Bone broth has been used in most cultures as a restorative and healing food. It is used to heal the sick, mend injuries, restore strength and promote health. As the values of processing became associated with purity in the early 20th century America potent medicinal foods such as organ meats and bone broth became passé. There are some schools of nutritional thought that point to the loss of “scraps” from the diet as contributors to disease and tooth decay that are the norm in modern culture.
After much experimentation, I have found a bone broth of my own making that I am very excited about. It is dark, rich, and flavorful. It includes ingredients long forgotten but highly valuable in healing. And, it’s very easy to make, requiring little prep or clean-up.
- 2 pounds of scrap bones (soup bones, chicken carcass, marrow bones, etc)
- 3 chicken feet (I completely understand if you choose to omit; but these add high amounts of collagen and other nutrients to the broth)
- 3-5 cloves garlic, crushed
- 2 carrots, sliced lengthwise and coarsely chopped
- 2 parsnips, cut lengthwise and coarsely chopped
- 3 stalks celery, leaves included, coarsely chopped
- 1 inch piece of ginger, sliced
- 1/2 onion
- 3 pieces of wakame (sea veg that is rich in iron, calcium, magnesium, phosphorus and other trace minerals)
- 1/4 cup dulse flakes (sea veg that is rich in iodine, trace minerals and fucoidans for healing injuries and tissues)
- 1/4 cup nettles (optional)(western medicinal herb rich in iron and silica as well as vitamins C and K, soothing to GI tract and beneficial for building strength and robust health in a stressed or injured body)
- 6-8 peppercorns
- 3 bay leaves
- 8 cups of water
- 2 tbsp. vinegar (critical – it’s acidic nature is key to pulling minerals from deep within bones)
- 1 tbsp. fish sauce (adds a nice depth of flavor)
OPTIONAL: Roast bones in 400 degree oven until browned – 5-10 minutes. This roasting will add depth of flavor to the broth.
1) Crush garlic and set aside to allow allicin to form.
2) Place veggies and bones into slowcooker pot. Add herbs, sea vegetables and spices.
3) Cover with water and vinegar.
4) Set slow cooker on low for 24-36 hours.
5) Strain broth, discarding vegetables. Bones may be saved and reused if desired.
Makes 2 quarts of broth.
For maximum healing, consume 1 -2 cups of broth per day, as a liquid, soup, or through cooking it with other foods. To learn more about using foods to speed healing of injuries or for post-surgical recovery, visit www.nutritionforinjury.com