Nutritious Bone Broth

Dr. Lisa Polinsky, ND 

I remember my grandmother making bone broth and putting all the vegetable discards in the pot on the stove – things like the carrot ends and onion skins.  I didn’t understand as a child the importance of these items nutritionally until I went to naturopathic medical school.  Onion skins contain a nutrient Quercitin which is a water-soluble plant pigment of the flavonoid category.  Flavonoids are known to strengthen capillaries and connective tissue and can function as anti-inflammatory, antihistamine and antiviral agents. Who knew onion skins were so potent!  Bone broth itself is also high in natural collagen and ideal for healthy hair, skin, nails and digestion.

 ** please see the vegan Bieler’s Broth version below **

Instapot Version:

Having received a Instapot for Christmas this bone broth recipe is now super easy!!

 

Bones from a whole cooked chicken (meat removed, 3.5-4 lbs)

2 celery stalks, rinsed and chopped in large sections

2 carrots rinsed and chopped (keep peel and ends on)

1-2 onions chopped coarsely with skins retained

1-2 garlic cloves chopped with skins retained

other veggie ends – (celery leaves, cauliflower centre stalk)

1 tbsp apple cider vinegar

fill water to 1 inch below the fill line

set to cook on high pressure for 2 hours, once done press cancel and let the pressure release slowly

 

Conventional Stovetop Version:

Bones from a whole cooked chicken (meat removed, 3.5-4 lbs)

2 celery stalks, rinsed and coarsely chopped

2 carrots rinsed and coarsely chopped (keep peel and ends on)

1-2 onions chopped coarsely with skins retained

1-2 garlic cloves chopped with skins retained

other veggie ends – (celery leaves, cauliflower centre stalk)

1 tbsp apple cider vinegar

Put bones in a large stock pot and fill with cold water  till 2 inches above the bones.  Put on high heat till it comes to a boil and foam rises to the top.  Continue boiling for 15 minutes and then turn down heat to remove the foam (this is from the bones).  Skim the top to remove the foam with a mesh sieve.  Once foam is removed add vegetables and vinegar.  Turn down heat to a very gentle simmer with the lid on and continue cooking for 6-8 hours.  (Note: You can use other bones and if using larger ones like lamb, beef or pork you will need to cook longer.  Simmer up to 24 hours or until bones ‘give’ when you squeeze them.) Once cooking is complete strain the broth and enjoy or refrigerate for up to 5 days.

 

Bieler’s Vegan Broth

This very nutritious broth is helpful during acute illness and as part of a detoxification/cleansing program. Sip hot through the day.

Vegetables Needed:

2 medium zucchini

1 cup green beans

2 stalks celery

chopped parsley

clove of garlic

Chop 2 medium zucchini, 1 cup of green beans, 2 stalks of celery into a steamer and steam until very soft (about 15 minutes). Place veggies, steaming water, and a handful of chopped parsley in a blender and blend until smooth (about 1-2 minutes). If you like garlic, a clove may be added as you blend for additional flavor.

Makes 2-3 bowls.

 

 

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