Easy Chicken Bone Broth Recipe

Collagen is the most abundant protein in our body and the primary component of connective tissue in our skin, bones, muscles, cartilage, tendons, blood vessels, and also the gut. Collagen production declines as we age which is the main cause of fine lines and wrinkles that we develop over time and it can also be damaged by smoking and other forms of oxidative stress such as pollution, toxins, bad diet, drinking alcohol, too little sleep, too much stress etc.

The first time I heard about the benefits of bone broth it sounded too good to be true, nutrient dense, healing, reduces inflammation in the respiratory system and improves digestion and not only that it can boost the immune system, detox your cells and heal disorders such as allergies, asthma and arthritis as it contains minerals in forms that your body can easily absorb such as calcium, magnesium, phosphorus, silicon, sulphur among others. 

So where do I start?

Its pretty easy when you know how but I must admit until I bought the slow cooker it was a bit of a task as you need to simmer the bones from 12 – 24 hours to get the full benefits. The simmering causes the bones and ligaments to release healing compounds like collagen, proline, glycine and glutamine that have the power to really transform your overall health. With a slow cooker you can just switch it on low and leave your broth to simmer all night without worrying about leaving the stove on. 

IMG_7519

 

First things first

  • Always choose organic grass-fed meat for the best health benefits. I usually start by cooking a chicken roast on the Sunday and I put the leftover carcass in the slow cooker. I add a tablespoon of apple cider vinegar which helps to extract the vital nutrients from the bones, also I add a little Celtic salt, garlic and fresh herbs, ginger, vegetables such as cabbage, carrots and maybe coriander seeds  or seaweed to really give added flavour and nutritional value. Then just turn on the slow cooker and leave for 24 hours.

 

  • When you have finished simmering this nutrient rich broth, strain it into a saucepan or bowl so you just get a clear liquid and then pour into a suitable jar. When cool put into the fridge.

 

  •  The broth sometimes forms a layer of fat at the top which can be spooned off and used to fry your food and the rest can be re-heated as a soothing and healing drink. I usually have a small cup of bone broth per day to optimise the health potential. However if you don’t like the idea of drinking it but really want to enjoy the benefits you could use the broth to cook rice or pasta and this way you will still be absorbing the goodness but in a different way.  

 

nik-macmillan-umQlbZ4JiDI-unsplash

So why not try this ancient healing broth and see what it can do for you. Regularly drinking bone broth or using it in recipes can really help to promote a healthy gut and reduce inflammation and give enormous overall health benefits. 

fullsizeoutput_3a45

A Hormone Balancing Smoothie

Are you troubled by hormonal problems, perhaps you have an estrogen dominant condition such as fibroids or endometriosis? Hormones control nearly every aspect of how we feel and could be behind a whole range of symptoms such as joint pain, fatigue, headaches, depression, and digestive issues.

My top 5 smoothie ingredients for happy hormones include fibre, healthy fats and lots of antioxidants. 

Avocado – A healthy fat which helps to reduce the absorption of estrogen so if you are estrogen dominant this would be a good option. It’s also rich in Vitamin B6 which supports healthy metabolism and nervous system. Avocado can also lower stress hormones in the body and improve serotonin levels needed for a healthy mood

Broccoli – Contains natural compounds such as glucosinolates and sulforaphane, which helps reduce the risk of estrogen-linked cancers and eliminates excess hormones from the body that can disrupt our cycle. Kale is also great for balancing your adrenal glands, which help regulate the hormones necessary for fertility, mood stability, and energy levels, it is also rich in iron and contains sulfur which detoxes the liver.

Flaxseeds – Rich in antioxidants and compounds called lignans which have been shown to help regulate estrogen levels. Chia, Pumpkin or Hemp seeds would also work well for hormone balance.  Hemp is an excellent source of protein if you are a vegetarian and supplies the body with all 3 omegas.

Blueberries or Kiwi – Too much fruit in your smoothie can cause high sugar spikes which would create an imbalance of blood sugar levels so its best to only add a small addition of fruit to your smoothie, kiwi is abundant with vitamin C and blueberries have high antioxidant activity so either a small handful of blueberries or a kiwi is enough fruit for your smoothie.

Maca –  originally from Peru this superfood enhances energy, vitality and is proven to support hormone balance and improve fertility chances, it also tastes great so is a goodie for your hormone balancing smoothie.

Mix all your chosen ingredients with your favourite plant-based milk, dairy from cows is full of hormone disruptors so avoid cows milk, I love Rude Health almond milk or coconut milk, coconut is rich in amino acids, healthy fats, minerals, and B vitamins which would be beneficial to your hormones and almonds are a source of vitamin E, copper and magnesium which is vital for a healthy endocrine system.

Berry Nice Hormones Smoothie

  • 1 hand full of Blueberries
  • Half Avocado 
  • 1 Tbsp Hemp Seeds
  • 1 Tbsp Pumpkin Seeds
  • 1 Tbsp Maca Powder
  • 4 Broccoli Florets
  • A glass of Coconut Milk

 

fullsizeoutput_b04.jpeg

Then drink at room temperature, Ayurvedic practitioners believe that icy drinks can interfere with your digestive fire and cause dampness in the body so it’s always better for your system to drink your beverage at room temperature to avoid causing strain on your kidneys and liver.