This immune-boosting chicken bone broth is an easy, nourishing recipe to support gut health and hydration.
Bone broth is a simple and effective way to support health, particularly through the colder months or during times of stress, illness or fatigue. Rich in amino acids, minerals and collagen, bone broth supports gut lining integrity (i.e. digestive health), immunity and tissue repair. Warm, mineral-rich broths are also easier to absorb than plain water, making them an excellent form of nourishing hydration.
Use this recipe to make a deeply nourishing chicken soup or bone broth that you can sip on its own or use as a base for soups and stews. I like to keep some in the freezer for all eventualities, from winter sniffles to busy weeks when cooking needs to be simple.
Ingredients:
- Chicken with bones – either 6 chicken drumsticks, or leftover roast chicken bones
- 1 onion, roughly chopped
- 1 clove garlic
- 2 sticks celery, chopped
- 2 carrots, peeled and chopped
- 2 bay leaves
- Pinch of thyme and rosemary
- 10 peppercorns
- 1 tsp sea salt
- 1 tbsp apple cider vinegar (extracts nutrients from bones)
Method:
1. Place all ingredients into a large, heavy-based saucepan, and cover with at least 3 litres of water.
2. Bring to the boil, then reduce heat and simmer, covered, for at least 2 hours (4 hours is even better). Add more water as needed. (Alternately, cook in a slow-cooker on high for 8-12 hours, ensuring the ingredients remain well covered with water).
3. Strain the soup stock and let the liquid cool. Discard the cooked veggies (or use if not too soft).
4. Once cool, pull any meat from the bones and add it back to the broth, along with your choice of veggies and rice or noodles. If you used roast chicken bones, simply add freshly cooked chicken to the broth.
The broth or soup will keep in the fridge for 3-4 days, or can be frozen for later use.
Modifications:
Fodmap-friendly: use spring onions or leeks instead of onion and garlic.
Flavour switch: Swap the herbs for fresh ginger and dried shiitake mushrooms for added warmth and immune support.
How to Use Bone Broth:
- Sip warm between meals for gentle hydration and nourishment
- Use as a base for soups, stews and congee
- Support digestion, immunity and recovery during winter, illness or fatigue
If you’d like personalised guidance on using food therapy, soups and broths to support digestion, immunity or hydration, Chinese medicine can help tailor this to your constitution and stage of life. You’re welcome to book an appointment or learn more about support for digestive health in clinic.
