Well Nourished HomepageWell Nourished

Simple recipes, whole foods, inspired health

broth

Creamy Potato Apple Soup

| Budget Friendly, Freezable Meals, Make-ahead Meals, Soups, Vegetarian

Well there’s a distinct change in the weather, even here in sunny Queensland with a little bit of a chill in the air in the evening and morning. Autumn and winter are my favourite seasons here on the Gold Coast, the skies are blue, the days are dry and sunny – way more comfortable for this old girl than the humidity of our summer (now I’m sounding like my mother ha ha).

Which brings me to this budget friendly, quick and easy to make, nourishing soup. It’s a little winter warmer to mark the change in season as I LOVE me a bowl of soup.

I actually developed this recipe recently to support a great community program by The Fruit Box called The One Box – where fresh produce is purchased directly from local markets and suppliers and distributed to families doing it tough. I worked with a list of the ingredients available in the box and I came up with four recipes (using at least four ingredients available in the box – depending on seasonal availability). The Fruit Box then print my recipes onto beautiful designed recipe cards and distribute with the box. So the families receiving the food boxes not only get a box full of nourishment, but some recipe inspiration to turn the goodies into a delicious, nourishing meal.

So for this recipe, the ingredients I chose from what was available were onion, celery, potato and milk…and this simple soup was born!

 

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit your specific dietary requirements. I’ve also included a Thermomix method for you too.

Creamy potato apple soup- it's a delicious blend of carbs (vegetables & apple), coupled with protein from the broth & milk. A delicious winter warmer.
Print Recipe
5 from 7 votes

Creamy Potato Apple Soup

This is a delicious blend of carbohydrate by way of the vegetables and apple, coupled with protein from the broth and milk.
Prep Time10 mins
Cook Time15 mins
Total Time25 mins
Course: Soup
Servings: 4
Author: Georgia Harding

Ingredients

  • 30 g butter or olive oil
  • 1 large onion/s -peeled and roughly diced
  • 2 clove/s garlic -peeled and sliced
  • 2 stick/s celery -cut into pieces
  • 2 potato/s (medium) (approx. 300g) peeled and diced
  • 1 sweet potato/s (small) (approx. 100g) peeled and diced
  • 2 Granny Smith apples (small) (approx.100g) peeled and diced
  • 370 ml chicken stock or bone broth (1½ cups) or vegetable stock
  • Sea salt and freshly ground black pepper -to taste
  • 60 ml milk (¼ cup) of your choice

Instructions

  • In a large pot add the butter or oil with the onion, garlic and celery. Sauté over a low to medium heat for 5 minutes or so until the onion starts to soften.
  • Add the potatoes, sweet potato, apples and broth or stock. Season with salt and pepper and bring to a high simmer. Cook until the potato is soft and falls apart (when skewered with a knife or fork).
  • Allow to cool a little, add the milk and blend with a stick blender or in blender or food processor until smooth and creamy.

Thermomix

  • Chop the onion, garlic and celery 5 seconds speed 5.
  • Add the butter or olive oil and cook 5 mins, 100, speed 1.
  • Add the potatoes, sweet potatoes, apple and broth or stock.
  • Cook 15 mins, speed spoon, 100.
  • Remove the lid and allow to cool for 15 minutes. Add the milk and blend 30 seconds, speed 5-6 (take care to gradually increase the speed).

Store

  • Store in an airtight container in the fridge or freezer.

Make-ahead

  • Re-heat in a pot over a low heat until just hot.

Notes

Dairy-free

Choose olive oil and a nut milk. 

Vegetarian and vegan

Use vegetable stock and for vegan the dairy-free variations. 

Onion-free

Replace the onion with fennel, finely chopped and sautéed as above.

Garlic-free

Replace the garlic with a pinch of cumin and cayenne pepper.
 

I'd love to hear how you enjoyed this soup. You can post a comment below and let me know. 

 

 

 

 

Simple Sweet Corn Soup (a nourishing twist on this favourite)

| Budget Friendly, Freezable Meals, Make-ahead Meals, Soups, Vegetarian

As a kid, one of my favourite takeaway meals was Chinese. It was the 70’s and Chinese food was as fancy as it got in my young world. Even though it is probably my least favourite cuisine nowadays, one dish that conjures up all sorts of childhood memories is Sweetcorn Soup.

