Bone broth is extremely easy to make and packed full of nutritional goodness.
Broth is high in amino acids which are inflammatory, collagen, gelatin and trace minerals. Gelatin has been proven to be beneficial in assisting with healing of the gut lining and helping with growing good bacteria. It’s also very easy to digest!
Please note if you have an amine intolerance you should only cook for around 2/3 hours.
I love to batch cook bone broth and freeze it in batches, I even add some in smoothies during the hotter months. Not only do we drink broth, I use it as a base for casseroles and even for spaghetti Bolognese.
1 whole, fresh chicken, or a chicken carcass (organic, free range)
3-4 litres filtered water, room temperature
2 Tbsp apple cider vinegar
1 large onion, roughly chopped
2 carrots, peeled and roughly chopped
2 cloves garlic, roughly chopped (optional)
If starting with a whole chicken, cut meat off bones (as much as you can) and refrigerate to use in other meals. (Use fresh chicken within 24 hours – can be frozen if you bought the chicken fresh.) The fat can be added to the stock as it gives flavour and helps nutrients to be absorbed more easily. OR start with a chicken carcass left over from a roast dinner, or a raw carcass from the butcher.
Place the bones (and any fat) into a large, heavy-based stockpot or slow cooker. If you are cooking up your own chickens, or have access to the 'whole' chickens, you can also add the chicken feet.
Bring to a gentle boil and skim off any foam that rises to the top. Reduce heat, and simmer on low for 1 ½ to 3 hours (or cook 3-4 hours on high in a slow cooker). Take carcass out of broth, and remove any remaining meat from bones. (Refrigerate meat to use in meals.)
Return bones to broth and continue to simmer for another few hours if you're ok with longer cooking times.* If you are using a pot on the stove, keep heat low and top up water as needed so that the bones are always covered.
Strain the broth into into jars/containers. Discard bones and vegetables.
Store in the fridge for up to a week, or freeze for up to 6 months. (Make sure you leave about 3cm of space at the top of the jar/container as liquids expand when freezing.)
Simple and fun to make (especially when you make them in cute molds!), gut gummies are ideal to give to children as ‘sweet treats’.
Made from Gelatin and fruit – they’re a fantastic way to improve gut health. Gut Gummies are made out of gelatin, which is great for healing your gut as it helps to restore a healthy mucosal lining in the stomach and reduce the amount of inflammation in the body.
Dissolve the gelatin in ⅓ cup of cold water and let it sit for 5 minutes to become gel-like.
Puree the mango with a stick blender
Heat the mango and coconut milk in a saucepan until the fruit has almost come to the boil. Remove from the heat, and stir in the gelatin quickly until a smooth consistency.
Pour into your favourite molds, or just make up as slab and then cut when set
Store in the fridge in an airtight container for up to 1 week.
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