(Apologies of the terrible photo, this is my bone broth on the go!)
Were all-aware that what we put in our mouths affects our health, vitality, moods, and our life span.
Hopefully your diet is based on a whole foods diet of fresh produce, and unprocessed foods.
If this is the case, give yourself a huge pat on the back. If not, that’s fine too, but we need to get back to basics first, so please read the blog put bookmark it for future reference.
What I'm going to share in the post, is some top foods, and fermentation items you can add into your diet to supercharge it. They will also help you feel great and provide your body with great sources of vitamins and minerals.
Bone broth is a great addition to anyone’s diet to help replenish lost vitamins, minerals. Bone broth is full of vitamins, mineral acids and minerals. In particular proteins (bones are made up of around 50% protein!), collagen and Glycine.
Bone broth can assist you in recovering from injuries. Thanks to the high levels of collagen; some people also report plumper skin, and healthier skin and nails.
It’s often used as a tool to help people heal their guts (My number 1 reason for drinking it). A quick side post the gut is full of good bacteria, which is affected through sickness, dietary choices and more. Look out for a gut post coming soon!
Bone broth can be bought, but is super easy to make, and often a lot cheaper then purchasing it. You can use any type of animal bones. My recipe is for chicken, as that’s my favorite, but feel free to mix it up – I would recommend using all organic produce if possible.
1 Whole organic Chicken
1 Chopped onion
2 Chopped Celery Stalk
2 Garlic cloves chopped
Bunch of parsley (Can leave the stalks on)
Any Veggie scraps you may have
3.5 Litres of filtered water
½ teaspoon of Himalayan rock salt
Big dash of apple cider vinegar (Important as this helps to draw the goodness out of the bones.
Optional - You can add turmeric here too - turmeric is a great anti imflamory, alongside black pepper.
Put all the ingredients in a big stockpot, add the water and pop a lid over the pan. Let it sit for an hour. This allows the apple cider vinegar to draw out the minerals and goodness from the bones.
Put on the stovetop on a medium heat until it starts to boil. Reduce the pan to a simmer and check occasionally for any foam/fat layers that rise to the top. Scoop these off.
Leave to simmer for anywhere from 4 hours – 24 hours. I prefer to leave it on overnight - the longer the better!
Once done, turn down the heat and let it cool. Use tongs to remove the chicken (Its likely to be all broken up) so just pull out as much meat as you can and set to the side.
I use this chicken to add to curries, sandwiches, salads, and its super tender and tasty. Just be sure that you have pulled out all the bones out before using.
Pour the liquid and the leftover veggies through a sieve, capturing the stock as it comes through. I leave to sit on my kitchen bench for a few hours in the cooler weather, but if its warm pop in the fridge to cool.
A fat layer will form over the top of the liquid, once its cooled, remove it and dispose of it.
You can now either refrigerate the liquid, or freeze it. It will be fine in your fridge for up to 5 days.
You can use the stock by itself, or use as a base for soups, curries or wherever stock is called for.
I drink a cup of day and just warm it up on the stove. Delish!
I’ll be straight up here; my husband makes the Kombucha in our house. I have no idea why he enjoys it so much, I can only assume its because he sees it like a science experiment!
Kombucha starts out as a tea. Albeit, a sugary tea. Its then fermented with the help of a scoby (an acronym for Symbiotic Colony Of Bacteria and Yeast. The scoby looks like a pancake. Not a tasty pancake, and is made up of bacteria and yeast. The only way to make a scoby is to brew Kombucha, so to source one; you either need one from someone who already makes Kombucha (I have loads!) or buy one from a reputable seller.
I got my first one from the whole daily.
Ok, I still probably haven’t sold you on it. Kombucha is a great addition to your diet for several reasons – its delicious, and full of probiotics to make our guts happy. The sugar used to make Kombucha, is mostly eaten up by the scoby during the fermentation process. So even if you avoid sugar in your diet the end amount you drink is very minimal.
You just need a large glass jar, something to cover the jar with, tea bags, sugar and your scoby to get started.
There are lots of different methods to making Kombucha; I believe Pete Evans has a recipe for using coconut sugar, which I’m yet to try. This is the one we use in our household, but feel free to branch out!
2 litres of filtered water
½ cup of Kombucha to use as a starter (If you don’t have access to some I would just buy some from a health food store)
½ cup of sugar
- Add teabags to boiling water and soak for 15 minutes.
- Remove teabags
- Add sugar to warm mixture and stir till dissolved.
- Leave mixture to cool.
- Once the mixture has cooled, pour into your glass jar, and add the Kombucha starter.
- Add the scoby, and cover with a cloth. Use an elastic band to make sure that the liquid is completely covered and protected from dust etc.
The fermentation process will take from 8 – 12 days. This is dependent on the room temperature. The higher the temperature the faster it will ferment.
I recommend that you taste the Kombucha from day 8.
When the Kombucha is too your taste, bottle the liquid in air tight containers and store for up to 5 days to allow it to mature. You can drink it before then though, if you haven’t got any already matured. Clean the scoby in fresh water and store with about a tenth of your starter liquid, ready for the next batch!
You can flavor your Kombucha too – add flavoring in at the bottling stage. One of my favorites is turmeric and ginger – delish!
Kefir is a fermented drink made with kefir grains. They are not actually grains; they are made up off a delicate balance of yeast and bacteria).
It is traditionally a milk drink, but water kefir is also a possibility.
Kefir is a cultured, enzyme, rich probiotic drink and is also made from a scoby. Kefir grains look more like cauliflower as opposed to a pancake used to make Kombucha.
Its super simple to make, so if you’re not ready to make Kombucha, this is a great alternative!
All you need to get started is kefir grains and milk. Add a teaspoon of kefir grains to milk and sit in room temperature for 24 hours. Once complete the kefir will have thickened to a smoothie like consistency.
Strain out the grains, and then drink the kefir, or use in place of yogurt.
You can get kefir grains from health food stores, or online.
There are so many more resources to learn more, and if you are interested, I recommend that you check out a book called Nourishing traditions by Sally Fallon.
Let me know if you try any of the recipes, I would love to know how you go!