Sipping Bone Broth shared by our friend Megan Whithed of Small Batch Wellness in Maine
Boasting some recent popularity, a version of bone broth has been a staple in nearly every culture. Innately a warming food, bone broth rebuilds the constitution and facilitates absorption in the gut. Think of it sort of like a multivitamin. Full of essential fatty acids, collagen, gelatin, and trace minerals, sipping this as you would tea will settle the nervous system, collagen protein heals and strengthens your gut.
The amino acids specific to animal protein work to alleviate inflammation in the body. Glutamine (sends nutrients to cells), arginine (circulation and wound healing) and glycine (enhances antioxidants and slows tissue deterioration), proline (seal the gut lining and strengthen gut integrity). Bringing the body calcium, magnesium, chondroitin and glucosamine and more. The antioxidant Glutathione boosts metabolism and immune response.
So now, do you see the big deal? The most basic version of this is highly beneficial, however, we can further facilitate healing by infusing it with medicinal herbs, and spices. For our purposes, we strive for an unctuous, oily and cloudy chicken broth that lurks on the stove for 8 - 16 hours. When done, sip directly and regularly. When I make food for a new mama, I use this to make easily digestible but nourishing postpartum foods such as congee or kitchari.
There is a caveat and why, as a Holistic Nutritionist, I don’t like to make a blanket statement. If you have leaky gut or MTHFR gene, the bone broth might actually not be the full answer. Feel free to email me if you are curious as to why.
3-5 lb Organic, free range, ideally local Whole Chicken (cooked* or raw)
2 - 4 Chicken feet (optional) Giblets from Chicken (optional)
1- 2 Onion, Chopped
1 Leek, chopped
1 Celery root, chopped
3-4 Stalks of Celery and it’s leaves
2-4 Carrots, chopped
Big Pinch Kosher Salt Or Himalayan Salt
In a large soup pot, place chicken bones, feet in pot and cover with filtered water, add the vinegar and let sit for 10 -15 minutes.
Add Giblets, Veggies and Salt
Bring to a rolling boil
Optional - Skim the top of it’s ‘froth’
Reduce heat to a gentle simmer, add any herbal support (not culinary herbs) and cover
Simmer on stove for 8 - 12 hours (or more!), replacing evaporated water with fresh filtered water on occasion
When ready to use, strain and season to taste
Optional Herbal Support:
Generally speaking herbal support is consider quite safe but as it is effective, please research each herbs cause and effect.
___ Fenugreek Seed
___ Astragalus Root
___ Gotu Kola
___ Cardamom Pods
___ Stinging Nettles
* Cooked (bone-in) chicken is a great way to give a second life to the carcass!
Meg, owner of Small Batch Wellness in Maine, is a Certified Holistic Nutritionist. She works with Mamas during the sacred Fourth Trimester to create repair and balancing in her body through healing supportive foods and herbs. This is not about dieting or bouncing back, this is about revitalizing for a healthful postpartum and beyond.
"Navigating the precious time after baby can sometimes be an afterthought. The unconscious shift from mother to baby can often mean Mama is not able to get the rest and replenishment she vitally needs. My moto is to feed purposefully and nourish to the bone."