This week we've been talking about foods that can help support and boost a healthy gut. One of these foods is bone broth.
Bone broth contains healing compounds such as: glutamine, collagen, proline, glycine and gelatine. These are essential amino acids and trace minerals that work within the intestines to help seal the gut. They're easily absorbed, allowing them to provide cells with the direct building blocks needed to heal the gut lining.
Easily digestible and very soothing, bone broth is also great for bone health, skin and also helps support the immune system.
Here's my favourite bone broth recipe. For an extra protein kick, add some meat before serving!
2 kg of bones e.g. organic chicken frames, beef or lamb bones (As a guide one chicken frame weighs about 1 kg)
1 large onion, chopped into quarters
1 bulb of garlic, split into cloves (skin on or off)
2 carrots, chopped into chunks
3 celery stalks and leaves, roughly chopped
1 fennel bulb or leek, roughly chopped (or add an extra onion)
Any other vegetable off-cuts you have
1 cup fresh parsley, chopped
2 Tbsp of apple cider vinegar (which helps the minerals leach from the bones)
2 bay leaves (optional)
1 tsp peppercorns (optional)
Salt and pepper
Put the bone and all other ingredients (except parsley) in a large pot. Fill the pot with water so it just covers all ingredients.
Let the mixture sit for 30 minutes and then turn on the heat and bring to the boil.
Once boiling, skim off the film that rises to the top, and then reduce to a simmer. Leave simmering for 4-8 hours. The longer you cook, the more flavour and nutrients will be released from the bones.
10 minutes before you turn the heat off, stir through the parsley and season accordingly.
Alternatively, you can put everything in a crockpot and cook slowly over-night.
Once the mixture has cooled, remove the vegetables and bones (squeezing out any extra liquid) and then strain through a sieve.
Pour into small containers (preferably glass) and store in the fridge or freezer to use as needed.
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