It just so happens that this is seriously one of the easiest soups to make. Here’s how I make mine.

Health benefits

The bone broth, is seriously a wonderful ‘super’ food, read more about its healing potential and benefits here. The ginger and garlic are warming, immune boosting herbs. The corn is a wonderful source of fibre, antioxidants and a long list of plant-based nutrients. The egg lends a good dose of protein.

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit many specific dietary requirements.

Chicken sweetcorn soup
Print Recipe
5 from 3 votes

Simple Sweet Corn Soup (a nourishing twist on this favourite)

A nourishing twist on the classic, this Sweet Corn Soup is really easy to make and very nutritious, especially if you add in a veggie boost. 
Prep Time10 mins
Cook Time10 mins
Total Time20 mins
Course: Soup
Cuisine: Asian
Servings: 2

Ingredients

  • 1 L chicken stock or bone broth (4 cups)
  • 1 tsp ginger - finely grated 
  • 3 clove/s garlic - finely grated  or minced
  • 1 cob/s corn - kernels cut from the cob (as is, or minced in a food processor)
  • 1 tbsp tamari
  • 1 free-range or organic egg/s - beaten
  • 4 spring onion/s - sliced thinly
  • ¼ tsp white pepper - to taste
  • Sea salt - to taste
  • 1 tsp cornflour - mixed with 2 tablespoons of water (or arrowroot)

Optional extras

  • Chicken - cooked and diced or shredded (for more protein or to make this a Chicken and Sweet Corn Soup)
  • 50 g shiitake mushrooms - sliced (great for an immune boost)
  • ½ bunch/s fresh coriander leaves - chopped (great detoxifier)
  • 1 red chilli/s - finely sliced

Instructions

  • In a small pot, place your broth, ginger, garlic and corn (plus optional chicken or mushrooms) and simmer gently for 5 minutes.
  • Stir in the tamari, taste and add more sea salt if required. If you would like a thicker soup, add the cornflower mix at this point and stir through well. Personally, I'm happy with a clear soup.
  • With the soup at a slow simmer, stir to make a whirlpool and slowly drizzle the egg so ribbons form.

Serve

  • Serve with the spring onions, white pepper (and optional coriander or red chilli).

Make-ahead

  • Re-heat in a pot over a low heat until just hot.

Store

  • Store in an airtight container in the fridge or freezer.

Notes

Vegetarian

Use vegetable stock as your base.

Add more vegetables

I'm always up for more vegetables - you can really add in whatever vegetables take your fancy.

Soy-free

Replace the tamari with liquid or coconut aminos.

Egg-free

Give my Asian Noodle Soup ago, recipe here.
 
 

Love to hear what you think of this tasty, simple soup. Post a comment below.

Cauliflower Cheese Soup (with a dairy free option)

| Freezable Meals, Make-ahead Meals, Soups, Vegetarian

This is a delicious creamy soup – a real taste sensation! Whilst the main recipe does contain cheese, I have also created an equally delicious dairy-free version too (below).

“Cauliflower is nothing but a cabbage with a college education” Mark Twain

Health benefits

Like it’s other cruciferous cousins, cauliflower is a rich source of many micronutrients (vitamins and minerals, especially folate and Vitamin C) and bursting with fibre. It also contains glucosinolates (sulphur containing plant chemicals) many of which have been researched for their promising anti-cancer properties. The cannelinni beans add in some plant powered protein and additional fibre. The broth heals the gut and soul and the onion and garlic further supports immune function.

 

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit your specific dietary requirements.

