How to Make the Most Amazing Healing Chicken Bone Broth
Did you recently see chicken bone broth priced at $10 at your local health store and wonder if you could make it yourself?
You may have also heard social media and bloggers talk about all the benefits that chicken bone broth has.
Here is the question.
Is it actually backed by science? Does it actually boost the immune system and promote gut healing?
In this blog post, we will find out if what people are talking about is the truth or not, and learn the most amazing healing chicken broth recipe that you can drink, use in soup, and even serve as dinner!
Ready to dive in?
Alright, let’s do this!
Does bone broth help with healing?
Are you interested in making healing chicken bone broth because you’ve heard it can:
- Improve your skin
- Heal leaky gut
- Boost immune system
- Support joint health
One thing that really confused me is a lot of articles explain that bone broth can improve the conditions I mentioned above, but when I did in-depth research, I found out there was very little evidence for that.
It is believed that the collagen that is contained in bone broth is good for skin health and join health. However, a researcher from University of South Dakota says it may not be true.
When you drink bone broth soup, collagen is absorbed by your digestive system, which will process it into amino acids. Then your body will send the nutrition wherever it’s needed.
Another expert thinks if you want to benefit from bone broth for your skin and bones, you may be better off eating a lot of leafy greens instead.
Does bone broth provide any benefits, gut healing or otherwise?
The answer is, YES!
According to this research published in 2000 on Chest journal, chicken soup may work as an anti-inflammatory substance, which means you can benefit from drinking it when you catch a cold.
How about leaky-gut?
So, what is leaky gut/increased intestinal permeability?
Your gut (gastrointestinal tract) has a tight barrier that decides what to pass on to the bloodstream.
However, when your gut experiences inflammation, it gets cracks and holes which allow partially digested food, toxins, and bacteria to go outside of your gut.
It is said that collagen and all the nutrients contained in bone broth may promote gut healing, but the fact is there is no solid scientific research to support that.
So, here’s the thing.
Although chicken bone broth has some amazing benefits, it is still important to eat a nutritious whole-foods based diet on a daily basis.
What I mean is, you can’t eat whatever you want and hope that this healing chicken bone broth soup will solve everything.
Want to learn what it takes to eat healthy? Download my minimum healthy pantry guide and get your pantry and fridge organized!
Also check out my article about whole foods vs processed foods where I explain what real whole food is!
What happens if you drink bone broth everyday?
Since I explained about the benefits of healing chicken bone broth above, you may be wondering if you can drink bone broth everyday.
The fact is, there is no scientific proof if you can drink it everyday or how much you can drink daily.
However, there is something I can share with you. It’s best to avoid eating the same food, even if it’s the healthiest thing to eat. But, why is that?
Well, it’s because the microbiomes in your gut prefer to receive different kinds of food. When you have a more diverse gut microbiome, you are likely to be more immune and avoid the need for gut healing.
What’s a micobiome? – It’s the system of all the microorganisms that live inside your body from the time you’re born. The variety and amount of microbes vary from person to person based on your environment and diet.
So, if you’d like to incorporate chicken broth into your daily diet, consider having it a couple of times a week!
How do you make healing bone broth soup in an instant pot?
Healing chicken bone broth
- 2 organic chicken legs
- 1/2 organic lemon
- 1 medium organic onion
- fresh organic oregano
- fresh organic rosemary
- 1/2 tbsp sea salt or rock salt
- black pepper
- Slice onions and add it to the instant pot
- Place two organic chicken legs in the instant pot
- Add lemon peel to the instant pot
- Squeeze half of a lemon
- Add fresh oregano and rosemary
- Add 1/2 tbsp of salt and black pepper
- Pour water into the instant pot until the chicken is covered
- Set instant pot for 1 hour and 10 minutes
- Wait 10 minutes after the instant pot beeped
- If you don’t have lemon at home, you can substitute it with 2 tbsp of apple cider vinegar.
- If you only have a slow cooker at home, you can cook with low-mode for 8-10 hours.
- If you wish to use chicken carcasses from roasted chicken, add the chicken bones and everything else I listed in the recipe for the same amount of time
- You can store the broth in glass jars or put it in a ziplock bag in the freezer
What is the difference between chicken stock and chicken bone broth?
You may have wondered, “Are chicken bone broth and stock the same?”
The fact is, there are huge differences in their flavor and nutritional benefits.
Let’s check it out!
The most important difference to know when dealing with stock and bone broth is that stock is typically simmered for around 2 hours, whereas bone broth can simmer for up to 48 hours!
Chicken stock is more commonly used in everyday traditional recipes.
It is often made with pre-made chicken bouillon and other additives that give it the typical chicken noodle soup kind of flavor that most people are familiar with.
This type of stock uses vegetables and chicken bones to impart flavor and nutrients to the stock. Due to its relatively short simmering time, it is usually thinner and has less depth of flavor than a bone broth.
Bone broth’s differences give it a whole host of benefits that stock just can’t provide. What are they?
Well, the ingredients are simpler in bone broth and it doesn’t rely on flavorings or additives. The “backbone” of the bone broth recipe lies in the types of bones you use to make a bone broth.
The most important thing for a bone broth is using partially meaty bones that have a lot of connective tissue and collagen that will be broken down during the cooking process.
Why is it important to have gelatin in my broth?
Crucially, the gelatin, protein, and amino acids that infuse into a bone broth are what makes the biggest difference in flavor and nutrition.
This process gives bone broth a whopping 7 grams of protein per cup compared to only 1 gram per cup in typical stock!
As a result, bone broth’s cooking process gives it so much flavor, it makes for a great drink on its own. However, unlike stock, it shouldn’t be liquid when cooled.
Why is that?
It’s because bone broth’s gelatin gives it a jell-o texture when cooled, which is a great way to test if your homemade bone broth has been packed with the gelatin and nutrients you are aiming for.
Now that you understand the important differences between chicken stock and bone broth, take a look at bone broth’s potential to level-up your next recipe!
How can I use the healing bone broth for cooking?
The good thing about this bone broth recipe is that you can eat it as a dinner or lunch, and use the rest of the broth for cooking!
What I usually do is to make a lot of this broth, freeze the rest of the chicken broth and use it another time whenever I need! And I’m very excited to share other recipes you can use with your homemade bone broth.
Basically, if a recipe says “use chicken stock”, you can use your homemade healing chicken bone broth instead.
Here are some lists of recipes you can use with chicken bone broth
- Spring Green Soup with Chicken
- Spring vegetable minestrone soup
- Leek and mushroom soup
- Bone broth latte
- Clam chowder
- Tomato and mussel spagettini
- Summer chicken and lime soup
- Bone broth gazpacho
It’s never a waste to have a homemade bone broth in the freezer since a lot of recipes require chicken stock or chicken bone broth.