Autoimmune conditions are on the rise and many people are wondering how they can tailor their nutrition to support and protect themselves. Bone broths are a cheap and easy way to give your body many of the important nutrients that it needs to keep your immune system functioning properly.
There are many delicious and exotic bone broth recipes available but here is a simple one to start with. If you would like to read more about the benefits of bone broths and how they can help your autoimmune health, this article will give you all the information you need.
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Chicken/Beef Broth
Makes 3-4 litres
Ingredients
2 kg of chicken or beef soup bones (ask your local butcher for leftover bones. They should be very cheap, or even free).
Water (enough to cover the bones)
2 garlic cloves
2 tablespoons raw apple cider vinegar
1 teaspoon sea salt
Method
In a stock pot or large saucepan, add the soup bones and enough water to cover. Add the apple cider vinegar and bring to the boil, then reduce heat and simmer for at least a day to let the nutrients escape into the liquid.
Strain the stock into mason jars, removing all the solids. Put jars in the fridge to cool and skim off any fat that rises to the top, then seal the jars. Another option is to use ice cube trays and freeze for individual servings. Alternatively, you could freeze in ice cube trays for quick use. The broth keeps fresh in the refrigerator for a few days or in the freezer for four to six months.
To make a delicious soup, add a litre of your stock to a pot with your favourite soup vegetables. I often use celery, carrots, leeks, sweet potatoes and turnips. Bring to the boil and simmer until the vegetables are soft. Once the harder vegetables are soft, you can add chopped leafy greens like spinach, Swiss chard, or kale, if desired. Add sea salt to taste. Top with fresh herbs like parsley, basil, dill, oregano, rosemary, etc.
Garlic Broth
Garlic has many health benefits, including in the management of inflammation and enhancement of the functioning of the immune system. The high levels of sulfur compounds help regulate the inflammatory response in cells. In addition, it has potent antimicrobial, antifungal and antibacterial properties. This recipe makes 2 cups.
Ingredients
8 cups of water
2 heads garlic
Sea salt, to taste
Method
Add water to a large soup or stock pot. Peel each clove and lightly crush with a spoon or rolling pin.
Add the garlic cloves to the water and lightly season with sea salt.
Cover and simmer for 30 minutes.
Strain the broth into a mason jar and store in the fridge for up to a week, or freeze for up to six months.