Bone broth is so easy to make, and a very nourishing, comforting addition to your diet. By simmering bones, along with discards of vegetables for several hours, the bones and cartilage will break down. Adding an acid helps draw out and break down the minerals, such as calcium and phosphorous, which are important for our own bone health.
When made correctly, the broth will gel up after sitting in the refrigerator over night. This gelatinous part of the bone broth consists of collagen, a protein found abundantly through the body, especially in the skin.
Collagen is found in the bones, and connective tissue of animals. It consists specifically of the amino acids Glycine, Proline, Hydroxyproline, and Arganine, and is excellent for helping to keep the skin and (and hair) elastic, healthy, and youthful looking. There are other health benefits to collagen as well, including coating the digestive tract and improving digestion, and possibly hormone production.
In Traditional Chinese food therapy, a variety of herbs or other foods are also added to further fortify your broth. Goji berries, astragalus root, angelica root, or kelp are good examples.
I'll explain when to add what in the modifications under the basic Bone Broth Recipe below.
Various herbs can be added to the basic recipe recipe, below, for correcting imbalances to health. A few examples include Go Qi Zi, or Chinese wolf berries (goji berries) to nourish the yin, and improve the eyes, or Dong Gui, angelica root ~ also called 'female ginseng' ~ which can be added to help strengthen the Qi and blood. It will add a mildly sweet, licorice flavor to the broth.
Dong Gui is excellent for someone with the Chinese syndrome of blood deficiency, with symptoms including fatigue, premenstrual cramping, feels cold a lot, has pale nails, and dry skin and nails, low motivation, and possibly constipation.
Huang Qi, or astragalus root is also a good addition to strengthen the immune system, however, it is not used while fighting a cold pathogen, but rather to help the body to better prevent catching a cold.
It's helpful for people like teachers or health care providers who are frequently around others that are sick.
The steps to making this nutritious broth are simple. Just put your ingredients in a pot, cover with water, and let it cook!
I get mine started in the morning, and let it cook all day. You can let it cook on the stove top, or in a slow cooker. The longer it cooks, the more the bones dissolve into the broth, the better.
Prepare a big batch over the weekend. Once you get it started, you can head out to enjoy your day and forget about it.
I've seen recipes on the internet that are way more labor intensive, however, this is the simple method in which I tend to prepare our bone broth. Simple always works for me!
Collect bones in a large freezer bag or container until you are ready to prepare your broth. Save bones from all the parts, whether the drumsticks, wings, necks, or the entire carcass.
Alternatively, you can either use a whole uncooked chicken, or several drumsticks, wings, and/or turkey neck, separating the edible meat after the broth is finished to use later, or roast a whole chicken, turkey or the various parts first. Remove and enjoy or save the meat, cleaning out the entire carcass as thoroughly as possible if roasting first.
Personally, I've done both. When I can find a good deal on a 'priced to sell' whole organic chicken, I buy it, then throw it in a pot by the next morning to turn it into bone broth. The meat is easy to separate once it's cooked, and makes for a delicious hearty chicken soup.
You can also boil turkey necks until the meat falls off the bones. Remove (and enjoy) the meat, and use the broth (and neck bones) along with any other bones you have gathered to prepare the bone broth. (Makes a great breakfast with poached eggs, greens, and anything else you like.)
We often purchase a big smoked turkey drumstick to cut up for quick snacks through the week. It tastes mildly like ham. Once we are finished, we save the bone, and any ligaments that were removed while cutting off the meat in a ziplock bag in the freezer until it's time to turn it into a delicious bone broth.
In fact, we recently made a batch of bone broth from one of those turkey drumsticks, and the shank bone from an already cooked ham that we had purchased a while back. We had cut all the meat off, freezing it in big slabs in separate ziplock bags from the bone. It made for a very gelatinous, and flavorful bone broth cooked up with one of those turkey drumsticks!
Once you have your bone broth, just warm it up, and a few seasonings (I love adding dried thyme, or fresh parsley) and serve. For a heartier soup, add chicken, turkey, tomato, vegetables, scallions, and even a little nutritional yeast to boost the B vitamin content. Or use your broth as the base for a marinara or meat spaghetti sauce, chili, or stew.
When I know I'll be making a bone broth soon, I begin to save the vegetable discards throughout the week in a container. I mostly use the roots and peels of onions (high in quercitin and sulfur), the roots and ends of scallions or leeks, celery tops and leaves, the ends of carrots, and mushroom stems. I like adding in an entire bunch of parsley towards the end of cooking as well.
Adding a 4-5 inch piece of kelp or kombo seaweed ~ used to make a traditional Japanese dashi stock ~ will boost the mineral content (and flavor) of your soup even more, and is a natural tenderizer.
Bone Broth Basic Preparation Method:
When ready to use, you can make a delicious vegetable, or Chicken Vegetable Soup, or use it in any of your soup or sauce recipes. It is delicious just heated and enjoyed as is.
When I make a quick soup in the morning, I simply bring to a boil, add chopped vegetables, and a little sea salt, cracked pepper, dried thyme and sliced scallions or chopped parsley.
Turmeric and nutritional yeast are also good added to your bone broth. We add 1 tsp. of the nutritional yeast per person, per cup of broth.
Any of the following ingredients can be added after bringing the broth up to a gentle boil.
Here are a few of the above mentioned ingredients so you can see what these herbs look like. Any purchases made through these links is greatly appreciated!
Top row, goji berries
2nd row, Dong Quai/Dong Gui, (European) Angelica root and Huang Qi, Astragalus root
Dr. Kellyann's Bone Broth Diet, Lose 15 Pounds, 4 Inches, ~ and Your Wrinkles! ~ in Just 21 Days has a basic recipe for making a broth from chicken, turkey, beef, or fish bones along with a handful of tasty sounding soup recipes to make with your broth. She also has a newer, separate cookbook, both linked here, and at the top right column.
Our recipes are fairly similar, although hers do not include the addition of seaweed or Chinese herbs. Her diet strategy is a low-carbohydrate diet that incorporates 2 days per week of lighter eating, drinking any of her bone broth recipes either all day, or up until evening where you can have a lighter meal.
I have not followed her plan, but I do endorse it as a good strategy for those who are determined, and desiring to get a jump start on a healthy weight-loss plan.
Here are some more soups you may enjoy!
Grass-Fed Beef Vegetable Soup with Barley ~ Omit barley to make it gluten-free, & lower carb.
Creamy Cauliflower Soup made vegan with cashews. Boost the protein and mineral content by preparing w/ your homemade bone broth.
For those who would like to learn about the principles of macrobiotics, and want to learn how to prepare a variety of plant-based meals, my previous books are an excellent resource, filled with super simple, but delicious recipes that I spent 5 years creating!
We ourselves are no longer consuming a vegan, plant-based diet. Look for my future cook books to include many new, delicious recipes based on a traditional, ancestral and lower-carbohydrate diet.
Anyone who is ready to begin our TYTN Diet Plan, stay tuned as I create an updated book featuring the TYTN Diet Plan recipes!