EASY & HEALTHY BONE BROTH
One staple I always loved making at home before I even realized it was actually a thing is bone broth. More specifically, a broth made with poultry bones, meat and giblets, as well as a few vegetables.
Basically, it’s the easiest, simplest and cheapest thing to make, and it’s packed with benefits. I like to make a version inspired by my grandmother’s soup, the one she always makes when I visit. Funny anecdote, I’m actually crazy for the duck gizzards she puts in it, and no one else dares to touch them, because they all know it makes me so happy... And also because they’re scared shitless that my grandmother would hit them with a wooden spoon - which she would definitely do, because she’s looking out for me.
I actually learned that this super basic broth I’ve been eating my whole life was literally one of the best things I could eat, when everyone in Hollywood started talking about it a few years ago.
Bone broth is filled with minerals that boost the immune system and it's also really good for gut health, because it contains gelatin (found it the bones) that seal the gut and help fix issues like a leaky gut. It also contains collagen, which on top of making your skin, hair and nails look fantastic, is also really good for healthy joints. For someone like me, who has knee problems, this is a definite go-to staple. Also, it's a really great thing to eat if you're trying to maintain a healthy weight or if you workout a lot, because it contains a lot of amino acids. So basically, bone broth is a delicious meal, a beauty secret and a wellness tip all rolled into one!
I like to make it once a week and then eat it as the days go by until there’s no more… And then I make more the following week. On top of being good for my health, it also feeds me a few times, which is great. And it’s SO, SO simple to make, I wouldn’t even call it cooking. You basically put a few things in a pot, let it simmer for an hour and that’s it. Not rocket science, eh? Here’s how you actually make it:
4 chicken legs with bones
3 turkey or duck necks (you can replace these with wings or feet)
a few chicken or duck hearts and/or gizzards
1 whole onion
4-5 garlic cloves
3-4 bay leaves
salt & pepper
* I like to put hearts and gizzards because that’s what I’m used to. They’re delicious and full of protein, but if it grosses you out, you can definitely leave those out. On a side note, they’re ridiculously cheap in America, I’m guessing because no one actually uses them here.
In a large soup pot, put the chicken legs, the necks or wings and giblets, add water until the pot is almost full and bring to a boil. After a while, foam will start forming in the surface of the water, which you need to remove with a spoon or a small sieve, otherwise the broth will become murky. That’s the only tricky part. Once the foam is removed and isn’t forming anymore, you can add everything else, lower the heat to medium-low and let simmer lightly for about an hour or until the chicken is fully cooked and the carrots are soft. That’s it, as simple as that.
Now some people say you’re not supposed to eat the carrots in the broth because they’re only there to give flavour to the actual broth, but I LOVE to eat them! I actually think they taste delicious when they’re cooked in broth and they also contain fiber, which I'm always down for! I also eat the garlic cloves, because I'm psycho about garlic and I could litteraly eat in in everything. Garlic ice cream, anyone? Almost kidding.
I usually like to eat a bowl of the broth right when it’s ready, simply because the smell that fills the house when it cooks is just so delicious that I get super hungry, and then I put what’s left in the fridge. If you know you won’t eat it in the next few days, I suggest you freeze it right away, so you can have it later and it keeps its freshness that way. On a side note, I would suggest not freezing the carrots if you plan on eating them, because they get really soggy and gross.
Another thing you can do with your broth is cook grains. I like to use this broth instead of water to make quinoa, because on top of all the benefits of quinoa, I get the benefits of the broth, plus it gives it a LOT of flavour. It’s really a super combination if you make a grain bowl with greens.
Hope you enjoy this, and if you're brave enough to try the hearts and gizzards, let me know what you think! You can also hit me up with the different ways you like to eat your bone broth, as I'm always trying to find new ways to include it in my diet! Leave me a comment below or hit me up on Instagram!
Love, Jenny xx