I used to be a runner - if I didn't get to run after work, I was not a happy girl. Well, my knees and feet took a beating and I had to have foot surgery five-and-a-half years ago. Ever since my foot surgery, I have had knee pain. I stopped running completely three years ago when I was pregnant, working full-time and going to business school at night. I just didn't have the time or energy. Now, I am happy to push a stroller around my hilly neighborhood. Since changing my diet a few months ago to cooking and eating whole, clean foods I have noticed an improvement in my knees - they no longer ache. I can't say for sure it's because of my diet, but I haven't made any other changes in my lifestyle.
In doing research for my diet and blog, I have read a lot about the benefits of drinking homemade stock (bone broth). I made a whole, pastured chicken yesterday so I thought I would use the bones to create my own broth. Why not? The broth you can buy at the grocery store is typically loaded with hidden MSG, chemicals and lacks the health boosting properties of homemade bone broth. Even the organic supposedly "healthy" boxed broths contain hidden MSG.
Some of the benefits of bone broth include: joint protection from the glucosamine chondroitin in the bones that leaches into the broth; high mineral content especially calcium, phosphorus and magnesium; it is soothing to drink when suffering from a cold or flu; and many claim the gelatin in the bones helps to protect the gut and ward-off food sensitivities. Not to mention it is more economical than buying pre-made broth and it just takes minutes to make. You just have to plan ahead because it has to cook for 24 hours before you can use it.
I purchased a 3.6 pound whole, pastured chicken at Whole Foods for $17.50 ($4.86/ pound). The meat was enough for one dinner and two lunches for two people, so six servings ($2.90/serving). Plus, I am using the bones to make broth for the entire week. I will be drinking the broth with meals and using it in my homemade soups and any recipe that calls for chicken stock. I do not purchase organic chicken because that means it has been fed organic feed. I prefer to go with pastured, local chickens that were allowed to graze outside on grass, bugs, worms, etc. If you live in the Nashville area, you might want to check out Peaceful Pastures. You can purchase a whole, pastured chicken for ~$4.40 per pound. I will be purchasing meat and poultry from them on a monthly basis starting in February.
Bone Broth - Poultry
- Bones from 1-2 whole, pastured chicken(s)
- 1 white onion, coarsely chopped
- 2 organic carrots, coarsely chopped
- 2 organic celery stalks, coarsely chopped
- 2 T organic apple cider vinegar
- 1-2 T whole black peppercorns
- 2 bay leaves
- Natural sea salt to taste
- Throw everything into a crock-pot.
- Cover with filtered water (add enough to cover all of the bones).
- Turn crock-pot on low.
- Strain the stock before using.
You may start using the stock after it cooks in the crock-pot for 24 hours. When you us the stock, make sure to add more filtered water to cover the bones. You may adjust the recipe to your liking by adding any vegetable scrapes, herbs such as parsley, etc.
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