Thank you to Nikki Wagner, BSc (BioChem) & GradCert Human Nutrition, for providing our guest blogposts this month.
Broths and stocks, particularly bone broths, are nutrient-dense. Made correctly, they are packed full of compounds that protect gut health:
Staying healthy means strengthening your immune system
and, in order to do that, you need a strong digestive system. The way to maintain
optimal digestive health is by following a well balanced LCHF way of eating which ideally includes regular consumption of bone broths and
ferments each day.
MINERALS - magnesium, potassium, phosphorus, zinc, calcium
These substances are mandatory for electrolyte balance/rehydration, cell membrane integrity and ATP (energy) production.
AMINO ACIDS - Glutamine, glycine, proline
Essential amino acids (EAA) must be taken in the diet as we cannot synthesise them in the body from other substances. These three EAA’s reduce gut inflammation and protect intestinal lining.
VITAMINS - vitamin C
Vitamin C acts as an antioxidant, reducing unstable chemicals called free radicals in the body which can damage cell membranes and other tissues.
Most importantly bone broths contain COLLAGEN (GLEATINE). Collagen is soothing and healing to the intestinal lining, helping to maintain the gut wall’s structural integrity. If this one-cell-thick structure breaks down gut permeability increases.
When making broths there are a couple things to remember; always use high quality bones from organic, grass-fed animals as unwanted toxins can be stored in bone; and, always add an acid – lemon juice or apple cider vinegar – to help release the minerals from the bones.
How to make Bone Broth?
The best broth to start with is CHICKEN AND VEGETABLE:
Bones of one chicken left over from Sunday’s roast or one chicken frame
Vegetables – onions, carrots, celery, shallots, leeks, green onions – whatever you have on hand (generally, when cooking I keep vegetable peelings and off cuts, add them to a cloth bag with a drawstring top that I keep in the freezer. When I’m ready to do a stock, I just use all the scraps, then start over again)
Herbs and spices – salt, bay leaves, peppercorns, rosemary, thyme, oregano, parsley-again, whatever you have on hand or in the garden is fine
Place your bones in a heavy-bottom stock pot, or slow-cooker if you prefer, and fill with water to cover the bones. Add 1/4 cup apple cider vinegar or lemon juice and let sit for 30 minutes.
Then, add vegetables, herbs, spices and enough water to reach nearly the top of your pot.If you are using a stock pot, place on heat – electric or gas stove or on wood heater – leave on high until boiling, then reduce to a gentle simmer for desired length of time. Stocks can be cooked from 8 hours to 48 hours, depending on how much time and patience you have. Mine tend to cook for 24-36 hours.
If you are using a slow-cooker, put it on high until the stock boils, then put on low or ‘keep warm’ setting, whichever keeps it at a simmer.
You may need to top up your bone broth once or twice with water, but keeping the lid on will reduce evaporation.
Once your stock is finished, let cool, then drain through a sieve, keep in the fridge, or place in containers and store in the freezer until needed.
Note: if you are vegetarian you can make broths, too. Just omit the bones and acid, add additional vegetables such as mushrooms, kale, tomatoes – again, whatever you have around - and cook for about 4 hours. This broth will be high in minerals and vitamins, too, but will not contain collagen; although, you can add collagen through vegetarian/vegan seaweed collagen supplements.
To use the bone broth – just add to soups, gravies, sauces, bean or rice dishes – basically anywhere you would normally use water. You can also drink it as a tea; my favourite is to add fermented turmeric (recipe follows), ground cumin and fennel, sea salt, and lemon juice. This tea is very satisfying just after you have finished making your bone broth and can finally enjoy it after smelling the amazing aroma through the entire house for a day!
Our Chicken Bone Broth Recipe - Click Here
For additional information and support here are our links;
8-Week LCHF Online Program
Facebook Support Group (Run by Nutrition for Life)