Almost every week, at the beginning of the week, I roast a whole chicken and try and make as many meals out of it as I can. I purchase my chickens from Bob Boles who owns this adorable little farm called The Grazing Life in the north end of Rochester, MI. I've seen the farm, walked the grounds, and know the owner well. He treats his chickens with the utmost care, never feeding them any hormones or anti-biotics and giving them a healthy diet of organic food free of crap. They roam free and live well and only have one bad day in their lifetime.
One of the main things I do with the leftover carcass and gizzards is make bone broth. I make a large batch to sip on during the week and use as a base for soups and sauces in other meals. The benefits of homemade bone broth are oustanding. By soaking the bones in water, they release minerals and readily absorbed nutrients. Some of the major vitamins include magnesium, calcium, and phosphorus as well as gelatin and glucosamine that help fight against degenerative joint disease. You would have to take up to 10 supplements to obtain the benefits from 1 cup of bone broth a day.
The broth is also very healing for the digestive system. It contains collagen which repairs the gut lining and reduces intestinal inflammation. One cup of bone broth can have up to 16 grams of protein so you can easily swap out synthetic powders for a good wholesome cup of broth post-workout.
This recipe is a very basic version that can be open for interpretation. Feel free to jazz it up with some of your own spices and flavor. Don't forget to share the love. Post comments below on your take and please feel free to leave questions or concerns.
Bone Broth (printable PDF)
Bone Broth (Chicken)
1 large chicken carcass**
3 chicken livers
1 chicken gizzard
1-2 chicken feet (optional)
6 stalks celery
5 large carrots
1 Spanish onion
4 (1 inch) chunks of ginger
2 Tbsp. Bragg’s apple cider vinegar
1) Place all ingredients in a large pot and cover with spring or reverse osmosis water.
2) Bring to a boil, then put heat on low, cover and let simmer for 24 hours stirring occasionally.
3) Grab a friend and have them help you strain the broth. You will need a small holed colander. My suggestion is to take the big bones and veggie chunks out first so you don’t have a splash.
4) You can freeze your extra and keep some in the fridge fresh for up to a week. Store in glass containers and let cool before placing in fridge or freezer.
XO Jaclyn Renee
** A core principle of the Jaclyn Renee Wellness program is to choose organic whenever possible. This includes all fruits, vegetables, meats, dairy, flours, nuts, and even spices. Reducing your exposure to pesticides and chemicals is a major part in healing your body and preventing disease.
Almost all of my dry ingredients come from Thrive Market and I get them at a fraction of the cost of what I'd pay at other stores. If you want to save money and score some of the great things you see on this blog, check them out!
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BEAT THE BLOAT
A Guide to Healing the Gut