The Grecian Garden

spirit

Nourishing broth--where do you get your minerals?

 

Some cultures have relied on bone broth as a main source of minerals in their diets. There are many other sources of minerals, though:
  •  
       - dark leafy greens (broccoli, kale, spinach, beet greens, turnip greens, collard greens)
  •    - beans (black eyed peas, pinto, navy, black)
  •    - fish (salmon, sardines)
  •    - sesame seeds
  •    - almonds
  •    - oranges
       - sea vegetables

Homemade broth is rich in minerals like calcium, phosphorus, silicon, magnesium, and sulfur. It also contains trace minerals that are easy for the body to absorb. I like to make a pot of broth on Sunday for cooking with the entire week. I freeze any extraUse it to make extra flavorful rice and quinoa, when stir-frying vegetables, and of course, use it to make soup!

Extra Mineral Bone Broth

Ingredients

1 whole pastured chicken (raw)


4 quarts filtered water

juice of one lemon

1 large onion, rough chopped

2 unpeeled carrots, rough chopped

3 celery stalks, rough chopped

2 cloves of garlic peeled, roughly chopped

Directions

1.  Cut chicken into several pieces. Place chicken and all other ingredients into large stockpot. Let stand for 30 minutes (this step ensures minerals will be transferred from the bones to the broth).
2.  Bring to a boil and remove the scum that floats to the top. Reduce heat, cover, and continue simmering for 6-8 hours.
3.  When you are finished cooking the stock remove all the chicken parts and vegetables.  Pick through chicken carcass to remove any meat. Add vegetables to a soup or store in fridge for a side dish. Strain broth into a large bowl and place in refrigerator overnight.

4.  The next day, remove and discard all the fat that has accumulated on the top of the broth.  At this point I either make soup (recipe below) or pour the broth into several jars. I keep some jars in the fridge and put at least one in the freezer for a later use.

Homemade Chicken Soup

Ingredients

4 quarts of chicken broth
2 cups cooked cubed chicken or previously pulled chicken from bones
1 lb carrots peeled and chopped
4 celery stalks chopped
1 large onion chopped
5 black peppercorns
2 cloves of garlic chopped
1 bay leaf
1 tsp salt
1 tsp pepper
1/2 cup chopped fresh parsley
1 lemon for serving

Directions

1. Bring the broth to a boil with peppercorns and bay leaf, then
lower the heat and continue simmering.
2. Add carrots, celery, onion, garlic, salt, and pepper. Simmer until carrots are tender about 20 min.
3.  Add chicken and fresh parsley and heat through.
4.  Taste, adjust seasoning to your taste.  Serve warm with a squeeze of lemon juice.

Melanie's Notes:


- This broth is super nourishing. Please add any other vegetables or herbs to your soup or broth such as parsnips, leeks, peas, green beans, spinach, rosemary, or thyme.

- Feel free to add extra garlic to boost your immune system when fighting a cold or infection.