Here’s my basic healing stock recipe (aka bone broth). I’ve keep the list of ingredients simple so that if you are on an elimination diet you can add or subtract as needed. It’s best to prepare this recipe when you are going to be home all day. The longer you simmer the bones the more nutritious your end result will be.
Meat stock aids digestion and has been know for centuries as a healing folk remedy for the digestive tract. Also homemade meat stock is extremely nourishing; it is full of minerals, vitamins, amino-acids and various other nutrients in a very bio-available form.
– Dr Natasha Campbell-McBride
It is also best to use organic bones as they will have more nutrients. The best bones to use are soup, shank, ribs, marrow, oxtail or knuckle bones. If you are using organic carrots you can leave them unpeeled as most of the nutrients are in the skin, otherwise peel them.
If you are going to be making a few batches of stock in the coming weeks and want to save time later, you can cut up all of the vegetables (carrots, celery and parsley) and put them in zip lock bags to freeze for when you have some more bones ready.
Basic healing stock recipe
chicken carcass; or bones (with marrow preferred)
1 tbsp apple cider vinegar
2 celery stalks, including the leaves
Celtic sea salt
- Add the bones to the pot and cover with water. Add a tablespoon of apple cider vinegar to help get maximum nutrients out of the bones.
- Cut up the celery stalks, carrot and parsley finely and then add them to the pot. Add a teaspoon a sea salt.
- Simmer with lid on for at least 4 hours, but preferably 8 hours or more.
- Skim off any scum from the top using a spoon. Top up with water as required.
- When finished, allow the stock to cool and then pour stock through a strainer and transfer to storage. You can also use cheese cloth or chux wipes to strain the stock. Pick off any meat to eat later. Discard the bones.
- If you want to remove the fat when you are finished cool the stock down and then place in the refrigerator overnight. The fat will rise to the top and you will be able to remove the solidified layer with a spoon. When often strain the mixture a second time in the morning. If your stock has jellied it is rich in gelatin.
The stock will keep for at least a week in the fridge or can be frozen in zip-lock bags.
Other optional ingredients to add:
2 tbsps thyme
4 cloves of garlic (if not fructose intolerant)
1-2 onions or leeks (if not fructose intolerant)
cabbage (if not raffinose intolerant)