Nutritive Bone Broth Recipe

Calling all bone broth lovers! I know there's a lot of you, and you don't need to spend $9 for 2 servings a week to get it.

I usually buy a whole chicken from the grocery store to cook "rotisserie" style and save the bones to make broth! Every time I share my broth on my IG story, everyone messages me for the recipe, but now it's here on my site!

 While it does take a little time, it is super easy to make, can be used for sipping on throughout the week, soups, chilis (perfect for this time of year), and for cooking with rice or quinoa. 

Bone broth is very hydrating, easily digestible + rich in glutamine, collagen, and contains nutrients / minerals like magnesium + calcium, and amino acids like glycine + arginine. 

Lots of health benefits + super nutritious--that is if you are not someone that struggles with a lot of histamine issues! If so, proceed with caution (using marrow bones may reduce histamine some).

Here is the recipe to the DELICIOUS + NUTRITIOUS Bone Broth I make literally every single week.

INGREDIENTS:

• 1-2 chicken carcasses OR 12 cut beef bones
• 1 gall water
• carrots, onions, celery, garlic and/or other veggies of choice
• 2 tbsp ginger (optional)
• 1-2 tbsp of apple cider vinegar
  
  
• NUTRITIVE HERBS
• 1-2 tablespoons of oat straw, nettles, and/or horsetail (i usually do 2 tbsp oat straw or nettle)
• 1-2 tbsp calendula
  
  SEASONINGS:
• 1 tsp turmeric
• pinch of cayenne pepper
• salt + freshly ground pepper 
  
  IMMUNE / ADAPTOGENIC HERBS:
• 6 oz fresh shiitake or maitake OR 1 tbsp powdered

DIRECTIONS:

• wash, chop, prep your veggies
• place all ingredients in crockpot (water last)
• simmer on low for at least 12 but up to 48 hrs.
• strain broth (discarding veggies/bones) + place into mason jars/jars  that can be sealed well + enjoy!

But this isn't just yummy bone broth!!! It's packing in terms of nutrients. Let's look at the benefits + nutrient profiles the herbs listed above.

Calendula (Calendula officinalis)- benefits include:

• Anti-inflammatory and wound-healing properties.
• Antioxidants that support skin and immune health.
• May support liver detoxification and hormonal balance.
  
  KEY NUTRIENTS: Vitamin C, Beta-Carotene (Pro-Vitamin A), Flavonoids (antioxidant), magnesium

Oat Straw (Avena sativa)- benefits include:

• Nervous system tonic that helps with stress and anxiety.
• Supports bone health and cardiovascular health.
• May enhance cognitive function and stamina.
  
  KEY NUTRIENTS: calcium, magnesium, potassium, silica, B vitamins (B1, B2, B6)

Horsetail (Equisetum arvense)- benefits include:

• Renowned for strengthening bones, hair, skin, + nails.
• A natural diuretic that supports kidney health + detoxification.
• Promotes wound healing + reduces inflammation.
  
  KEY NUTRIENTS: silica, calcium, potassium, antioxidants

Nettle (Urtica dioica)- benefits include:

• Excellent source of iron, which combats fatigue + supports red blood cell production.
• Anti-inflammatory + antihistamine properties that can help with allergies + joint pain.
• Supports detoxification and hormone balance.
  
  KEY NUTRIENTS: iron, calcium, magnesium, potassium, vitamin A, C, and K, chlorophyll

Shiitake (Lentinula edodes)- benefits include:

• Boosts immunity + supports cardiovascular health.
• Contains compounds that may help reduce cholesterol levels.
• Provides anti-inflammatory + anti-cancer benefits.
  
  KEY NUTRIENTS: B vitamins (B1, B2, B6): Support energy metabolism + brain health, copper + selenium, zinc

Maitake (Grifola frondosa)- benefits include:

• Potent immune booster + adaptogen that supports stress response.
• Helps regulate blood sugar levels.
• Contains compounds that may promote anti-tumor activity.
  
  KEY NUTRIENTS: B vitamins, Vitamin D potassium, beta-glucans, copper + selenium
  
  

If you enjoy this bone broth, shoot me a DM or take a photo + tag me on IG + let me know!