You know what they say, a cup of bone broth a day keeps joint issues and inflammation away! I’m sure you’re well aware of the benefits of bone broth, they’re all over the internet these days, so you don’t need me to go into detail here; it’s suffice to say the benefits are worth the effort – ranging from collagen boost to improving joint pain and stiffness, to supporting digestion and immune system, to providing a lot of protein.
That sounds like a miracle, a health elixir, too good to be true! But the reality is, bone broth is basically a liquid that after’s been simmering for hours, bones and connective issues slowly melting away, is left with an array of nutrients, including magnesium, calcium, zinc, vitamins, omega-3 fatty acids, and many many more.
Very interesting information, specially when, let’s say.. you’ve suddenly decided you’re a runner, and now concepts like shin splints and hamstrings injuries are actual threats to your life and part of your vocabulary. Suddenly that bone broth thing that help boost collagen, which is so important in the building of joints and ligaments sounds like it’s gonna be part of your life, too. That’s me, I’m the newbie runner.
Obviously, you don’t need to be a runner to have it daily, just read any article on GOOP, and you’ll be convinced.
Anyway, I digress.
When it comes to bone broth, you can either go with a store-bought one, which can get very pricey – you should also do a lot of research in order to get a good quality one; or you can go the homemade route, which is a little bit cheaper and you get full control of the whole process and ingredients you use. The only catch here is that it takes hours. 6 at least. Unfortunately, you can’t rush the process; it takes hours to break down the connective tissue from bones and scraps.
The good news is, you’re free to do anything you want while it simmers away. It’s slow business, but very low maintenance. Another thing worth mentioning is that it will reduce a lot. You want to end up with a very gelatinous liquid, so if you want to make enough to have a cup a day, you’re gonna need a bigger pot and more chicken bones.
I used chicken backs for this recipe, that you can easily find in supermarkets. Because they have a decent amount of fat and meat left on them, you’ll end up with a very flavorful broth. After the broth has reduced and the gelatin has been extracted from the connective tissues, strain it into a container and keep it in the fridge.
I usually have 1 cup a day – just warm it up in the microwave – with 1 tsp apple cider vinegar first thing in the morning. This is a very simple recipe, but because it uses the same concept as mirepoix – a flavor base made from onion, carrot, and celery cooked on low heat for a long time, it develops a delicious, rich flavor.
You don’t have to peel the carrot or onion, but for a clearer sauce it’s advised to do so. I only had cilantro when I made this batch, but any fresh herbs work here, specially parsley, since it’s more neutral.
Okay, I believe this is enough detail, isn’t it! You know the drill, if you make this chicken bone broth,
Chicken Bone Broth
2 lb (1 kg) chicken backs
1 large carrot
3 stalks celery
1/2 large onion
3 cloves garlic
fresh herbs, such as parsley or cilantro
2 tbsp whole black peppercorns
2 tbsp apple cider vinegar
Prepare the ingredients: peel the carrot, garlic, and onion.
Cut the carrot, onion, and celery into chunks. Crush the garlic cloves.
Add chicken backs and chopped vegetables to a large pot. Add in the fresh herbs, whole peppercorns, and apple cider vinegar.
Add water just enough to cover the ingredients.
Bring to a boil over high heat. Lower the heat to maintain a brisk simmer. Cook over low heat for 6 to 7 hours.
Using a big spoon, skim off any foam from the surface and discard.
Cook for at least 6 hours, until broth has reduced and
Allow broth to cool slightly. Using a pair of tongs, remove and discard any large pieces of bone and vegetables from the stock. Strain the broth through a fine-mesh and discard the solids.
Transfer broth to a container; cover and refrigerate
The broth will keep in an airtight container in the refrigerator for up to 5 days, or it can be frozen for at least 3 months.