As the cold & flu season kicks into gear, this is definitely the time that I start to regularly make a nice, soothing chicken bone broth, just like my mum & grandmother used to do. I use a whole chicken and get 2 meals out of it for my family of four, and then have delicious broth to drink over the next couple of days. Bone broth is amazing for our bodies ad it is high in minerals that help support our immune system, it has healing compounds like collagen, glutamine and gelatin, that not only help to heal your gut, reduce inflammation, aids digestion, are good for your skin, hair, nails & joints but it also soothing for a sore throat!
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
Optional:
1-2 Stems of Celery - roughly chopped
Corriander Root - roughly chopped
Tip:
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
Broth
Fresh Ginger - sliced
Fresh Coriander
Soy Sauce
Fish Sauce
Lemon/Lime Juice
Noodles (rice, konjac, zoodles - whichever you prefer)
Asian Vegetables
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:
http://nourishedkitchen.com/perpetual-soup-the-easiest-bone-broth-youll-make/
http://nourishedkitchen.com/bone-broth/
https://www.kitchenstewardship.com/drink-bone-broth/
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
Optional:
1-2 Stems of Celery - roughly chopped
Corriander Root - roughly chopped
Tip:
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
Broth
Fresh Ginger - sliced
Fresh Coriander
Soy Sauce
Fish Sauce
Lemon/Lime Juice
Noodles (rice, konjac, zoodles - whichever you prefer)
Asian Vegetables
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:
http://nourishedkitchen.com/perpetual-soup-the-easiest-bone-broth-youll-make/
http://nourishedkitchen.com/bone-broth/
https://www.kitchenstewardship.com/drink-bone-broth/
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