Chicken Bone Broth | 4 PHASE PROTOCOL COMPLIANT


INGREDIENTS

2kg chicken bones 

(neck, feet, frames or leftover bones from cooking)

3-4 cloves of garlic

Herbs of choice (thyme, oregano, marjoram, sage, parsley, bay etc)

A good splash or two of apple cider vinegar

Filtered water

1 Tbsp peppercorns

1-2 drops clove oil  (or 3-4 whole cloves)

5-6 drops lemon oil (lemon rind)

METHOD

1.  Add the bones, salt, peppercorns, apple cider vinegar and essential oils to slow cooker bowl, (if you are cooking on the stove add all to a large saucepan).  

2.  Cover with filtered water, they should be submerged, try to fill the with as much water as you can.

3.  Add fresh herbs and vegetables.

4.  In a slow cooker - Cook on low 12- 24 hours.  Stove top - bring broth to the boil then reduce heat to a slow simmer 12-24 hours.

5.  Remove any scum that rises to top of broth. Note: During cooking time check water level and top up with filtered water if necessary.

7.  Remove from heat strain solids through a colander and allow liquid to cool( break it down into litre containers to cool faster). 

8. Refrigerate overnight and the fat will form on top.

9.  Skim all of the fat off the surface, (when not on protocol you can use this fat for cooking with).

10. Refrigerate or freeze,(when freezing use freezer safe glass jars remembering to leave space at the top as it will expand as it freezes). 

Use within 1 week once refrigerated.


I use essential oils a lot in my cooking and absolutely love them & the depth of flavour they add to dishes. Using whole fresh food is best where possible, if you don’t have an abundance of fresh herbs essential oils are a great back up. 

Note: If using essential oils make sure they are pure therapeutic grade.

Enjoy this broth as a delicious nourishing drink and add to soups, stews and stir fries.

You can change the types of bones types of animals to make good broth. Bone broth contains important nutrients and minerals. It is a beneficial dietary addition for many people.

The addition of apple cider vinegar helps release nutrients from the marrow within the bones, as well as break down other tissues into the water. Using good quality organic bones results in a more flavourful, nutritious broth.

Adding bone broth regularly in your diet, may be beneficial to your joints and digestive system, among other things.

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This recipe is Phase 2 compliant, if you are doing the 4 Phase Fat Elimination Protocol.  When not on the protocol the only changes I make is adding carrots and I use the fat that I skim off the top to cook with.

It’s important that you use quality bones when making the broth to get the benefits.  Get to know your local butcher or source quality meats and produce from your local Farmers Market.  This way you can meet and talk to the farmers producing our food and know that you are buying foods that don’t contain hormones, sprays and chemicals that can seriously effect your health.

NOTE: The most important thing that makes this broth Phase 2 compliant is removing all of the fat before using.

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Jo O'Reilly