How to Make Bone Broth Asian Style - The Gut Healthy Mineral Rich Superfood

Updated: Mar 24, 2020

Helps to seal and repair you gut, rich in vitamins and minerals, protects your joints, supports your immune system, increases bone strength, tastes good (if you use my recipe)... Bone broth has it all. This recipe is for chicken, but the same method can be used for other bones. I will start from a whole chicken, leaving you with multiple servings of broth with flavoursome chicken and veggies on the side. This also leaves you with the building blocks for a killer chicken noodle soup.


Be sure over to my instagram @bensmithlive, and don't forget to share and tag me in your creations!

[I will assuming your pot to be a generic saucepan, producing roughly 4 servings]


Broth Vitals:


- 1 whole chicken

- Water (sufficient to fill your chosen pot)

- 8 tbsp apple cider vinegar (the acidity breaks down the collagen making it more available)


My Asian Interpretation:


This is where you can either get creative and/or use up any scraps and leftovers lying around.


- 1 tbsp turmeric

- 1 tbsp coconut oil (numerous health and digestive benefits)

- 1 tbsp lemon juice

- A generous helping of soy sauce or coconut aminos

- A generous thumb of sliced ginger (skin and all if you like)

- 2-3 cloves of crushed/sliced garlic

- 1 stick of lemon grass (or a tbsp of puree)

- 6 or so bay leaves

- Dried or crushed chilli to preference (a few small dried, or a tbsp flakes - I like the heat)

- 5 or so cloves (optional - strong flavour, but great for digestion)

- A generous crack of black pepper (actives the curcumin in the turmeric, a potent anti-inflammatory and antioxidant)

- Salt to taste (be careful, the soy sauce brings a lot of salt)


Method:


1) Marinate the chicken in olive oil, turmeric, salt and black pepper and cook in a pre-heated oven at 190 degrees for 1 hour 30 minutes, simple.

2) Leave the chicken to rest and add your choice of vegetables to the flavour filled roasting dish, getting them back into oven for as long as the chosen vegetables need (20-30 minutes for mine).



3) Carve the chicken, keeping the flesh aside and place all that remains in your chosen saucepan (you can also add vegetables to the pot if you like).

4) Optional but recommended step: Place all the remains back into the oven until a dark caramel colour, adds an unbeaten depth of flavour.

5) Fill the saucepan with water, leaving roughly 2cm of room at the top (I topped the saucepan in the photo up).

6) Add apple cider vinegar and additional ingredients that you have on hand.

7) Bring to a boil and then reduce the heat to a very gentle simmer.

8) Cover your saucepan and leave to simmer for up to 12 hours, yes you heard right, 12 hours.


The longer you leave your broth the better, I would recommend leaving from morning to night, or alternatively overnight. Be sure not to leave the heat too high, the aim is to reduce the liquid by half.



9) Pass the liquid from the saucepan through a sieve or strainer into a bowl or glass wear of your choice.

10) Leave to cool, do not add the broth straight to the fridge!

11) Once cooled the broth can be added to the fridge and kept fresh for a handful of days. You can also freeze it for later use. Note at this point the broth may turn into a jelly-like consistency, this is perfectly normal.


12) Serve and enjoy the broth hot as a stand-alone or incorporate into a dish of your choice, like a noodle soup!


You can warm the broth up in a pan, diluting with additional water if you would like more liquid.


For a killer noodle soup add your chicken, veggies and choice of noodles to one boilding serving of broth. Cover and leave until the noodles are cooked and serve. You can also top with a runny egg!


One cup of broth contains roughly: 30cal, 3.7g protein, 1.7g carbs, 1g fat


Be sure over to my instagram @bensmithlive, and don't forget to share and tag me in your creations!


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