Cauliflower cheese soup
Print Recipe
4.88 from 8 votes

Cauliflower Cheese Soup (with a dairy free option)

One of my families favourite ways to eat cauliflower, my Cauliflower Cheese Soup is tasty, easy to make and very nourishing. 
Prep Time10 mins
Cook Time15 mins
Total Time25 mins
Course: Soup
Servings: 4

Ingredients

  • 1 large onion/s peeled and finely diced
  • 1 clove/s garlic peeled and chopped
  • 25 g butter, ghee or macadamia oil
  • 400 g cauliflower (approx. ½ head), broken into florets
  • 400 g can cannellini beans -drained and rinsed
  • 3-400 ml chicken stock or bone broth (I used chicken), recipe here
  • 50 g parmesan cheese -finely grated
  • Sea salt and freshly ground black pepper -to taste
  • 75 g peas (½ cup) blanched in boiling water
  • 2 tbsp fresh chives -chopped (to serve)
  • 2 tbsp lemon infused olive oil - I like Cobram Estate brand (to serve)

Instructions

  • In a large pot sauté the onion and garlic in the butter or ghee for a minute or two until just starting to soften, but not brown.
  • Add the cauliflower, cannellini beans, and stock and bring to the boil.  Simmer until the cauliflower is just cooked (and you can slice through it easily with a knife).
  • Remove from the heat and allow to cool a little.
  • Puree in a food processor or powerful blender with the parmesan cheese.
  • Taste and season if necessary.
  • Serve hot with the peas, chives and a drizzle of lemon infused olive oil.

Thermomix Method

  • Grate the parmesan, 5 seconds, speed 6 and set aside.
  • Chop the onion and garlic, 10 seconds, speed 5.
  • Add the butter and saute, temp. 100, 2 mins, speed 1.
  • Add the cauliflower and chop 10 seconds, speed 6.
  • Scrape down the sides, add the beans and broth and cook temp. 100, 15 mins, speed 2.
  • Add the parmesan and blend for 20 seconds, speed 6.
  • Season and serve as above.

Tip

  • Adjust the consistency of this by adding more or less broth.

Make-ahead

  • Re-heat in a pot over a low heat until just hot.

Store

  • Store in an airtight container in the fridge or freezer.

Notes

Vegetarian

Use vegetable stock.

Dairy-free and vegan

Just don’t add the cheese or replace with 2 tablespoons of nutritional yeast (which gives a very similar flavour). Taste it as you add the yeast gradually to achieve the level of 'cheesiness' you like. Use olive oil instead of butter or ghee.

Legume-free

Simply omit the beans/ peas to if you like and increase the cauliflower buy about a cup.

Onion and garlic-free

Replace them with a small bulb of fennel, diced and a pinch of chilli flakes or powder.

Broccoli cheese soup

Sub the cauliflower for broccoli for another delicious soup.
 

I love this soup - how about you. Did you try the dairy-free version? I'd love to hear how you like it. 

 

Poached Eggs in Bone Broth

| 30 Minute Meals, Breakfast

Unless you are new to Well Nourished, you would have heard me bang on about breakfast and my new ebook over the past week. It’s a meal time that I clearly feel pretty passionate about.

However, to tell you the truth, I’m actually not all to fussed over eating breakfast myself. Ask my mum; as a teenager, we used to argue over my poor appetite at breakfast all the time. But as I’ve grown older and wiser, I’ve come to put two and two together and I have to admit she was right! I notice a huge difference in my energy levels, productivity and weight management when I make an effort to eat a good quality breakfast.

I believe this is one of the reasons why many people feel so much better on many of the better quality, whole food oriented ‘diets’ out there. When people following the diet are made to drop their usual processed breakfast and eat real food, they always feel SO much better, regardless of the other dietary changes they’ve made.

It has been the greatest windfall of the food processing industry to have us all programmed to believe that breakfast has to be cereal, toast or more recently a boxed breakfast drink.  None of these foods are foods at all. They are heavily processed, nutritionally void, pseudo-foods that are damaging to your health (including the health food varieties too).

Which brings me to this weeks recipe. Although this is not a recipe in my new ebook Rise and Shine – A Well Nourished Breakfast, I have suggested this type of breakfast in the section about bone broth. This is my families absolute all time favourite breakfast at the moment. My kids aren’t too keen on kale at all, but for some reason, when I serve it like this I don’t hear one moan. Go figure!

This breakfast just feels SO right – instantly nourishing and healing. I hope you enjoy it too!

