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bone brothBone broth is a cheap and effective way to extract collagen and minerals from animal bones. The quality and proportions of those precious elements makes them especially well absorbed and ensures delivery to our own connective tissues and bones. This is the recipe I recommend to anyone with joint or bone problems and to improve skin elasticity and prevent sagging. Bone broth is also a great source of the amino acids glycine, proline and glutamine and is very healing to the gut lining. This is consistent with the ancestral use of “chicken soup” as an immune system booster and (digestive) cure all.

You can make bone broth using whole organic chicken, whole fish or fish bones (including the fish head), pork or beef bones. Each will render a different flavour. I suggest starting with chicken because it has the mildest flavour.

If you are using chicken, simply place the entire raw chicken into a large pot and cover with water. Pour 60ml of apple cider vinegar to help leach the minerals from the bones. Alternatively, you can use a left over carcass from a roasted chicken. Don't be afraid to add chicken feet and the chicken's head, as they're great sources of collagen. Pig's feet are one of the richest in collagen.

Bring it all to a boil. At this stage the liquid is typically skimmed. This is, however, not necessary; the scum that rises to the top of the stock pot although off-putting is a rich source of amino acids. Once it is boiling, turn down the heat and let it simmer for 4 to 24 hours. The longer the better and an electric slow-cooker is an excellent way to safely achieve this. Ideally you want the bones to become soft.

You can also add vegetables of your choice and a small teaspoon of powdered kelp, salt pepper, spices and herbs into the pot.

Once your broth is cooked you can scoop the liquid with a ladle and serve it as it is. However, in order to keep it or freeze it you will have to strain it through a fine mesh colander and separate the liquid. Do this over a large bowl and express all the liquid by compressing the solids through the colander and leaving it to dip for 15 minutes. Once you have collected the consommé you can use it as a stock for cooking soup or consume it as a salty and tasty tea.

Potassium broth

Potassium broth is a vegetarian version of bone broth. It does not contain any of the amino acids but it is a rich source of minerals. Make it by simmering together for 4 to 5 hours vegetables with herbs, garlic and spices of your choice. Salt it with kelp powder, Atlantic or Himalayan salt and strain in the same way as the bone broth. It can be used as a drink or a soup base.

To increase potassium content you can add potato peelings or some of the vegetable mush that comes out of your juicer. 

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