Nutrient-dense bone broth for a healthy New Year

It always amazes me how many people start the year off with a few extra pounds. Perhaps that’s one reason why we make resolutions. I decided to add something to my health care routine on a daily basis — the regular addition of bone broth.

Bone broth — it is almost tragically hip these days, but the real tragedy would be if you weren’t aware of this awesome stuff.

In case you haven’t heard of the benefits of bone broth, there are many, including increased support of the immune system, healing the gut lining and reducing inflammation. Bone broth is rich in glucosamine, which keeps your joints happy and pain-free, and chondroitin, which has been shown to prevent osteoarthritis. It is rich in collagen, which helps you look younger, and may help reduce the appearance of cellulite.

You can make bone broth with any kind of bones: beef, chicken, turkey, lamb, pork and even fish. The easiest way to make bone broth is in a slow cooker — you just put everything in, then walk away and forget about it for a day or two. When I make chicken bone broth I often start with the carcass left over from a roasted chicken dinner then add a couple pounds of chicken wings.

No matter what kind of bones you use, don’t leave out the apple cider vinegar. It is an essential part of your broth, as it draws out the minerals.

Gluten-Free Bone Broth

4 pounds bones from organic-fed animals (for beef include bones with marrow, for chicken include necks, wings and feet)

3 carrots, chopped

2 parsnips, chopped (optional)

2 onions, cut into quarters (no need to peel)

1 whole head of garlic, cut in half (no need to peel or separate the cloves)

4-5 bay leaves

3 tablespoons apple cider vinegar

1 tablespoon sea salt

1 tablespoon whole black peppercorns

Filtered water

 

If using beef, lamb or pork bones, roast them at 450°F for 40 minutes, turning once. Place bones in a large (8 quart or larger) stock pot or slowcooker. Add rest of ingredients, fill pot up with filtered water. Simmer 24 hours for chicken or turkey broth, 48 hours for the others. Let cool slightly, then strain into a large bowl through a colander. Discard the solids. Let broth cool to room temperature, then cover and chill.

Scrape off fat from the top, if desired, before using. Use within one week or freeze for up to three months.

Makes about 8 quarts.

 

CAROL KICINSKI is a TV chef, cookbook author and editor-in-chief of Simply Gluten Free magazine, www.simplygluten-free.com.

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