Health Benefits

The bone broth I’ve raved and raved about here. The stuff is as close to a cure-all as you will get. The garlic is a wonderful detoxifier and vitamin rich food. The kale is another nutrient dense food with a host of healing phytochemicals (plant-based nutrients), especially when cooked. The eggs are protein-rich nutrient bombs.

Bonus points – doubles as a fantastic lunch or dinner.

 

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit your specific dietary requirements.

Poached eggs in bone broth
Print Recipe
5 from 1 vote

Poached Eggs in Bone Broth

This dish just feels like a big hug for the body - nourishing and soothing. One of my families favourite, easy to make meals (breakfast, lunch or dinner)
Prep Time10 mins
Cook Time10 mins
Total Time20 mins
Course: Breakfast, Main Course
Servings: 1

Ingredients

  • 250 ml chicken stock or bone broth (1 cup)
  • 1 clove/s garlic -peeled and sliced
  • 3 stem/s kale -(approx.) washed and shredded
  • 80 g mushrooms -my preference is shitake (very immune boosting), oyster or Swiss brown mushrooms (approx. 6)
  • 2 free-range or organic egg/s

Instructions

  • Place the garlic and broth in a small pan.
  • Heat until just simmering, add the mushrooms and cook for a minute.
  • To poach the eggs you can do one of two things:
  • Poach them in a separate pot as you would normally (I use this method when cooking for the family)
  • Push the mushrooms to the sides of the pan and crack your egg into the middle of the pan. I spoon the broth over the yolk as it simmers (this works best for a single serve).
  • Add the kale just prior to serving to wilt it quickly.
  • Season with sea salt and ground pepper and serve immediately.
  • I love this served with sauerkraut or Kim chi (for more digestive support).

Serve

  • With a slice of sourdough or grain free bread like my Breakfast Bread (pictured here).

Notes

Egg-free and vegetarian

I would add sliced organic tofu or tempeh for protein. Use vegetable broth instead of chicken.

More or different veggies

Go ahead, the limit is your imagination.

Anti-inflammatory boost

Add finely grated ginger and turmeric root early in the cooking process.

Garlic-free

Replace the garlic with finely grated ginger (a 2cm piece approx.)

Add noodles

I often add red rice noodles (or your preferred noodle).
 

I know you are going to love this flavour combination.  As always I love to receive your feedback, post a comment below. Have you ever poached eggs in the broth?

 

 

Pumpkin Soup – four ways

| Budget Friendly, Freezable Meals, Make-ahead Meals, Soups, Vegetarian

Even here in on the sunny Gold Coast, an Autumn chill has descended once the sun retires for the day. With winter looming and a few nasty bugs threatening, I thought I would share one of my families favourite winter warmers – a pumpkin soup. But not just any old pumpkin soup… the variations are all SO good, it’s hard to pick a favourite.

Health benefits

Pumpkin is a wonderful source of dietary fibre and a powerhouse of vitamins and minerals. It contains many antioxidants, particularly beta-carotene which is essential for maintaining the integrity of the skin and mucous membranes and essential for optimal vision. Beyond this, it is very versatile and makes a cracking soup base. The bone broth will support you gut and immune system and then some. To catch up on the benefits of bone broth, click here.

For kids…

My kids really don’t like pumpkin, but they love my pumpkin soup. Pick a flavour variation that appeals to your child. For example, if you’re child loves bacon, chances are they’ll like the bacon version.

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit your specific dietary requirements.

Healthy Pumpkin ginger soup
Print Recipe
4.8 from 5 votes

Pumpkin Soup - four ways

This wholesome basic soup can be eaten as it is or spiced up into an extra special dish. For those who generally dislike pumpkin, give the variations a try...you may be pleasantly surprised!
Prep Time10 mins
Cook Time15 mins
Total Time25 mins
Course: Soup
Servings: 4

Ingredients

  • 2 tbsp butter, ghee or coconut oil
  • 1 onion/s -roughly diced
  • 2 clove/s garlic -roughly sliced
  • 1 kg pumpkin -peeled and roughly diced into 2-3cm cubes (or a piece of a larger pumpkin)
  • 750 ml chicken stock or bone broth (3 cups) or vegetable stock
  • 270 ml canned coconut milk (1 cup)
  • Sea salt and freshly ground black pepper - to taste

Instructions

  • In a large pot, over a medium heat add butter or oil then gently sauté the onion and garlic for a minute or two until translucent.
  • Add the pumpkin and stock, bring to the boil then simmer until the pumpkin starts to fall apart.
  • Allow to cool a little before processing in a blender or food processor until smooth. Taste and season.
  • If you are making the Thai, Ginger, or Indian version, add the coconut milk and mix or blend the soup.

