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Bone Broth

If you have been advised to eat Bone Broth, you may wonder why it is important. You may also like to know that making your own Bone Broth is easy and far more cost effective than buying it pre-made. Follow the steps below to begin making your own nutritious stock-pot of Bone-Broth.



After Oven-Cooking your Chicken or Turkey


  • Step 1: Strip the meat from the carcass - use this for making your main meal (s)

  • Step 2: Separate the bones, skin and cartilage into a big stock-pot and cover it completely with water.

  • Step 3: Quarter one or two onions and add this to the stock-pot.

  • Step 4: Peel and add a large bulb of garlic to the stock-pot.

  • Step 5: Boil the stock-pot for 20-30 minutes, ensuring it remains covered with plenty of water.

  • Step 6: Turn the hob down and allow the stock to simmer for a further 30 minutes.

  • Step 7: Leave the stock in the pot on the hob and repeat steps 5-6 each day. You can add other seasonings if you like - additional onion or garlic, herbs, a glass of left over wine etc. This will keep your stock lively and enrich the flavours you bring into your cooking.

The flavour and nutritional density of your Bone-Broth will increase with each boiling. Use it often and add it to soups, stews, gravies and sauces - making sure you use it daily in your cooking.


To ensure nutritional quality, make your broth with the best quality ingredients you can. Think organic, free-range (and if using beef bones - grass-fed).



Bone-Broth Benefits


Let's look at some of its benefits. These can be considered in both Western Nutritional terms, and also in Traditional Chinese Medicine terms as it will address Kidney deficiencies (see 'Symptoms of Kidney Deficiencies') such as those listed below.


Bone-Broths are individually made and therefore their nutritional content may vary, but the most important constituents found within it include:


  • Glycine: An Amino Acid which acts as a neurotransmitter. It also is needed to make the critical antioxidant Glutathione. It is a building block of Collagen and supports blood sugar metabolism (which has been found to improve liver fat content and insulin levels). It reduces oxidative stress and may support deeper restorative sleep

  • Protein: Supports the building of body tissues, including bone, cartilage and muscle

  • Collagen: Helps the body heal wounds, improves skin elasticity, builds health hair, nails and teeth and reduces wrinkles and reduces appearance of stretch marks

  • Micronutrients: containing many varied micronutrients, such as calcium, magnesium, phosphorous, selenium, manganese, zinc, iron, vitamin A and K2


In terms of human evolution, it is clear to see how bone-broth has been a staple part of our carnivorous/omnivorous diet. It's assimilation and ease of digestion is well known and it is a staple 'restorative' food which is indicated in times of great stress or to assist biological healing processes - such as after long-term illness or even for post-operative recovery.


Some Key Symptoms of Kidney Deficiencies


If you have been diagnosed with any form of Kidney Deficiency by your Chinese Medicine Practitioner or Acupuncturist, you may recognise some, or all, of the symptoms below:

  • Weak or deformed Bones

  • Bad Back

  • Weak or Painful Knees

  • White or greying hair - particularly if it is prematurely aging

  • Early morning Diahorrea

  • Weak or deformed nails and/or teeth

  • Tinnitus

  • Impaired Hearing

  • Infertility Issues

  • Dry Skin

  • Hot Flushes at Night or in the Afternoon

  • Night Thirst


Making Bone-Broth a part of your weekly diet is a sure way to boost your nutritionally-dense food regime and will undoubtably improve your long-term health outcomes - Keeping you looking and feeling fitter for longer!



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