Ahhh, the oh-so-trendy bone broth. Believe it or not, the consumption of bone broth goes way back to our ancestors as a way to get the most out of their precious meat rations. I had learned how to make bone broth in my NYC kitchen over the years but I only perfected it when I visited the magical town of Asheville, NC. The woman teaching us all about bone broth was wearing a loincloth from an animal she hunted, butchered and consumed all by herself. That is definitely the woman you want to learn how to make a proper bone broth from! The key is using tons of bones and cooking them for a long time so all the nutrients leach into the water. This super-powered recipe for a healthy gut has healed many, including myself, from years of unhealthy food (and alcohol!) choices. Try adding turmeric, ginger, garlic or miso when serving for added benefits.
MAKES 6–10 SERVINGS, DEPENDING ON USAGE
1kg chicken bones or 1.8kg chicken parts with meat
4 celery stalks, roughly chopped
4 carrots, roughly chopped
2 onions, quartered
½ bunch fresh dill
1 teaspoon peppercorns
1 teaspoon salt
2 tablespoons unpasteurized apple cider vinegar
7.5cm piece fresh ginger, peeled and roughly chopped
½ fennel bulb, roughly chopped
Add all the ingredients to a soup pot or slow cooker, noting that the bones and vegetables should make up the bulk of the pot. Pour in water just to cover them.
Cover and bring the pot to a boil or set a slow cooker on high.
Reduce the heat to a simmer and continue cooking for at least 3 hours, or overnight in a slow cooker on low. The broth should be dark in colour and rich in flavour when done.
Strain the broth and discard the bones and veggies. I’ll sometimes push the veggies and herbs against the strainer with the back of a spoon to extract all the broth. Cool and refrigerate it or freeze it for up to 2 months.
You can swap the chicken bones for red meat bones, you’ll just want to roast those bones first for 25-30 minutes at 190°C/gas mark 5. Fish bones also work great! You can even make a vegetarian version with seaweed using 80g rehydrated wakame, tons more veggies such as kale and beets and 70g miso paste at the end of cooking.
This is an extract from ‘Go With Your Gut: The Insiders Guide to Banishing the Bloat’ by Robyn Youkilis. Available in stores now through Simon & Schuster.