A nutrient-rich staple which should be a the heart of all your cooking!
Why drinking bone broth beats botox:
Anti-aging - bone broth's are full of collagen, this is a structural protein which is essential to build strong skin and protects against ageing and wrinkling. As we age collagen diminishes leaving it saggier and looser. Skin needs collagen to stay plum, healthy and radiant. Whilst expensive collagen creams may work short term it is the dietary collagen which is far more beneficial as it fast tracks collagen straight to your cells where it's needed.
Bone broths can be used at the base of many recipes such as soups, stews, casseroles, bolognese or just as a warm nutritious drink. Plus it's a great way to minimise food waste!
Ingredients for the basic bone broth
2-3kg beef bones, chicken carcasses, lamb bones (usually free from the butchers) or use the saved ones from a roast, such as chicken, lamb or bone marrow bones
2 handfuls of any onions/leeks/carrots or celery ends
1 tbsp black peppercorns
A few dried bay leaves
OPTIONAL: a generous splash of apple cider vinegar or fresh lemon juice (this can help to extract the minerals from the meat bones)
Method for the basic bone broth
- Wash your bones in warm water
- Place them in a large stock pot/your biggest pot.
- Cover the top of the bones with water.
- Chop up your onion/leeks/carrots or celery ends roughly, place in the water with the rest of the ingredients.
- Bring to the boil then reduce to a very low simmer and allow to simmer for 6 hours.
- Strain the broth through a sieve and place in containers.
- I would divide it up and place some in the freezer for a later date.
Bone broth will keep in the fridge for up to a week. Freeze it in batches for use for a later date.
10 minute Chicken and Ginger Bone Broth
Simmer cooked chicken, sliced ginger, chopped garlic and shiitake mushrooms in bone broth for 5-10 minutes. Pour into bowl and add raw pak choi, garnish with diced red chilli's, coriander & sesame seeds!
Thank you, Lily x
Lily Soutter Bsc (Hons) Nutrition, Dip ION, mBANT, CNHC
Lily is a Nutritionist and weight loss expert providing one-to-one nutrition consultations for health optimisation. She has obtained a Food and Human Nutrition degree from Newcastle University and a Nutritional Therapy diploma from The Institute of Optimum Nutrition. Lily has an extensive knowledge of the science of food and health, which enables her to regularly write for The Daily Mail, The Independent, The Mirror, Women's Health, Marie Claire, Good Housekeeping and Cosmopolitan.
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