If you’ve been following the wellness scene for the past few years, you’re well aware of the hype over bone broth. Between all the benefits it reaps, to the trendy new ways to drink it, to storefronts in NYC dedicated to selling just this liquid, it has a serious and devout following. Personally, I love it. I find it extremely beneficial to my overall health, enjoy the taste, and love drinking something that makes me feel all warm and cozy inside. However, it can get expensive! Also, something I personally struggle with, is that 99.9% of broths are made with garlic and onion, two FODMAP foods I cannot fully tolerate (yet). Because of these two factors, and the continued theme of my ill feelings towards throwing any food in the garbage (even if it is scraps), I often make my own broth. This whole topic seems intimidating in and of itself so whenever I post on my IG stories that I make my own I get a ton of questions with the overall trend of how difficult it must be. Honestly, its one of the easiest things I make in my kitchen! Not only are you using a slew of leftover ingredients, which means there is no grocery store trip required, but it also cooks itself. Seriously! You’re left with a massive bowl of gorgeous liquid gold that you can either enjoy right then and there or pop in the freezer for later use (either individual mugs or thrown into soups). It is hands down the most versatile and favored item I always have in stock.
So, what is bone broth? It is a stock made by simmering grass-fed bones (I prefer chicken) and leftover vegetable scraps that releases healing and nutritious compounds. Think, gelatin, amino acids, and collagen – a word I’m sure you’ve seen absolutely everywhere over the past year. These benefits, along with others, help fight inflammation, strengthen bones, hair, and nails, maintain healthy skin, strengthen the gut lining, and support the immune system. Seriously, it is liquid gold. I prefer to drink it right out of a mug as a night-cap of sorts, but it is also an extremely beneficial ingredient to have on hand when making any type of soups or stews. It provides an insanely rich flavor and is also much thicker than any store-bought broth.
If you’re looking to have your kitchen smell better than it ever has before, heal your body, and stock your freezer, follow my guidelines below to get making your own bone broth! It should be said that often times I unfortunately am not always properly stocked (the horror), so when that is the case I head over to my dear friends at Springbone – who even made a limited time low FODMAP version for me to enjoy!
Now that you’ve got your broth, use it in some of my favorite dishes! Coconut Curry Butternut Squash Soup, Brown Rice Risotto, Thai Chicken Coconut Curry Soup, Whole30 Meat Chili, Chicken Vegetable Instant Pot Soup, or Whole30 Chicken Coconut Curry Stew
- Leftover chicken bones
- Leftover vegetable scraps – anything! Tips, ends, and odds of vegetables such as carrots, celery, onion (if not low FODMAP), asparagus, zucchini, kale, mushrooms, etc.
- Over time, whenever you are finished eating your grass-fed chicken, place the bones in a bag in the freezer
- Continuously add to this bag of frozen bones as you eat chicken in the near future
- Prepare for guests to open your freezer and think you are crazy!
- As you cook and chop vegetables, toss any scraps into this same bag in the freezer
- Once the bag is filled with frozen scraps & chicken bones, place it in a pot with enough water to cover it all
- Season with rosemary, thyme, sage, and salt & pepper
- Place on the stovetop and cook, covered, on a low simmer for ~24 hours (turning off when you leave the apartment and sleep at night)
- Once the 24 hours is complete, strain the broth into a bowl and remove of the scraps & bones
- Allow the broth to cool and then pour into your preferred storing method (mason jars is mine)
- If you have broth that has not been consumed in ~3-4 days, pour it into a large ice mold and freeze for later use
- Low FODMAP
- Gluten Free
- Dairy Free
- Soy Free