Thermomix method

  • Chop the garlic, 5 sec, speed 5. If adding extras like ginger, add with the garlic.
  • Add the onion, chop 5 sec, speed 5. If making the bacon version add the bacon with the onion.
  • Add the butter, ghee or oil and saute 2 mins, 100, speed 1.
  • Add the pumpkin and chop, 10-15 seconds, speed 7.
  • Add the stock and cook 15 mins, 100, speed 3 (with basket over the lid).
  • Allow to cool a little before adding the coconut milk and puree (taking care it's cool enough) 30 seconds, speed 8.

Make-ahead

  • Re-heat in a pot over a low heat until just hot.

Store

  • Store in an airtight container in the fridge or freezer.

Notes

Thai pumpkin soup

Add a tablespoon of red or green curry paste to the onion stage and cook until fragrant. Garnish with coriander or mint and fresh chilli. A good vegetarian or vegan option.

Ginger pumpkin soup

Add a 2cm piece of diced fresh ginger root to the onion stage. Also nice with fresh coriander processed through at the end of cooking. A good vegetarian or vegan option.

Indian pumpkin soup

Add a tablespoon of garam masala, 1 tablespoon of ground cumin and a  ginger root to the onion stage. Serve with a dollop of natural yoghurt and coriander. A good vegetarian or vegan option.

Pumpkin and bacon soup (coconut-free)

Omit the coconut milk and add a few rashes of nitrate free bacon to the onion stage. You might also like to add a little cream or cashew cream for dairy-free.

Add a variety of veggies

I very often use a combination of carrot, sweet potato and pumpkin.  This extends the nutrition and variety.

Vegetarian or vegan

Choose vegetable stock. Choose olive or coconut oil to sauté. 

Coconut-free

Replace the coconut milk with cream.

Which of these is your favourite?  I'd love to receive your feedback in the comments below...

Ways to use bone broth (beyond casseroles and soup)

| Digestion & Intolerance, Food as medicine

I’ve touted the benefits of bone broth repeatedly. If you suffer from a digestive difficulty of any sort, allergies or food intolerance, then bone broth may just be your magic bullet. Once more it is very simple and inexpensive to make. Click here for a recipe and more about the benefits of bone broth.

There are many ways to use bone broth. Whilst the most obvious use for bone broth is as stock for soups and casseroles, this hot summer weather doesn’t really lend itself to a hearty meal. So in the name of the health of your digestive system, I thought I’d offer a few more suggestions for meals or snacks that include this delicious, nourishing liquid.

Remember, once you’ve made up a big pot, freeze it in lots of different sized containers…jars, ice cube trays and even silicon muffin trays so you always have the right amount on hand.

