Introduction: How to Make a Simple Bone Broth Soup and Why You Should
Ingredients for Homemade Chicken Broth
- 1- 3 whole free-range chicken or 2 to 3 pounds of bony chicken parts, such as necks, backs, breastbones, and wings
- Gizzards from one chicken (optional)
- 2-4 chicken feet or head if you can get it. (optional)
- 4 - 5 quarts filtered water
- 4 tablespoons vinegar
- 1 large onion, coarsely chopped
- 3 cloves garlic, chopped
- 2 carrots, peeled and coarsely chopped
- 3 celery stalks, coarsely chopped
- 1 bunch parsley (added in last hour)
- Optional – kale, dandelion, Himalayan pink salt (add at end), rosemary, bay leaves, pepper, thyme and ginger. One bunch cilantro also added in last hour.
The addition of vinegar is important to notice. Fats ideally combine with acids like vinegar, but when it comes to making broth, the vinegar helps leech the valuable minerals from the bones. The goal is to extract as many minerals as possible out of the bones into the broth water. Bragg’s raw apple cider vinegar is a good choice as it’s unfiltered and unpasteurized. Click the Photo to order:
There are various different ways to make bone broth, and all are good. The point is to extract the nutrients from the bone and use vegetables and herbs to provide the taste you like. You can also start with a whole chicken as well (as explained in step 6). After the 24 hours of cooking the bones, you can later add the meat back into the broth with extra herbs and spices to make a chicken soup.
- Fill up a large stockpot (or large Crockpot) with pure, filtered water. (A Crockpot is good for safety if you have to leave home while it’s cooking.)
- Add vinegar and all vegetables except parsley and cilantro to the water. I like kale, dandelion, carrots, celery, union and garlic. Cilantro and parsley can be added at the end. The vinegar is very important since it helps to extract the mineral from the carcus of the chicken.
- Place the whole chicken or chicken carcass into the pot.
- Bring almost to a boil, and remove any scum that rises to the top. (This is said to toxins in the body of the chicken.)
- Reduce the heat to the lowest setting and let simmer.
- If cooking a whole chicken, the meat should start separating from the bone after about 2 hours. Simply remove the chicken from the pot and separate the meat from the bones. Place the carcass back into the pot and continue simmering the bones for another 12-24 hours and follow with step 8 and 9.
- If cooking bones only, simply let them simmer for about 24 hours.
- Sally Fallon (author of nourishing traditions) suggests adding the fresh parsley about 10 minutes before finishing the stock, as this will add healthy mineral ions to your broth.
- Remove remaining bones from the broth with a slotted spoon and strain the rest through a strainer to remove any bone fragments.
And if you have enough bones in there you can do a second time, but you’ll notice it will be far less dense and you only have to do so for a few hours, I usually do just 3 to 6 hours on the second time. With beef you can always go for a second one, up to 24 hours. To learn more about this a great book about this is called “Nourishing Traditions” by Sally Fallon. Click the photo for book:
To make it extra thick
- - Add fat from the chicken to the pot (When pasture raised and organic, this fat is great for you, read more here)
- Acid soak the bones. Break down the carcass a little, so it lays as low as possible (without packing) in the pot or crock. Splash a little apple cider vinegar or wine over it (about 2 tablespoons should do it) and put in enough water to just cover everything. Cover it and leave it there for a few hours. This acid soak starts breaking down the bones so the minerals can more easily dissolve into your stock.
- A lot of the joint-supporting things in stock are broken down by heat, so we want to keep the pot just hot enough to have some simmer bubbles, but not enough to actually simmer. The two main reasons that stock might not gel are too much water (diluting the gelatin) or too much heat (breaking it down).
Which Bones to Use:
Conventionally raised animals that are fed a diet of GMO grains loaded with pesticides, herbicides and other chemicals should never be used. Many toxins are stored in the fatty portions of the bone, therefore using high quality bones are imperative.If you don't have a local source, you can get high quality free range chicken and grass fed beef as well as bones by clicking Here: (search bones) US Wellness Meats sells quality grassland meat products - Visit us Online!
Benefits of Bone Broth Soup:
- Help get over cold, flu viruses, other sickness.
- Acts as an anti-inflammatory
- Promotes healthy joints, reduces joint pain.
- Great for bones, ligaments, tendons
- Great for healthy hair and skin.
- Great for your digestion system.
- Provides lots of minerals, vitamins and nutrients especially with potassium, calcium and magnesium to promote healthy bone formation.
- Provides Colligen, arginine, glucosamine, bone marrow for cells and gut, amino acids, and sulfur.
- The gelatin in this supports digestion, provides allergy relief, and is anti-aging because of the collagen.
- Helps to heal and seal the lining of your gut against leaky gut syndrome, and bring many important nutrients.
When I don't have Bone Broth soup made, I take Collagen Peptides, added to my morning drink, this way I get the daily dose of gelatin, the important part of the soup. Collagen makes up 30% of the protein in our body but more than 70% of the protein that makes up skin. It ensures, cohesion, elasticity and regeneration of skin, It’s also great to help heal leaky gut, increase bone density and strengthen muscle and connective tissues, weight management, immunity, chronic pain and improve sleep quality. I love Vital Proteins brand of collagen peptides because it is from pasture raised animals. See the complete blog on Collagen Peptides here.
With chicken I usually save the bones from the chicken I make, in my video on how to make the healthiest chicken seen here, in storage bags in the freezer until I have a few chickens and am ready to make the broth.
This will work great to make a soup, stew, or eaten by itself. Since Traditional Chinese medicine recommends to drink something warm in the morning to wake up your organs I usually have mine then with an addition of an herb like turmeric powder.
Best of health to you!