The Broth: Chicken Feet Bone Broth
I’m about to give you a groundbreaking recipe that’s about as simple as making rice: bone broth made from chicken feet.
The chicken feet are what make this bone broth unreal but adding either oxtail or chicken neck for additional nutrients and meat flavor is just as important.
I buy my chicken feet & neck (as well as whatever my household needs) from Grass Roots Co-op. (Use code: AMYLEE for 15% off). This co-op of rural American farmers focuses on regenerative farming which you know I already feel strongly about, not to mention also guarantees you are getting the healthiest, best meat for you and your family’s health. (Check out my blog on regenerative farming.)
So my midwife told me something that sparked my bone broth journey and research. I mentioned leaky gut issues in my past and she said to drink a cup of bone broth first thing in the morning and your digestion issues will be non-existent.
This broth is full of collagen, gelatin, glycine, glutamine, calcium, magnesium, sulfur, sodium, potassium, glucosamine, keratin & trace minerals.
Let’s break down what those nutrients do for you and how they might solve your leaky gut!
Collagen helps repair and heal the intestinal lining which becomes inflamed from our lifestyle choices from what we eat & drink to our stress levels. Bone broth is easy to digest for the damaged gut, helping your body reap the benefits of its proteins and minerals right away.
Gelatin is an essential nutrient for connective tissue function. Ready to heal that leaking gut? Gelatin absorbs water and helps to maintain the layer of mucus that keeps gut microbes away from the intestinal barrier.
Glycine is an amino acid that protects against ulcers within your gut and reduces inflammation.
Glutamine gives your cells energy as well as maintains the integrity of the gut lining.
Calcium helps build bones, keeps teeth healthy, and regulates muscle contractions including heartbeat.
Magnesium turns the food we eat into energy and makes sure the parathyroid glands which produce our hormones are working normally.
Sulfur builds and fixes your DNA, and protects your cells from damage.
Sodium helps normal cell function as well as nerve impulses, contracts and relaxes muscles, and maintains the proper balance of water and minerals.
Potassium helps control the balance of fluids in the body and helps the heart muscle work properly.
Glucosamine is used by the body to make other chemicals that build tendons, ligaments, cartilage, and the fluid that surrounds joints.
Keratin helps support your skin, heal wounds, and keep your nails and hair healthy
Another great comprehensive guide about bone broth by Chris Kresser.
Alright, you get it, let’s make this!
The Broth:
Ratio: One liter of water to one pound of meaty bones/necks and chicken feet.
Salt generously
1-2 onions quartered - I don’t even bother peeling the onion.
1 bunch of carrots roughly cut up
1 tablespoon of peppercorns (whole)
Bring to a boil then simmer for 4 hours simmer. Strain, and store in glass containers.
It’s going to be a jelly-like consistency out of the fridge, spoon it into a mug or pan and warm up!
Check out my short recipe video!
My body now craves bone broth in the mornings. Keeps me full and reduces my coffee jitters. I hope you love it as much as me!
XO Amy Lee
References:
https://www.sarasotamagazine.com/eat-and-drink/2020/12/homemade-bone-broth-grove-ladder-farm
https://fondbonebroth.com/blogs/journal/bone-broth-gut-health#:~:text=Bone%20broth%20is%20FULL%20of,tract%20in%20tip-top%20shape.
https://www.nhs.uk/conditions/vitamins-and-minerals/calcium/#:~:text=Calcium%20has%20several%20important%20functions,making%20sure%20blood%20clots%20normally
https://www.webmd.com/vitamins/ai/ingredientmono-807/glucosamine
https://my.clevelandclinic.org/health/body/23204-keratin
https://www.hsph.harvard.edu/nutritionsource/salt-and-sodium/
https://www.webmd.com/diet/foods-high-in-sulfur
