Before you reach for a can of Campbell’s soup to combat your winter ailments, let’s take a closer look at some of the ingredients and start defining what “soup” should actually look like and why it is beneficial to preventing and healing the flu!
Sorry to dash your fond childhood memories, but a look at these ingredients and you won’t want to put this in your body again! Hydrogenated oils (trans fats), vegetable oils galore (aka inflammation and GMO’s), poor-quality meats, refined grains, modified food starch, MSG, soy isolate, chicken “flavor” and “powder”?… just to name a few
Homemade is going to be the key word here.
Bone-broth is rich in minerals such as calcium, magnesium, phosphorous, sulfur, and various trace minerals, all important to support your bones, immune system and overall health. Stock’s also contain gelatin and glutamine, which supports healing, especially of the digestive tract. Glutamine is an amino acid that the intestinal cells prefer as an energy source; giving them the food they crave leads to healthier cells and improved intestinal function. Homemade bone broth’s are a great source of protein and amino acids, vitamins, and healthy fats to keep you fuller longer!
Making soup from scratch may seem like a daunting process, but it is extremely simple! Most of the time is spent unattended, and it makes a large amount for multiple uses and recipes.
We’ve been conditioned to think that soup comes from a can, when in reality, soup received it’s healing reputation because of these homemade bone broths! I often incorporate bone broth into diets for people who need extra bone-mineral support and/or intestinal healing. Broth’s are the perfect balance of protein and fat and an easy way to load up on vegetables when you make a soup!
Bone broths are made using bones (obviously) of either chicken, beef, lamb, turkey, duck, or fish. You can use a whole chicken or purchase specific “soup bones” from chicken or beef at the farmers market. The long boiling process plus the addition of an acid (cider vinegar) draws the minerals out from the bones and into the broth. Fats and proteins from any meat or skin also contributes to the nutrition profile. These broths are rich. It’s tempting to scrape off the gelatinous layer that forms on top, however, resist temptation! This layer contains collagen, beneficial for intestinal health and joint support.
For how to make quick and easy homemade bone broth, check out this video.
Homemade Chicken Vegetable Bone Broth Soup
Homemade bone broth soup is not only nourishing and healing, but it is rich in flavor and yummy! Full of healthy fats, amino acids, vitamins, and minerals, you can eat this for any meal and feel great about the energy you're receiving!
Ingredients
Broth Ingredients
- 1 whole chicken organic, uncooked OR 2 chicken carcasses (with skin, necks)
- 1 large carrot cut into chunks
- 1 medium onion roughly chopped
- 2 cloves fresh garlic smashed
- 1/4 cup apple cider vinegar
- 1 tablespoon Himalayan or sea salt
- 1 teaspoon pepper cons
- 2 bay leaves
- 12-16 quart stock pot
- filtered water enough to fill the pot
Vegetables for the Soup (use any combination, these are just suggestions)
- 1 pound Brussels sprouts cut in quarters
- 2 large carrots sliced
- 1/2 head cabbage chopped
- 1 head cauliflower or broccoli chopped
- 2 cups butternut squash chunks
- 1 red pepper chopped
- 1 onion sliced
Seasonings (to taste)
- 3 tablespoons oregano or Italian seasoning
- 3 cloves garlic minced
- 1/2 teaspoon paprika or cayenne optional
- 1 teaspoon black pepper
- fresh parsley chopped (optional)
Instructions
- In a large (12-16 quart) stock pot, place all the ingredients for the broth only and cover with filtered, clean water, filling to pot a little over 3/4.
- Heat the pot covered on the stove until the water just begins to boil. Reduce the heat to low and allow water to simmer, but not fully boil.
- A foamy-scum will rise to the top shortly after the stock begins to boil. These are impurities that need to be skimmed off and discarded. Once you have skimmed the surface put the lid on and allow the stock to simmer on low, assuring it maintains a simmer but does not overflow.
If using a whole chicken
- (skip this step if using carcasses) Allow the chicken to boil for about 2 hours until the meat is fully cooked and falling off the bone. At this point, remove the chicken and pick off all the meat, set aside for later use. Put EVERYTHING else back into the broth (bones, cartilage, tendons, skin, neck, giblets)
- Simmer broth for several hours, cracking the lid after the first 2 or after you remove the meat (if using whole chicken). This allows some of the liquid to reduce. Increase heat to maintain simmer once lid is cracked.
- Total boiling time can be anywhere from 4-8+ hours. The longer it goes the richer the broth will become. (taste periodically assess flavor)
- Once bones are finished boiling, strain out all solid contents from the pot and discard. You now have broth that is ready to use.
- Set some aside for recipes, freeze, or transfer back into a pot and add in vegetables. Simmer vegetables until tender. May also add in chicken. Enjoy!
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