nourish
All About Bone Broth by Chloe Wasserstrom
Homemade Chicken Bone Broth 1 whole chicken 2 cups water 1 onion, cut into 4-6 pieces 2 stalks of celery 4 carrots, cut in thirds 2 bay leaves 2-4 garlic cloves 1 Tbsp apple cider vinegar (to help pull calcium from the bones) 2 Tbsp olive oil Salt, pepper and turmeric to taste
A
t first glance, a cup of broth may seem bland and uninspiring. But, what if I told you this broth is a nutrient-dense elixir called bone broth made from water and any animal, or plant, protein of your choice? Think chicken, beef, fish, including scales and tails, and other proteins. Every sip is savored with magnesium, calcium, potassium, electrolytes, gut healing properties and, for the main attraction, collagen — the ideal ingredients to support your active snow season lifestyle. Not so bland anymore. Local health coach and wellness consultant Laura Nowicki believes everyone can reap the benefits of broth’s natural healing properties. Particularly here in the Valley, maintaining adequate collagen intake is essential to our bodies, she emphasizes. The sun depletes our bodies’ natural collagen production, which we often can see as “aging” on the outside. However, this prominent protein “is more than just skin deep,” the wellness consultant adds. 30% of the protein in our body is collagen, and there are 28 known types of collagens, Nowicki says.
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“It is not only in the hair, skin and nails; it makes up our connective tissue, like our ligaments and joints,” Nowicki explains. “Collagen makes up our blood vessels and our central nervous system, our brain and spinal cord. Other vital organs are encased in tissues made up of collagen. Your bones have more collagen than calcium.” Bone broth allows us to nourish our muscles from the inside out. Up to 10% of muscle is made of collagen, “so drinking bone broth and providing that supplemental collagen helps with muscle development and recovery,” Nowicki adds. She clarifies that there is not an optimal amount of bone broth to consume but rather to prioritize the quality of the product. She believes homemade is the optimal choice. Nowicki shares a pro tip: the best test to a bountiful batch is if the elixir gels after refrigeration. If it does gel, that is a sign you cooked the protein long enough to derive gelatin, a specific collagen protein, from the bones. Once your broth is made, there are unlimited ways to pair and partake in your comforting medicine. Nowicki notes she often uses her broth instead of water to
1.
Place chicken in a stock pot, breast side down.
2.
Fill the bottom of the pot with at least 2 cups of water.
3.
Add chopped onion, celery and carrots, bay leaves, garlic cloves, apple cider vinegar, salt, pepper and turmeric, and drizzle with olive oil.
4.
Place pot in the oven and cook at 350 degrees Fahrenheit for two hours.
5.
Remove the chicken from the stock, and separate the meat from the bones.
6.
Put the skin and bones back in the pot, and save the meat to eat on its own.
7.
Add 2 cups of water to the pot, and return it to the oven, cooking an additional two hours or more. The longer it cooks, the more nutritious.
cook rice, quinoa and risotto. You could also add your broth, or a store-bought powdered version, to smoothies or baked goods for added protein. However, Nowicki’s go to is to make chicken soup. After getting her degree in nutrition, she says she has been preparing homemade chicken broths for her family to combat cold and flu season. Bring Nowicki’s homemade chicken bone broth recipe into your culinary repertoire and fuel your body all season long. +
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