Heal from within - Pam Clark

November is the ideal time to be making a batch of soups and stews to warm and nourish from
within. Many clients come to our clinic with digestive issues, such as bloating, irregular bowel habits and indigestion. There are numerous ways we can support our clients but a firm favourite for supporting digestive health is starting the habit of making traditional bone broth. This is both delicious and supportive of the gut lining which can often be compromised due to the impact of stress and diet in the Western world.
A healthy gut lining plays a vital role in immune health and well-made bone broth can provide
sources of calcium, magnesium, phosphorous and other minerals in an easily absorbed form. It is
also rich in gelatine and collagen to support the health of the gut lining, joints, skin, hair and
ligaments. Any organic bones are ideal, from our local producers, Riverford organics or Coombe
Farm are excellent options.
We will often start this after our roast chicken; popping the stripped carcass into the slow cooker and letting it cook away for 24hrs or so. If cooking on the hob check the liquid and keep topping up with water as needed. Once cooled you can store this in the fridge for 3-4 days or freeze in portions making it
easy to add to sauces, soups
and stews.
You can also buy bone broth; make sure it is sourced from organic and free range animals.
3–4 litres/5–7 pints filtered water or enough to fully cover the carcass
700g–1kg/11⁄2–21⁄2lbs of beef knuckle bones or marrow bones
1 whole head of fresh garlic, peeled but left whole
1 Tsp peppercorn
2 bay leaves (optional)
2 carrots, chopped
1 onion, quartered
2 x celery stocks (optional)
2 tbsp apple cider vinegar
1 tsp sea salt or strip of kombu seaweed (optional)
Place all the ingredients into a large casserole dish or pan with a lid. Bring the stock to a boil, then reduce the heat to very low so that the stock is barely simmering. A frothy/foamy layer may form and it can be easily scooped off with a big spoon and discarded. Ideally, cook the stock for at least 8 hours and up to 24 hours. Top up with water if needed during cooking.
Strain the stock through a sieve and discard the bones and vegetables and add to dishes.
This can also be made in slow cooker or pressure cooker.