Nourishing recipes worth taking time for: broth

Today, I want to mention a few extremely healing, nourishing, and important foods that, though they take a bit of time to prepare, can have a really big impact on your health.


Homemade broth/bone broth is extremely nutritious and contains macrominerals (sodium, chloride, calcium, magnesium, phosphorus, potassium, sulfur) in ready-to-use ionized form as a true electrolyte solution. Broth is very gentle on the digestive system, can reduce inflammation, boosts immunity, and heals the gut lining.*

Store-bought broths invariably contain additives that can be neurotoxic: MSG, hydrolyzed vegetable protein, and more. In addition, because of their large-scale cooking processes, store-bought broth can’t produce the same mineral content or benefits as homemade. To gain the benefits of drinking broth, we should make it ourselves.

Here’s the recipe, which is mostly from Nourishing Traditions (a bit of additions from me)

1 whole free-range chicken or 2-3 pounds bony chicken parts

gizzards (optional)

cold filtered water filled to the top of your stock pot

1 large onion, coarsely chopped

2 carrots, coarsely chopped

3 celery sticks, coarsely chopped

4-6 cloves garlic, whole

various ends and stubs of any desired vegetables

2 Tablespoons apple cider vinegar

1 Tablespoon sea salt

1 teaspoon peppercorns

1 bunch parsley

Cut chicken parts into several pieces. Place in large pot with water, vinegar, and all vegetables (leave parsley out). Let stand 30 minutes to 1 hour. Then bring to a boil, removing scum that rises to the top. Reduce heat, cover and simmer for 8 to 24 hours. The longer the better! About 10 minutes before finishing, add parsley. This will give additional mineral ions to the broth.

Remove whole chicken or pieces and bones with a slotted spoon. You can reserve the chicken meat for other uses. Leave fat and gelatinous pieces in the broth, and use an immersion blender/hand mixer to blend it all together. Then strain the stock into storage containers (like quart-size mason jars) and store in fridge or freezer. If storing in freezer, allow at least an inch or two in your jars for expansion.

Use your broth for more than just soups! Cook rice in it, make gravies with it… even try a tablespoon or two mixed in with your scrambled eggs! It is also great as a first food to eat after a stomach virus, since it is so healing and also so easy to digest. When we were following the GAPS diet, we drank a cup of plain broth before/with each meal. Use this nutritional powerhouse as often as you can!

On a practical and personal note, I love drinking broth and think it is delicious. But my kids do not love it. When we were strictly following GAPS, I had to cajole and force them to drink some before each meal; it was a battle. I found other ways to get broth into their daily foods, including the scrambled egg idea above! I also made lots and lots of nourishing soups using my homemade broth. While my boys don’t love soup, my daughter and husband and I do!

Next up: whey and fermented foods!

* Sources:

– Nourishing Traditions by Sally Fallon

This post is part of the 31 Days writing challenge, during which I’m detailing our family’s journey through autism as it relates to the one lifestyle change we made that had the greatest impact on our son’s recovery: nutrition. Click here for a list of all this month’s entries as they are posted.

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