Winter Wellness: the beauty of bone broth
BONE BROTH FOR WINTER IMMUNITY
The BEST way to ensure your immune system stays strong through winter is to ensure your gut health is optimal. Did you know 70% of our immune system exists in the gut! Primarily our gut health relies on a wholefood diet, including loads of organic nutrients to cultivate the good gut flora and secondly, a reduction in alcohol, sugar and wheat (and in some cases dairy) is also recommended. The use of pharmaceuticals also impacts the gut flora.
The best way to boost our gut health through winter is to include bone broth whenever possible, as it is a super nutrient dense, not to mention nourishing and delicious. It contains a bunch of amino acids, gelatin and collagen that heal and seal the gut. You can include bone broth into your diet in a variety of ways:
A cup of warm broth in the morning or evening
Cook with the bones of grass fed meat such as organic chicken soup and luscious winter stews
Check out the video for a demo making my delicious bone broth!
MY FAMOUS BONE BROTH RECIPE – BEEF
500gm grass fed beef bones
2 chopped carrots
herbs to taste
salt and pepper
3 tablespoons apple cider vinegar
3-4 litres filtered water
4-6 cloves of fresh garlic
Roughly chop vegetables, you can use any vegetables you have leftover that are looking tired, feel free to vary the above recipe to the vegetables you have around.
Roast the bones on 180 degree oven for 30 minutes
Add cooked bones to slow cooker, throw in vegetables, add apple cider vinegar and water and place slow cooker on low for 18 hours.
Remove the bones and discard the vegetables from the broth and strain through a fine sieve or muslin. Once you refrigerate the broth there will be a solid layer of fat across the top which can be removed. The broth should be gelatinous and wobbly but full of nutrients!
Note: If this is your first time making bone broth then perhaps reduce down the time so the taste isn’t so strong, if you like the beefy flavour then you can continue on the slow cooking for longer, 24 hours.
Variation: For chicken bone broth - use organic chicken, ask for the feet and necks to get a thick bone broth. Use the same recipe above just use a chicken carcas. I normally make a chicken broth after we’ve had roast chicken - that’s two meals (or more!) so very cost effective.
HOW DO I GET BONE BROTH INTO THE KIDS? I HEAR YOU ASK!
In summer I make these for my kids all the time!
3-4 cups almond milk
1 tablespoon cacao powder
1 tablespoon of maple syrup
3 tablespoons bone broth
Place all ingredients into the blender and blend until a smooth consistency
Pour into ice block moulds and enjoy!