My fondest memories of growing up were usually on my grandmother’s farm. More specifically, in her kitchen, which housed a rocking chair, couch, big table for gathering, and wood stove that was constantly running—both to keep us warm and cook her nourishing food.
The one constant was a pot of bone broth simmering away through the day to make the next stew, meal, or simply to drink and ward off the sniffles. As is often the case, our grandparent’s farm wisdom was rooted in knowing which science is now showing in research.
Part of what I love about making stock for our family is that I feel my grandmother in the kitchen with me, a cup of tea in hand, fussing about making sure everyone is loved and cared for. The smell is so powerful that it brings me right back to the farm kitchen.
Now, it is time to pay forward that tradition to my children.
Bone broths help support your immune system, nourish your joints, and nourish and heal the gut lining, which can support reducing allergies, food intolerances and GI symptoms, to name a few benefits. From a Chinese medicine view, it also nourishes the kidneys, which I will do with most clients working with me.
It is simple to make:
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Place approximately 2 lbs of leftover chicken bones (or the leftovers from a whole chicken) into a deep soup pot
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Add chicken feet if you have them for extra collagen.
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Add leftover celery ends, carrots, onion, and herbs (I keep leftover ends in the freezer and pull them out when I am making broth)
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2 Tbsp apple cider (helps to extract marrow from the bones)
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Two inches of ginger cut (warming, aids digestion and flavour-filled)
1. Fill the pot with water so that the bones are covered by 3 inches of water.
2. Bring to a boil and then simmer until it slightly bubbles.
The length of time to cook varies.
For those who tend toward histamine responses, shortening the cooking time initially to 1.5- 3 hrs is helpful.
Otherwise, 24 hours of simmering works.
This is the same recipe for beef, except it uses beef marrow, knuckles, and stewing bones. I don’t add ginger to Beef stock. Simmer beef bones for 4-5 hours for those with histamine issues and 24 hours if none. Note: I like to roast my beef bones and onion for 20 minutes before adding them to the pot for more flavour!
Aim to drink a mugful daily through the winter months or when you feel run down. Otherwise, freeze it and use it when you make soups and stews!
There are great resources online. One of my most loved and used books is Nourishing Traditions by Sally Fallon.
