Stay healthy and warm during the “cold” season with this common yet ancient recipe.
Chicken soup is probably the most commonly made type of bone broth and is known for its curative properties. If you have ever been stuck in bed, miserable with a cold or the flu, you know the comfort and power of the golden broth. While it’s a folk remedy for the ages, researchers are beginning to discover just why and how chicken soup heals.
Chicken soup’s curative properties have been documented for several centuries. In the 10th century, the Persian physician Avicenna referenced the healing powers of chicken soup. Again, in the 12th century Egyptian Jewish physician Maimonides recommended chicken soup to aid in the recovery from respiratory illnesses drawing his sources from classical Greek text.
Chicken soup has with stood the test of time, medicinal changes and even the introduction of big pharmaceuticals as a healing food across the globe.
In different countries the generational influences and traditions leave their mark on the recipes.
North Americans serve the soup with vegetables and soft noodles (not the best option). The French serve it flavored with garlic (powerful antioxidant) and fresh herbs. Germans enjoy chicken soup served with dumplings or spätzle. Chinese chicken-based soups are often served with ginger (a key ingredient aiding digestion and can help with nausea), scallions and anise.
Recently, chicken soup’s long term success in improving symptoms of respiratory illness has been studied in scientific circles. Researchers at the University of Nebraska Medical Center have studied chicken soup’s ability to reduce the symptoms of the common cold and other respiratory tract infections. Their research indicates that homemade, old-fashioned chicken soup, due to its highly anti-inflammatory properties has a powerful impact in managing the symptoms of upper respiratory tract infections like colds. Unsurprisingly, the study’s results show that commercially produced chicken soups, like those found in a can, varied wildly in their effects, and did not offer the same results.
It is full of easy-to-assimilate minerals, amino acids and beneficial ingredients like glucosamine chondroitin. Its gelatin helps to heal the gut, which is why it plays such an integral role in the GAPS diet, healing leaky gut, and IBS. All this on top of providing powerful nutrients particularly effective in combating colds and flus.
- The gelatin found in bone broth is a hydrophilic colloid that attracts and holds liquids, including digestive juices, thereby supporting proper digestion
- Bone broth reduces joint pain and inflammation courtesy of chondroitin sulfates, glucosamine, and other compounds extracted from the boiled down cartilage
- Amino acids such as glycine, proline, and arginine in bone broth all have anti-inflammatory effects
- Bone broth contains high amounts of calcium, magnesium, and other nutrients that play an important role in healthy bone formation
- Bone broth can be made from any type of bones you like – chicken, beef, pork, or even fish – but seek bones from organically raised, pastured, or grass-fed animals
The following recipe follows the traditional medicinal preparations discussed in the studies above and hold the most anti-inflammatory and immune building properties.
While the recipe calls for lengthy simmering (about 24-72 hours), the actual preparation time is very short, making this a meal that even those who are time-crunched can prepare. If you’re fighting off a cold or the flu, homemade bone broth is excellent for speeding healing and recuperation from illness. Remember that this is far beyond just broth or “stock”, it is a powerful food that is easily digestible, helps heal the lining of your gut, and contains valuable nutrients that promote healing throughout your body, keeping you both warm and healthy during the “cold” season.
| Prep Time | 20 min |
| Cook Time | 24-48 hrs |
| Passive Time | 24-48 hrs |
| Servings | Servings |
- 1 whole chicken / chicken carcass any type of meat bones/ chicken feet have a lot of collagen
- 1/2 cup apple cider vinegar (Braggs) apple cider vinegar only, it is alkalizing and beneficial to the body
- 2 leaves bay leaves
- 1 tbsp peppercorn can use any pepper just reduce quantity or season to taste
- 8 cups filtered water adjust water amount based on pot size and ingredient amounts
- 1 clove garlic minced
- 2-4 cups vegetables of choice optional, can add more or less
Ingredients
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- Place one whole chicken or the frame of a roasted chicken into your slow cooker (or any meat bones of choice) add in apple cider vinegar and water to help leach out the healing vitamins, minerals, and amino acids. Let sit for 1 hour in fridge.
- Combine minced garlic, bay leaves, black pepper, Pink Himalayan Salt, and any vegetable scraps you have on hand. Cover with filtered water and cook on low for up to one week.
- After twenty-four hours, you may begin using the broth. As you need broth or stock, simply dip a ladle or measuring cup into the slow cooker to remove the amount of stock you need. Pour it through a fine-mesh sieve or a reusable coffee filter which will help to clarify the broth. Replace the broth you remove from the slow cooker with an equivalent amount of filtered water. Feel free to add more garlic and seasoning throughout the week. If you’re using a whole, fresh chicken, you may also remove chicken meat from the slow cooker as desired for thicker soup, add in a main dish or cool and top on salads.
- At the end of the week, strain off any remaining broth and discard or compost the bones. The bones from your chicken should crumble when pressed between your thumb and forefinger. Their softness is an indication that much of the nourishment from the bones – minerals, amino acids – have leached from the bones and into the broth you’ve enjoyed all week long. Simply wash the insert of your slow cooker and start again.
- If you would rather store the broth after it cooks for the 24-48 hours (do not remove from heat until the bones are soft and dissolving when pinched) You can freeze in ice cube trays or freezer bags for up to 30 days, or store in refrigerator and use within 3 days. Thaw in hot water and on low heat, do not microwave.
While the recipe calls for lengthy simmering (about 24-72 hours), the actual preparation time is very short, making this a meal that even those who are time-crunched can prepare.
If you're fighting off a cold or the flu, homemade bone broth is excellent for speeding healing and recuperation from illness.
Remember that this is far beyond just broth or "stock", it is a powerful food that is easily digestible, helps heal the lining of your gut, and contains valuable nutrients that promote healing throughout your body, keeping you both warm and healthy during the "cold" season.