So here are my favourite ways to use it year round…

  • Risotto – my brown rice risotto is the bomb, a healthier version of its arborio cousin. Get the recipe here.
  • Cook up some mushrooms – Mushrooms have a wonderful way of taking on other flavours. Simply sauté them in a little butter or olive oil, garlic and a splash of broth (or a few broth ice cubes). Don’t forget to season with sea salt and black pepper, delicious!
  • Stir fry – add the stock to your stir fry. It imparts lots of its goodness and a beautiful flavour to the dish.
  • Poach an egg in broth and serve it with a slice of sourdough for a delicious, nourishing breakfast.
  • Cook your grains in it – use an absorption method to cook couscous, polenta, quinoa or rice (and then you can even allow to cool and use them in a salad). Just make sure you remember you’ve cooked them in stock. I have accidentally used leftover quinoa cooked in stock to make a sweet coconut pudding – can’t say the result was great! These quinoa patties are even more delicious when the quinoa is cooked in broth rather than water.
  • Make a curry – once again, sometimes on the hottest days, I crave curry and I never miss the opportunity to add some broth.  My Dhal recipe is a perfect way to use broth. This potato curry is also delicious. This Creamy Mexican Chicken is also amazing.
  • Add it to this pork stirfry is simple and delicious.
  • Make a sauce or gravy.
  • Broth is a lovely replacement for milk in a white sauce.
  • Replace milk with stock when making mashed potatoes.
  • Make healthy, nourishing instant noodles.
  • This lasagne is to die for and uses a bit of broth.
  • Bolognese is delicious cooked with a good splash of broth.
  • Make a laksa style soup or tom yum – I know I said instead of soup, but for some reason, these soups, with their origins from hot countries just go down well on a hot night. When I can’t face a heavy soup like pumpkin or minestrone, laksa or tom yum it is.  My Immune boosting broth or Asian Soup is a quick and delicious tonic.
  • Use a small amount to steam veggies and then pour the reduced liquid over the veggies with a blob of coconut oil, olive oil or butter over the veggies. Delicious.
  • Make a gazpacho (cold soup).
  • Of course there are so many amazing soups that use broth, click HERE for all the nourishing inspiration you need.

How do you use bone broth?  Any more ideas you can add?

Asian Immune Broth

| Soups

With a chill in the air and the bug season underway, I thought I’d follow up on my basic broth post with a simple yet totally nutritious and delicious immune boosting soup. This is a classic example of using food as medicine. It is something I always whip up if I think anyone in my family is run down (or we are in contact with sick people).

Even if this isn’t the case, I still make it, normally as a snack to boost our digestion and immune system. But I mostly make it because the whole family just loves it.

Health benefits

The chicken bone stock, well I’ve raved about it here. The shitake mushrooms and garlic are extremely immune boosting. The ginger root is calming, very anti-inflammatory, aids digestion and stimulates circulation. Lemongrass is very nutritious, healing and anti-microbial. The fish sauce adds a salty taste and the lime balances the acidity and gives a wonderful tang, along with its immune boosting vitamin C content. The fresh herbs just add another dimension of nutrition and flavour.

Asian Immune broth - This immune boosting soup is a wonderful way to boost your immune system and support healing. Simple to make and really delicious too.
Print Recipe
5 from 2 votes

Asian Immune Broth

A delicious combination of immune supportive ingredients, this broth is a nourishing, healing brew. 
Prep Time5 mins
Cook Time15 mins
Total Time20 mins
Course: Soup
Cuisine: Asian
Servings: 4 small cups

Ingredients

  • 750 ml  chicken stock or bone broth (3 cups)
  • 10 shiitake mushrooms -sliced (use fresh if available to you, otherwise use dried which are available in the Asian section of most supermarkets)
  • 1.5 cm ginger root -thinly sliced
  • 2 clove/s garlic -peeled and sliced
  • 1 tbsp fish sauce (or sea salt to taste)
  • ½ lime/s -juice

Optional extras

  • 2 stick/s lemongrass -no need to extract the heart, just chop it up roughly
  • 1 red chilli/s (optional)
  • ¼ bunch fresh Asian herbs -coriander, Thai basil, mint or Vietnamese mint leaves (added at the end to serve)
  • 1 tsp ground turmeric (or 3-4 slices of fresh root added with the ginger)
  • 4 stem/s kale -chopped (added at the very end)
  • Any veggies you like really can be included in the mix

Instructions

  • In a small saucepan place your stock (if it's frozen gently heat it gently to defrost), shitake mushrooms, ginger root, garlic and lemon grass and turmeric (if using) and simmer for 10-15 minutes.
  • Remove from the heat and add the fish sauce and lime juice and taste, (you can add more of either or both if you feel it needs more salt or acidity).
  • You can strain off the solids, or I personally just pour them into the bowl or cup to serve as they sink to the bottom anyway. We actually enjoy eating them, hunks of ginger and all.
  • Add the fresh herbs and chili if you like. Enjoy and feel the benefit!

