Winter Recovery - bone broth soup

For many of us, the winter is hitting hard this year. Everyone we know is either coming down with a bug or is already down with one. The change of season is in full force, and we're feeling it. 

This month we're sharing one of our favourite recovery remedies. It's tasty, warming, and full of yummy goodness. Bone broth soup is full of nutrients and health benefits, why is it so special? The answer is collagen. 

Skin, hair, and nails

Most of us know of collagen due to our skincare routines with many anti-aging skincare lines adding it into their products. As a beauty professional, I'm no stranger to the best beauty buy. I believe that skin preparation before makeup is more important than the makeup itself. So you can imagine how excited I was to find that we can feed our skin with it from the inside too. 

Geeky collagen fact: Due to its molecular structure, the amount we absorb through our skin is limited. Hence our need to feed it from the inside. 

Gut health

As well as being rich in flavour, bone broth is rich in its history. Traditional cultures have used it to promote gut health, going back to 2500 years. Collagen, which forms gelatin when cooked, contain amino acids such as glutamine and glycine. Amino acids help promote gut health, aid digestion, and help keep our immune system in check. 

Bones and joints

Collagen is the glue that holds our body together - it keeps our skin smooth and youthful, and our bones subtle and strong. Collagen is naturally produced in abundance when we are young. This process begins to slow once we become 25. So those of us above could use a little help.  Amino acids found in bone broth support subtle joints and ward off inflammation. Nutrients such as hyaluronic acid, calcium, and magnesium, all contained in bone broth help to nourish our bones.  Collagen is a protein found in bones and the connecting tissue. By simmering bones for between 10-20 hours we can release some powerful nutrients, and experience whole new levels of health benefits. Plus you have the added benefit of being sustainable, using the bones we often disregard.

How to make bone broth

To feel the benefit of deliciously nourishing bone broth soup, use your Sunday leftover chicken, beef, or lamb roast, or ask your local butcher if they have any spare. For those who are not up for drinking it, you can still feel the benefits by blending bone broth into your soups, curries, stews, and anything else you wish to add it too.

The simple bone broth base

  • Bones of choice - Chicken, lamb or beef.
  • 1 litre filtered water
  • 4 stick of celery
  • 2 large carrots
  • 1 large onion
  • 5 cloves of garlic
  • 1/4 cup extra virgin olive oil
  • 1 teaspoon coarse salt
  • 1 teaspoon ground black pepper

 Hearty soothing broth - you can also add:

  • 2 sprigs of rosemary
  • 1 large sprig of thyme
  • 1 sprig (5-6 leaves) sage
  • 1 full sprig oregano

To add a little extra warmth over the winter months, you could also spice things up by adding the below to the simple bone broth base. They can also be used as a base if you’re not up for drinking for other culinary dishes.   

Spicy chicken broth

  • Chicken bones
  • 2 tablespoons red wine vinegar
  • 1 teaspoon ginger paste
  • 1 teaspoon cayenne pepper
  • 1 tablespoon chili powder
  • 1 tablespoon paprika
  • 1 full sprig oregano
  • 1 tablespoon lemon juice
  • 2 teaspoons chilli flakes

Spicy Lamb broth

  • Lamb's bones
  • 1 teaspoon ginger paste
  • 1 teaspoon cumin
  • 1 teaspoon turmeric
  • 1 teaspoon chili powder
  • 1 tablespoon paprika
  • small bunch of parsley
  • small bunch of coriander
  • 1 preserved lemon

 Spicy beef broth

  • 1 teaspoon ginger paste
  • 1 tablespoon tomato puree
  • 1/4 cup Shaoxing wine or rice wine
  • 1/2 cup soy sauce
  • 1-2 tablespoons of Sichuan peppercorns
  • 5 star anise
  • 4 bay leaves
  • 1 teaspoon honey

Method

A note before I begin - If you are using uncooked bones from your butcher, please bake the bones, along with vegetables, garlic, a pinch of salt and pepper, and a splash of olive oil for about 25 minutes. 

When using cooked leftover bones, bake the vegetables, garlic, a pinch of salt and pepper, and a splash of olive oil for about 25 minutes. 

Add the baked mixture to a slow cooker, along with the remaining ingredients of your choice. Simmer this on a low heat for up to 20 hours. Any longer and the flavor can spoil and become bitter. Stir and add extra water only when you need to. 

Once done, strain the liquid broth to remove any bones and vegetables, etc. And that's it your bone broth is ready to be enjoyed. 

We hope you feel the benefits soon x