Have you take in the past electrolyte energy drink to fuel your workout or your energy?

More Americans are turning to bone or potassium broth. It’s a broth made by simmering animal bones or vegetables for several hours or all day, infusing the broth with nutrients and connective tissue.

The benefits

• For hydration and electrolytes. Broth contains naturally produced electrolytes extracted from bones and veggies. If you have hypertension, go easy on the salt shaker.
• For a nutrients boost. Concentrated broths cooked 24 hours with vinegar provides calcium, magnesium and other trace mineral which can help bone strength, nerve balance, muscle contraction and relaxation and low blood sugar feelings.
• For joints support. Well made bone or vegetable broth is full of collagen, gelatin, and amino acid for connective tissue that might rebuild joints and beautify the skin.
• For gut healing. This benefit is the most important protocol for easily digestion solution.
• For balancing sweet cravings.

Chicken Bone Broth

• 1 whole Grass fed Organic Chicken, cut in quarters or the bones of your roasted chicken or turkey
• 4 quarts Cold water
• 3 Tbsp Apple Cider Vinegar
• 1 piece Kombu sea vegetable, about 3 inches
• 1 large Onion, chopped
• 2 Carrots, chopped
• 3 stalks Celery, chopped
• 4 Bay leaf
• 6 Black peppercorns

Optional Herbs

• 2 Allspices 
• 5 shitake mushrooms
• 1 large piece of ginger

Place the chicken in a large crock pot with water. Bring it to a boil and then simmer for 2 hours until the meat is tender and will easily fall off the bones;

(You can use a large stock pot too, but you need to bring the water to a boil and then leave it on simmer.)

Take the meat off the bones.  Refrigerate the meat.

Put the bones back into the pot with the broth and add the apple cider vinegar, the Kombu, vegetables, and herbs (reserve the parsley for later).  

Bring the pot to a boil and reduce the heat to very low.  Cover and simmer for 12-24 hours or more, until the marrow is out of the bones.  The longer you cook the broth, the more nutrient rich it will be.

Strain the broth, removing bones and vegetable matter.

Cool completely and place in the refrigerator.  The fat will come to the top and you can remove it with a spoon.

Vegetable Broth

You can also prepare delicious potassium broth from organic vegetables like celery, green been, kale, carrots tops, onion, garlic, potatoes, parsley, thyme, rosemary, mushrooms, seaweed …

Recipes 

In a large pot (2.5 gallon), chop into 2 “cubes or pieces

• 3 lbs. yams or winter squash, skins on
• 2 lbs. onions with skins
• 1 claw of fresh garlic
• 1 lbs. green beans
• 1lbs. green cabbage, broccoli or cauliflower
• 1 lbs kale, chard or collard greens
• 1 lbs shitake mushrooms with stems
• 1 bunch parsley, cilantro or oregano
• ½ cup seaweed (kombu, sea palm…)
• ½ cup flaxseeds, optional ( add last 30 minutes)

Cover with water. Gently boil for 4-5 hours. Strain and serve. Refrigerate or freeze and reheat.

My favorite way to drink broth before dinner is to prepare my homemade potassium broth and add 1-2 tbsp of bone broth liquid or dry to it. The broth heals my gut and helps me to have fewer cravings for sweets.

Tired, bloated or constipated? Call us at 707-545-2423 or visit www.adventureinwellbeing.com to schedule a free consultation!