boost your immune.
Making a soup is Step 2. With my 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 bone broth or vegetable brot
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.
I like to use vegetables in both. Most serious bone broth makers like to simmer the bones for 12-24 hours even 48 hours till the bones easily break. I enjoy my broths at the 8-10 hours. Vegetable broths only require 3-4 hours of simmering.
Source organic bones, since heavy metals are stored in bones and will leech out in the long cooking process.
Crockpot/Slow Cooker or Stovetop Stovetop Broth: bring to a boil, reduce to simmer on low and simmer for 12-24 hours. Crockpot Broth: High for 3-4 hours then reduce to low for overnight additional for 12-13 hours.
Note: The broth is at optimal nutrient extraction when the bones have become soft and break easily. The longer the broth cooks the higher the release of not only minerals but gelatin and collagen.
Ingredients:
6-8 raw organic/ free range chicken backs (feet, bone scraps from roasted chicken etc) OR 6-8 raw organic /pasture raised beef bones, dependant on size
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 into a large pot.
add all vegetables, spices and 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 broth a gentle stir.
minimum recommended cook time is 8-10 hours; once time is complete turn heat off and set pot aside.
fill your sink with cold water and place pot in the cold water to cool down (stainless steel pots only, skip step with ceramic or crockpot)
using a strainer and a heat resistant bowl, pour liquid into the bowl ensuring that the bones/meat or vegetables do not get into the bowl.
from here you have one of two choices: 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 cool overnight in fridge
once broth/stock is fully cooled, it will form a layer of fat; skim the fat off using s spatula and discard.
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 48 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).
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
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