Store

  • Store in an airtight container in the fridge or freezer.

Notes

Make it into a meal

Add chicken, more vegetables, noodles or rice to make this into a hearty meal. We love it with red rice noodles and poached eggs for breakfast.

Vegan

Use sea salt instead of fish sauce. Choose a vegetable broth. You can add shredded tofu and vegetables to make a meal of it. 

Seafood-free

Use sea salt instead of fish sauce.

Garlic-free

Simply omit the garlic (there is enough flavour to replace it already).

This is delicious, don't you think? Post a comment below with your thoughts.

Bone Broth for the Soul

| Digestion & Intolerance, Food as medicine, Soups, Staples

Would you love one reliable immune building, stress combatting, deliciously digestible tonic to nourish the whole family and keep them well through winter? Well, grandma’s old recipe book is where you will find it – good old fashioned chicken bone broth. The king of nourishment, nutrition, healing and repair and, it takes only a couple of minutes to prepare!

The use of  bone broths to heal and nourish is steeped in history – chicken broth or ‘Jewish penicillin’ was considered a powerful remedy to fight a respiratory infection. This is due to many factors including the presence of the powerful immune boosting fat palmitoleic acid, found in the fat of the chicken. In Chinese medicine, bone broth is considered a potent digestive and blood tonic. I could write pages on the health benefits of bone broth, it is really THAT good. Today I’m going to focus on chicken broth though the many healing benefits are common to all meat-based stocks.

Sadly, with the advent of processed ‘stocks’ and stock cubes, bone broths have all but disappeared off the menu in most family homes. Unfortunately, these processed varieties yield none of the nourishment or healing qualities of the real thing. It’s time to pull out your biggest pot and start simmering!

So why is real bone broth SO nourishing?

Well getting back to digestion, bone broth is not only a very rich source of many bio-available minerals (especially calcium and trace minerals), but it also contains other nutrients which repair the gut, further assisting digestion and all of the other important roles the gut plays.

It is a concentrated source of gelatin which is essential for repairing the gut wall. If you suffer from any digestive complaints, food sensitivities, allergies, mood disorder or suffer from an autoimmune condition – then you need to consume bone broths regularly. Gelatin is what makes the broth wobbly or congealed. The gelatinous consistency of your broth (when cold), lets you know you have succeeded in extracting the good stuff!

Bone broth also provides your body with a group of collagens known to maintain and promote joint function and repair. You would have heard of glucosamine and chondroitin perhaps, which are two of the many collagens found in bone broth. These collagens are not only plentiful in bone broth, but they are delivered in a form that your body is able to absorb and benefit from directly. It’s much more beneficial and allot cheaper than supplementation.

In a last ditch attempt to get you consuming bone broths, I am going to appeal to your sense of vanity!  It is not only the joints that love and need collagen but the hair, skin and nails. Seeking everlasting youth? Then this may just be your answer.

As well as collagen and gelatin, bone broth contains the amino acid glycine. Your liver is reliant on the availability of glycine to break down toxins. Drinking bone broth is not only incredibly nourishing, healing and repairing but also detoxifying to your body.

Forget super foods from some far away place, bone broths tick all the boxes and at a fraction of the price.

The best part about making bone broths is that it’s all the cheap cuts of the chicken, that give the best result. But just one word of warning. Use only the very best quality produce. You don’t want to extract a heap of toxins from the bone, its counter productive. You may pay extra for organic varieties, but the cheap bits really aren’t expensive at all. Investigate sourcing organic offcuts, I think you’ll be surprised how affordable they are.

How to make it?

There are many ways to make bone broth but this is the way I find easiest and one I can incorporate into my routine:

  • Firstly, I buy a big organic chicken to roast for dinner. I roast up a storm and when I remove it from the oven, I collect any juices from the cavity (into a bowl).
  • Then once the flesh has been served up in a delicious meal, I take the stripped carcass and even all the bones left over on the plates (it doesn’t matter if they are chewed up, they are going to be boiled) and throw them into the bowl with the reserved juices.
  • I put it in the fridge overnight and the next morning, place them in a big pot with a pack or two of other cheap cuts – think all the gross bits like necks, legs, feet, wings or more carcasses, vegetables, vinegar and simmer all day.
  • If I don’t have time to make broth within a day or so, I freeze the cooked bones until I do have the time. I also often freeze the offcuts of vegetables like kale, broccoli and cauliflower stems, or any vegetable that has almost seen better days to throw into my next broth -waste not want not. FYI I throw it all in from frozen (it just takes longer to reach a boil).

