Bone broth should be in every athlete's bag of tricks. The New York Times and even the Washington Post are writing about the wonders of bone broth and its ability to keep people healthy during the cold and flu season.

 

Why I Love Bone Broth

About this time last year I embarked on my first batch, and since then I’ve continued the tradition. My paleo life (and that of my dog) includes an almost-daily dose of bone broth. Not only is bone broth pure medicine, but I also consider cooking the bones for their nutrient goodness to be an act of respect.

 

What gelatinous bone broth looks like, before and after heating

 

The Secret to Gelatinous Chicken Broth

Bone broth is considered to be most full of nutrient-dense goodness if it gels. The collagen from bone both supports our tendons, ligaments, and bones. The cost of making bone broth is low, and broth offers additional vitamins and minerals that many of us get in supplements.

 

A SWEETER ALTERNATIVE: Strawberry Lemonade Gelatin Gummies (Recipe)

 

I admit to being a chicken-only bone broth producer. I tried beef and oxtail, but the smell has kept me from continuing. After about ten months of weekly experiments, I've learned the secret to gelled chicken broth: two pounds of chicken feet. Sometimes I also add a carcass, but each batch always includes two pounds of feet per six quarts of broth. The most collagen can be found in the hands and feet, making this broth nutrient-dense gold.

 

"After about ten months of weekly experiments I've learned the secret to gelled chicken broth: two pounds of chicken feet."

I flavor my bone broth and like to sip it like a fine afternoon tea. Here are two of my favorite recipes, based on a six-quart crock pot:

 

Rosemary Lemon Bone Broth

 

Yield: 6 quarts

Prep Time: 5-10 minutes

Cook Time: 24 hours

 

Ingredients:

  • 1 lemon, sliced thin
  • 1 bunch of fresh rosemary
  • 2 lb chicken feet
  • 2 Tablespoons of Bragg apple cider vinegar
  • Pink Himalayan sea salt
  • Pepper
  • Filtered Water

 

Method:

  1. Place all ingredients in a crockpot and fill with water until feet are covered. 
  2. Cook on low for 24 hours minimum.  
  3. Strain when done and refrigerate. Re-boil refrigerated broth every three days to maintain freshness or freeze. 

 

Roasted Garlic Rosemary Bone Broth

 

 

Yield: 6 quarts

Prep Time: 5-10 minutes

Cook Time: 24 hours

 

Ingredients:

  • 2 heads of garlic
  • Coconut oil
  • 1 bunch of fresh rosemary
  • 2 lb chicken feet
  • 2 Tablespoons of Bragg apple cider vinegar
  • Pink Himalayan sea salt
  • Pepper
  • Filtered water

 

Method:

  1. Heat oven to 375 degrees Fahrenheit. 
  2. Slice the top off the garlic, cover with coconut oil, and place in ovenproof pan. 
  3. Roast until golden - approximately 30 minutes.
  4. Remove the cloves from one head and place on the bottom of crock pot.
  5. Place all remaining ingredients in crock pot with remaining garlic head in the center on top.
  6. Fill with water until feet are covered and cook for 24 hours minimum. 
  7. Strain when done and refrigerate. Re-boil refrigerated broth every three days to maintain freshness or freeze.

 

Photos courtesy of PaleoBOSS Lady.

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