I have a lot of people come into our shop, asking about bone broths, as they want to get started making them... I always recommend a chicken bone broth to start with, as it is easy to make & easy on the palate. So lets get to it:
You Will Need:
1 Whole Free Range Chicken
3-4 Cloves of Australian Garlic - kept whole with the skin on & just pressed with a large knife to roughly crush it (use Garlic Infused Oil if Low FODMAP)
1 Leek/Onion - roughly chopped (only the green part of the leek if Low FODMAP)
3-4 Carrots - roughly chopped
2-3 Zucchini - roughly chopped
1-2 Tbspn Apple Cider Vinegar
Handful fresh Thyme or 1 tbspn dried leaves
Handful fresh Oregano or 1 tbspn dried leaves
2 Bay Leaves
1 Tbspn Peppercorns
1-2 Stems of Celery - roughly chopped
Corriander Root - roughly chopped
I have a container in my fridge that I keep the stems & leaves of broccoli & cauliflower, carrot tops & peel, zucchini tops, which I use in my bone broth each weekend.
Here's what to to:
1) Throw the leek, garlic, broccoli & cauliflower stalks into your slow cooker or big stock pot.
2) I like to chop my whole chicken in to pieces e.g. breasts, then thigh & drumsticks (get your butcher to do it for you) or you can just put it in whole, into the dish/pot.
3) place the carrots, zucchini, herbs, apple cider vinegar and enough filtered water to cover the lot, put the lid on & let it sit for 15-30min to let the apple cider vinegar help to draw out the nutrients form the vegetables & chicken.
4) Turn your slow cooker onto low for min 6-8hrs, or turn your stock pot onto low heat.
Now you have your basic chicken broth - the first night I use the meat from the chicken breasts to make:
Chicken Noodle Soup
Breasts from the whole chicken
Fresh Ginger - sliced
Noodles (rice, konjac, zoodles - whichever you prefer)
I split the chicken breast between all of our bowls & as we have different food intolerance in our house, we end up with 3 different types of noodles in our bowls - rice for Leesey & Ric, konjac for Jonah & Zoodles for me!
Then I fish out some of the vege from the broth, add whichever Asian vegetables each person will eat (Jonah likes the mini corn & Leesey likes the water chestnuts & bamboo shoots).
Add to taste the fish sauce, soy sauce, lime juice & ginger & top it all off with a nice big ladle of broth, and listen to them slurp it up!
I keep extending the time on my slow cooker - or I use the one that doesn't have a timer on it & just keep topping it up with water & any vegetable scraps.
Chicken Pesto Pasta
Then next night I pull the chicken thigh & drumstick meat from the stock pot/slow cooker & put it into a frypan with 1/2 tub of pesto, a small tub of cream (I use the Roza's Gourmet, Pesto Dressing Supreme so I don't have to add any extra cream), a good serving of shaved/grated Parmesan and cook it all up. This gets pilled onto either a pasta or gnocchi or zoodles (again depending on food intolerances. This is always a winner in our house.
Chicken Broth (for a Sore Throat)
We drink the broth from the slow cooker over the next few days... I like to have it in the morning with a squeeze of lemon or lime juice in it and maybe some fresh ginger too & if there is a tickle or a sore throat coming on I will add some turmeric and cayenne pepper. This broth is so soothing & healing that we find we look forward to it every week.
if you want to learn more about bone broths, check out the links below: