Bone broths and stock

Soothing, immune-boosting, anti-inflammatory and nutrient-dense, broths support digestion by healing and sealing the digestive tract. They contain gelatin, which attracts and holds liquids to fully support digestion, and boast a rich array of easily absorbable minerals such as calcium, magnesium, phosphorus, silicon, sulfur and trace minerals. They even contain material that’s beneficial for arthritis and joint pain.

CHICKEN BROTH

GF WF DF SF

MAKES ABOUT 4 CUPS (35 FL OZ/1 L)

Your grandfolks were right in prescribing chicken soup when you were feeling under the weather. Not the styrofoam-cup variety, of course. Real chicken broth has natural properties that repair and calm the mucous lining of the small intestine, improving digestion and soothing the nervous system.

1 whole organic chicken

2 chicken feet for extra gelatin (optional)

8 cups (68 fl oz/2 L) filtered water

2 tablespoons (40 ml) apple cider vinegar

2 tablespoons (40 ml) lemon juice

1 large onion, chopped

3 stalks celery, chopped

Celtic sea salt and pepper, to taste

1 bunch (3 1/2 oz/100 g) flat-leaf (Italian) parsley

2 cloves garlic, crushed

Put the chicken and chicken feet in a large stainless-steel stockpot with the water, apple cider vinegar, lemon juice, onion, celery, and salt and pepper. Bring to a boil over medium heat, skimming off any foam that rises to the top. Reduce the heat to the lowest setting, then cover and simmer for 2 hours.

Remove from the heat, remove the chicken from the pot and take the meat off the bones, reserving the bones and setting aside the meat for another use.

Return the bones to the pot and simmer over very low heat for 4–6 hours, checking from time to time and adding a little more filtered water if necessary. Ten minutes before removing from the heat, add the parsley and garlic.

Remove the bones with a slotted spoon, strain the broth into a large bowl, and refrigerate until the fat congeals on top. Skim off the fat and store the broth in an airtight container in the fridge or freezer, or freeze in ice-cube trays.

BEEF BROTH

GF WF DF SF

MAKES 4 CUPS (35 FL OZ/1 L)

Beef bones produce a mineral-rich wobbly broth, thanks to their abundance of gelatin. While you’re on the elemental diet of phase one, this broth will act as a “protein sparer,” helping you make the most of any proteins you consume. Marrow or knucklebones work well for this broth.

1/4 cup (2 fl oz/60 ml) extra virgin coconut oil

2 lb 4 oz (1 kg) beef bones

8 cups (68 fl oz/2 L) filtered water

2 carrots, peeled and roughly chopped

2 stalks celery, roughly chopped

3 cloves garlic

1 onion, peeled and quartered

1 bay leaf

2 tablespoons (40 ml) apple cider vinegar

Celtic sea salt and freshly cracked black pepper, to taste

Preheat the oven to 400°F/gas mark 6 (200°C).

Place a flameproof casserole dish on the stovetop over medium heat and melt the coconut oil. Add the bones and stir to coat. Add the lid and transfer the casserole dish to the oven. Bake for 30 minutes or until the bones are browned.

Transfer to the stovetop, cover with the filtered water and add the remaining ingredients, including the seasoning. Bring to a simmer, then reduce the heat to as low as possible and simmer for 4–6 hours, checking from time to time and adding a little more filtered water if necessary.

Remove from the heat, allow to cool, then strain and refrigerate until the fat congeals on top. Skim off the fat and store the broth in an airtight container in the fridge or freezer, or freeze in ice-cube trays.

◁ LAMB BROTH

GF WF DF SF

MAKES ABOUT 4 CUPS (35 FL OZ/1 L)

Think before you throw out the trimmings and bones from your next lamb roast. Lamb broth provides similar nutritional benefits to a gelatin-rich beef broth, but with the comforting flavor of lamb to add variety to your soups.

1/4 cup (2 fl oz/60 ml) extra virgin coconut oil

2 lb 4 oz (1 kg) lamb marrow bones

8 cups (68 fl oz/2 L) filtered water

2 carrots, peeled and roughly chopped

2 stalks celery, roughly chopped

3 cloves garlic

1 onion, peeled and quartered

1 bay leaf

2 tablespoons (40 ml) apple cider vinegar

Celtic sea salt and freshly cracked black pepper, to taste

Preheat the oven to 400°F/gas mark 6 (200°C).

Place a flameproof casserole dish on the stovetop over medium heat and melt the coconut oil. Add the bones and stir to coat. Add the lid and transfer the casserole dish to the oven. Bake for 30 minutes or until the bones are browned.

Transfer to the stovetop, cover with the filtered water and add the remaining ingredients, including the seasoning. Bring to a boil, then reduce the heat to as low as possible and simmer for 4–6 hours. Add a little more filtered water from time to time if necessary.

Remove from the heat and allow to cool, then strain and refrigerate until the fat congeals on top. Skim off the fat and store the broth in an airtight container in the fridge or freezer, or freeze in ice-cube trays.

◁ VEGETABLE STOCK

GF WF DF SF VEG

MAKES 4–5 CUPS (35–44 FL OZ/1–1.25 L)

A stock with a savory flavor punch is the key foundation for scrumptious soups, especially delicate summer soups. Proportions don’t need to be to the lettuce, oops, letter – just throw in what you have and create a melting pot of goodness. Use top-quality vegetables and be bold with healing seasonings.

2 large onions, skin on, quartered or thickly sliced

2 parsnips, rinsed and roughly chopped

2 stalks celery, roughly chopped

1 leek, roughly chopped

3 cloves garlic, skin on

1 red pepper, quartered and seeded

2 roma (plum) tomatoes, halved

extra virgin olive oil, for drizzling

1 small bunch (2 oz/55 g) flat-leaf (Italian) parsley

4–5 thyme sprigs

2 bay leaves

1 teaspoon whole black peppercorns

1/3 cup (2 1/2 fl oz/80 ml) apple cider vinegar

filtered water, to cover

Preheat the oven to 400°F/gas mark 6 (200°C).

Put all the vegetables in a roasting pan and splash with the olive oil, tossing to coat.

Roast for 45 minutes, stirring often. You may have to remove the vegetables that cook faster as they are ready. Once all the vegetables are cooked, transfer them to a large stockpot or flameproof casserole dish over medium heat on the stovetop. Add the herbs, peppercorns and apple cider vinegar, then add filtered water to cover and bring to a boil. Reduce the heat to low and simmer for 1 hour.

Strain through a cheesecloth-lined sieve, store in an airtight container in the fridge and use as needed.