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 hours, the bones and cartilage will break down and get soft. Adding an acid to the bones helps draw out and break down the minerals, such as calcium and phosphorous, which are important for our own bone health.
The 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, and angelica root are good examples.
I'll explain when to add what in the modifications under the basic Bone Broth Recipe below.
The following recipe is a basic Bone Broth recipe, to which certain herbs, such as Go Qi Zi, or Chinese wolf berries (goji berries) can be added to nourish the yin, and improve the eyes, or Dong Gui, angelica root ~ also called 'female ginseng' ~ can be added to help strengthen the Qi and blood. It will add a mildly sweet, licorice flavor to the broth.
It's excellent for someone with blood deficiency symptoms, including fatigue, premenstrual cramping, feels cold a lot, has pale nails, and dry skin and nails.
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 bone broth are simple. The process is in the length of time you want to let it simmer.
I get mine started in the morning, and let it cook all day, and even over night. 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.
Some recipes may be more labor intensive, however, this is the simple method in which I tend to prepare our bone broth.
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 roast a whole chicken or turkey, or a turkey breast, some wings, and drumsticks. Remove and enjoy or save the meat, cleaning out the entire carcass as thoroughly as possible.
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.)
Separately, 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 add a 4-5 inch piece of kelp or kombo seaweed which is used to make a traditional Japanese dashi stock. It boosts the mineral content (and flavor) of your soup even more, and is a natural tenderizer.
When ready to use, you can make a delicious Chicken Vegetable Soup, or use it in any of your soup 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 turmeric.
Prior to serving, I sometimes add miso paste, which is a naturally fermented condiment that provides a natural form of sodium along with digestive enzymes, which is great for gut health. Because it contains live enzymes, miso paste is added at the very end, then simmered on very low for just a few minutes prior to serving.
Any of the following ingredients can be added after brining water or broth to a 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
Here are some more soups you may enjoy!
Grass-Fed Beef Vegetable Soup with Barley
Super easy Broccoli Soup with several variations ~ all vegan
Vegan Creamy Cauliflower Soup made with cashews
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.
Anyone who is ready to begin our TYTN Diet Plan, stay tuned as I create an updated book featuring the TYTN Diet Plan recipes!