Bone broth has become the poster child for healthy eating in the past couple of years, but did you know bone broth has been enjoyed in Asia for centuries? In fact, some of your favourite soups use bone broth as their base, such as Vietnamese bun rieu, Japanese ramen, and Malaysian bak kut teh, so chances are you’ve been indulging in this nourishing liquor for years.
By simmering bones over many hours (we’re talking 8 to 48 hours for the best results), you’ll create a nutrient-dense elixir that’s rich in protein and minerals. As those bones release their goodness over time, you’ll be rewarded with a potent brew that’s brimming with glucosamine for joint health, plus gelatine and collagen for shiny hair, strong nails and firm skin.
1. Boosts the immune system, thanks to the high leave amino acids
2. Helps stave off the common cold by clearing the respiratory pathways
3. Fights inflammation
4. Strengthens bones and teeth courtesy of calcium, magnesium, vitamin D and protein
5. Builds muscle strength and improves muscle repair after exercise
6. Improves joint health and relieve joint pain, thanks to the rich supply of gelatine, glucosamine and collagen
7. Reduces cellulite and detoxifies the body
8. Easy to digest, aiding in the absorption of essential minerals
10. Gives you a glow from the inside out, improving skin elasticity, nail strength and hair health
• Choose good-quality bones (organic, hormone-free or grass-fed)
• Blanch your bones first to remove any impurities
• Roast your bones in a hot oven for at least 30 minutes
• Add aromatics such as onion, garlic and black pepper
• Use a large stockpot so the bones are floating in the water
• Simmer chicken bones for 2 hours maximum; for bigger bones, you can gently simmer overnight or longer
• Strain, chill with ice cubes to prevent bacteria forming, then chill in the fridge or freeze in portions
Why not make your own chicken broth using chicken wings and necks, then use it as a base to make these nourishing chicken soup for the soul recipes.
Or, try your hand at making an authentic Japanese tonkotsu ramen using pork bones.
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