Making broth is not a pretty process, but it couldn’t be simpler (it literally takes me two minutes to get the vegetables chopped up and on the stove with the carcasses). I usually get this going as soon as I wake up so I can keep an eye on it until it starts to boil.  Once I’m happy it’s simmering gently, I can forget it until dinner time. Like many of my other recipes, there are no rules and you can’t possibly stuff this one up.

Bone broth
Print Recipe
4.6 from 5 votes

Bone Broth

A delicious, versatile and necessary part of any healthy household.
Prep Time10 mins
Cook Time12 hrs
Total Time12 hrs 10 mins
Course: Soup

Ingredients

  • 2 organic chicken carcass -leftover from a roast or you can buy them raw
  • 700 g organic wings, feet, necks or legs -approx. (any gristly, boney bits)
  • 2 carrot/s (large) roughly chopped (no need to be delicate, just big hunks will do)
  • 2 stick/s celery -roughly chopped (I often use the tops with the leaves stripped to reduce waste)
  • 1 stem from the base of the broccoli and/or cauliflower, -roughly chopped (again to reduce waste, plus there is lots of goodness in the stem)
  • 1 onion/s -peeled and quartered (omit if you are onion-free)
  • 3 clove/s garlic -unpeeled and halved (omit if you are garlic-free)
  • 1 tbsp apple cider vinegar -helps to extract the gelatin and minerals from the bone

Optional extras

  • 1 tbsp dulse flakes -for extra minerals
  • Any herbs extra vegetables -things like the stems of herbs or vegetables or any scraps can be thrown in. I keep the leaves of herbs for salads and garnishes and use the stems I would otherwise throw away in stocks. I also pick the leaves from my vegetable patch that are half eaten by caterpillars to add to the stock.

Instructions

  • Put all of the above into a big pot and add enough water to fill the pot. Bring to the boil, then cover and reduce the heat to a very low temperature so that the water is very gently simmering.
  • Simmer for 12-24 hours, with the lid on. The longer the better as more of the good stuff is extracted with time (I personally aim for 24 hours). If a bit of scum develops, just skim it off. I find with organic chicken this is minimal.
  • You may also need to add a little extra water to top the pot up once it's been cooking for a while.
  • Let it cool at room temperature, then strain off the solids. If there are any meaty bits you can pick them off and use them for lunch or dinner. 
  • Season according to taste. I find a good amount of sea salt really transforms the flavour of broth. 

Store

  • I fill different sized jars, glass pyrex containers and even ice cube trays with the broth and use for soups, casseroles, risotto or any other dishes needing stock. You can also freeze into silicon muffin trays for ¼ or ½ cup measures. The stock will keep in the fridge for up to a week, or can be frozen for up to 3 months.

Notes

Let food be thy medicine

Suffering from a digestive disorder, feeling run down or just plain down? Need nourishing? Then warm up a small cup of this wonderful tonic daily and attest to its amazing healing power. Healthy gut...healthy body and mind!

Tips

  • To develop a richer, fuller flavoured broth, cook off your bones for a few minutes before adding vegetables and water. This can be done on the stove top or throw them in the oven for 10 minutes.
  • I personably don't add lots of strong flavours to my broth like ginger in case I want to use it in say an Italian flavoured meal. 
  • For a real immune boost, see my recipe for my Asian Immune Boosting Broth.
  • I've dedicated a whole post to ways to use bone broth (besides soups and casseroles), lots of great ideas you'll find here.
  • If making broth with beef or lamb bone you will need to simmer it for much longer (24-48 hours) as the bigger the bones, the longer they need to extract the goodness. 
 

Do you love bone broth or do you have a question about this post?  Then post me a comment below, I'd love to hear from you.

 
[]