Bone Broth Naturopathic Gut Healing Recipe
Blog Fitness + Nutrition

Bone Broth for The Gut

Cultures all over the world consume gut healing bone broth on a daily basis. In parts of the world like South America, the Middle East, Japan, and Italy, broth is a staple in the diet.

But here in North America, we are all about convenience.

Preparing gut healing bone broth from mineral-rich bones is simply not part of our culture.

I mean, who has time to boil bones for hours? Most people don’t even have time to make soup, salad, or grill veggies.

Today, I’m asking you to make time.

Although most of us typically buy filets and boneless chicken breast, it’s time to embrace the many health benefits of drinking meat broths.

Benefits of Gut Healing Bone Broth:

  • contains minerals like calcium, magnesium, and potassium
  • improves digestion (often recommended for conditions such as Leaky Gut or Compromised Intestinal Permeability)
  • contains proteinaceous gelatin (rich in arginine and glycine)
  • reduces hyperacidity
  • provides collagen to support healthy joints
  • supports a healthy immune system (70% of your immune system is in your gut)
  • and many more …

If you’re excited about trying this recipe, why not make a large batch and consume the broth for a few days?

Bone broth stores really well (5 days in the fridge) and you can freeze it for consumption later.

Although you can use beef and fish bones, my favourite is chicken broth. It reminds me of the chicken soup my mom would make for me when I was younger.

Gut Healing Bone Broth (RECIPE)

  • Chicken bones (2 pounds or 1 whole organic chicken – including neck, back, wings etc…)
  • 4L cold water (filtered)
  • 2 tablespoons apple cider vinegar
  • Sea salt (1 tbsp)
  • 1 large onion (coarsely chopped)
  • 3 cloves garlic (sliced in half)
  • A dozen mushrooms (umami – natural MSG flavour enhancer)
  • 2 large carrots (coarsely chopped)
  • 3 celery stalks (coarsely chopped)
  • A dozen peppercorns
  • 1 bay leaf
  • Parsley (1 bunch coarsely chopped)

Directions:

Step One

Put all bones (including chicken feet) into cold water. Add 2 tablespoons apple cider vinegar and salt. Let the bones sit in the apple cider vinegar and salt for one hour then bring to a boil. Letting it sit in this vinegar liquid helps release the minerals from the bones.

Step Two

The broth will accumulate scum at the top. Spoon it off (you may need to add some more water). Continue to boil for 20 minutes. Once the broth stops making scum, drop the heat to a simmer. Simmer for one hour with lid partially covering.

Step Three

Add all other ingredients except parsley. On low heat, simmer for 4 hours.

Step Four

Turn off the heat and add parsley. Let it sit for 20 minutes.

Step Five

Strain it through a sieve or colander. Discard all vegetables and bones.

Step Six

Enjoy 1 or more cups per day!

Finally, a note about bone broth contamination.

A small, blinded, controlled study of lead concentrations in three different types of organic chicken broth showed that such broths do indeed contain several times the lead concentration of the water with which the broth is made. In particular, broth made from skin and cartilage taken off the bone once the chicken had been cooked with the bones in situ, and chicken-bone broth, were both found to have markedly high lead concentrations, of 9.5 and 7.01 μg L(-1), respectively (compared with a control value for tap water treated in the same way of 0.89 μg L(-1)).

https://pubmed.ncbi.nlm.nih.gov/23375414/

Dr.Sara Celik
Dr. Sara Celik is a Canadian licensed Naturopathic Doctor with 15+ years of experience serving patients in Ontario. She is also a sought-after speaker and passionate leader in the Health & Wellness industry.

Dr. Sara has a wealth of experience in the field of integrative medicine and has dedicated her life to teaching others how to transform their health. For almost 5 years, Dr. Sara worked as a National Spokesperson for a well-known digestive wellness brand, educating consumers, healthcare professionals and retailers across the globe on gut health. She has been named a rising star in Canada receiving the Generation Next award for her outstanding contribution to shaping the future of Canada’s grocery industry.

Dr. Sara is a sought after educator, media health expert, and presenter appearing on multiple radio shows/podcasts, the W Network, Breakfast Television and CP24. She is also a frequent contributor to health publications and has been featured in Best Health Magazine, Sweat Equity, Inside Fitness, Canadian Living, Elevate, HELLO, She Magazine, and ELLE Canada.
Dr.Sara Celik on Linkedin

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