Wednesday, July 21, 2010
How Jaggy Baby makes her Chook Broth
So many people have asked me what is bone broth and how do you make it...
It's bloody good old fashioned stock, that's what it is!
I learned how to make it from someone who adapted it from the book "Nourishing Traditions" by Sally Fallon (see my recommended book list)
Using bone broth has made a huge difference in my health. I've being using it for a while, but got extra serious about it after being diagnosed with an autoimmune illness. My doctor recommends I have 2 to 3 cups a day. Now I make it every week and consume it on a regular basis.
I have left in the local supermarket references for those who live in Sonoma County.
Using chicken backs and necks + feet is the best and cheapest... Feet make your broth really healthy as they are full of collogen and other minerals. Of course if you have access to chooks who have been running around in a paddock, they are the best... go for it!
All ingredients available at Sonoma Market ... however I would buy the carrots, parsley and onions from Paul's Produce at the farmers market....
In freezer section (ask Meat counter blokes or the sheilah (all one of her) if you can't find them)
I smaller size package chicken necks and backs
I smaller size package chicken feet
one whole organic chicken (take offal out of chicken, rinse and use)
Whole Foods often sell backs and necks, but not feet unfortunately.
Put these in a LARGE soup kettle with thick bottom, stainless steel, or enamalled cast iron, preferably. Gently bring to a simmer and scrap off scum that rises to the top.
a good splash of raw organic Apple Cider Vinegar with the mother
(this helps leach the minerals out of the bones)
2 good pinches of Celtic sea salt (I buy fine ground from bulk section)
2 good sized carrots chopped in large pieces
2 stalks celery chopped in large pieces
3 shitake mushrooms
2 pieces of Kombu or some nettle (both add more minerals to broth)
1 onion cut in half (leave skin on if organic)
3 garlic cloves
a 2 inch chunk of fresh ginger
cook on low simmer for 8 to 24 hours. (I usually cook mine for about 20 hrs)
Add some organic italian parsley 30 minutes before turning broth off heat if you want to add exta minerals. Sticks of astragulus in broth from the beginning will also enhance the inmunity properties of the broth. They are available from SM bulk herbs and spices counter.
I usually top off the pot with additional water after a few hours of simmering when the water level has dropped. Once cooking is done, let it cool off a little, so it's easier to handle, but when still warm, strain thru a fine strainer. Put in containers (preferably glass) and pop in fridge.
Leave overnight. Skim congealed fat off top of broth next morning or leave it in the broth, which is what I often do. This fat is healthy if chickens are, so use it for frying or sauteeing. Animals love it if you don't want to use it. Broth can now be frozen for later use.
Broth will be gelantinous, especially if you use the feet! Heat and enjoy with a teaspoon of extra virgin coconut oil in each serving, use the broth in your daily cooking, or like I often do, season it with gluten free tamari, hot pepper sauce, a little fish sauce & a dash of coconut milk. Extreme yummy factor, here I come!
Never microwave to heat up... why destroy something you just put your soul into? Sip and feel the nourishment...
This broth heals your gut, makes your skin look lovely and my nails have never been so strong. This obviously means it's helping my bones too. Let's knock mugs... Cheers mate!