Page 89 (Sixteenth Printing - January 2018) of the BTVC book has the well loved, basic BTVC chicken soup.
This soup is recommended as a starter food for beginners and a detox food for those who are having a flare or somehow got messed up on the diet and want to restart. The ingredients are chicken (especially dark meat with skin and bones for better flavor), onions, carrots, parsley, celery, salt etc.
A year or so ago, Wendy discovered the wonderful, soothing, healing powers of bone broth. Bone broth uses the same ingredients as the basic BTVC chicken soup (although in different proportions), plus one more SCD permitted ingredient – a little bit of clear vinegar – either apple cider, wine or white vinegar.
Wendy has found that bone broth is not only is healing to the gut, it is marvelous for one's skin as well. She felt really good after only a few days of drinking a cup a day. A big bonus was that after a few weeks, her facial skin tone noticeably improved and some dark brown spots faded away on the back of her hands. Bone broth is a super food – healthful, delicious and a beauty treatment all in one. In addition to its healing properties, bone broth is delicious as a hot drink and a great, flavorful addition to soups and stews.
The key to the nutrition in the bone broth may be that the little bit of vinegar in the water is a mild acid and the acid helps extract nutrients from the bones that are transformed into in a very bio-available, easily digestible liquid form for our body. Collagen is one such element that bone broth provides. Collagen is an important part of our bodies that we lose as we age. Drinking the collagen in the bone broth helps build and rejuvenate our skin, and the linings of the intestinal tract, etc. Bone broth is an easy, delicious and inexpensive way to get collagen into our bodies. While collagen is an anti-aging skin remedy, for those of us on SCD, the key fact is that collagen helps the gut heal.
Question – Will I like the way bone broth tastes?
Answer – Absolutely! You will have control over the flavor and the seasonings so you can modify it to suit your tastes. In fact, you may develop several different favorite flavors. Note - the base flavor is influenced by the type of bones used. You can mix different types of bones in one batch. Beef bones have the richest flavor.
Question – Is bone broth hard to make?
Answer – Very easy! If you can make soup, you can make bone broth.
Question – How long does bone broth last? How fast do I have to use it?
Answer – In the refrigerator bone broth is good for a week, but in the freezer, it is good for 6 months. With a little organizing, it is easy to store. Wendy has 5 cup microwavable, covered plastic containers that she puts in the freezer. If traveling, she uses 1 or 2 cup containers with screw on caps. These travel well frozen and can be easily reheated in a hotel micro wave.
Essential Ingredients: 2 ½ - 3 pounds of bones, some vinegar, water – preferably filtered
Chicken backs can be purchased at Whole Foods. Beef bones are available at Whole Foods and Stop and Shop. When bones were not available, or more likely, when your need for bone broth ingredients is greater than your meat consumption, Wendy uses chicken drumsticks. Drumsticks have good bones, are usually very reasonable in price compared to other parts and there is much less fat to skim compared to beef or lamb bones.
Chicken wings/winglets, since they are a "party food," are usually more expensive per pound than chicken drumsticks or whole legs. However, the bone broth made with chicken wings was excellent and there was hardly any fat to skim. Turkey bones are also excellent. turkey and/or chicken carcasses are perfect. Suzanne’s favorite bone broth ingredient is turkey necks but she usually cannot get them except close to Thanksgiving and Christmas. Chicken necks are also an excellent source of bones. If you have a Kosher butcher in your neighborhood, you may be able to buy chicken necks.
An onion or two, peeled and cut in quarters
A large carrot or two, cut in 3 or 4 pieces. You do not have to peel the carrots.
Seasonings – Do your own thing. Salt, garlic, parley (stems and all). There are no rules – any SCD legal flavoring is fine. Any allowable SCD broth seasoning and any allowable spices are fine.
Other seasonings could be 1 inch of fresh ginger cut in coins, or mashed garlic cloves. Feel free to do your own thing. Note that this is almost fool proof. If you wanted to modify the taste after the bone broth is done, you can add more seasonings before you serve it. After a few batches, you will quickly find your favorites.
Just put all ingredients into the cooking container. Put in the bones, apple cider vinegar , the water and all other ingredients including the seasonings. Add enough water to adequately cover all the ingredients but not above the maximum "fill" marker. The yield depends on the size of the pot.
Cook, strain and freeze or refrigerate. When cool, skim fat. Thaw, heat and use. When cold, bone broth forms a gel. Bone broth likes to be hot when served either alone or in a soup.
Question – If you are using drumsticks, I do not want to waste the meat. What do you do?
Answer - If using chicken drum sticks, especially if they are plumper ones, Wendy's favorite method is broiling the drum sticks sprinkled with a little garlic and paprika, 15 minutes on each side. These make a great lunch or dinner. Then, she trims the uneaten drumsticks, and saves the cooked meat separately for use in salads or chicken and egg bread. She trims liberally leaving a lot on the bone. This is less work and she likes to “feed the broth.” The bones are what goes into the broth.
If the drumsticks are thin and lean, she may put the entire drumstick into the broth. After cooking, the meat, carrots, onions and other non- bone ingredients are edible but they usually taste a little flat by themselves after so much processing. These can be used as the basis for another dish by adding tomato sauce, vegetables and additional seasonings.
Sample Recipes and Instructions for Specific Cooking Methods:
INSTANT POT PROGRAMMABLE PRESSURE COOKER
Set on the "Soup" setting (high pressure). Wendy cooks for 1 hour 45 minutes, Suzanne does 1 hour. Be sure to let it release naturally and allow time for the pressure to drop before opening. Wendy cooks in the day time so turns the "Keep warm" button off. Suzanne likes to process overnight so she leaves the "Keep warm" button on to keep it hot until she has time to put the bone broth away.
Recipe for 6 quart: seven drumsticks (or 2 pounds of bones or any combination), 1 tablespoon of vinegar, 1 large peeled and quartered onion, one large carrot, filtered water and seasonings. Do not fill above maximum mark. The yield is about 12 -13 cups of broth.
Recipe for 8 quart: ten drumsticks (or 2 1/2 - 3 pounds of bones or any combination), 2 tablespoons of vinegar, 2 large peeled and quartered onions, two large carrots, filtered water and seasonings. Do not fill above maximum mark. The yield is about 15 -16 cups of broth.
Recipe for 4 quart crock pot – five drumsticks (or 1 1/2 - 2 pounds of bones or any combination), 1 tablespoon of vinegar, 1 large peeled and quartered onion, one large carrot, filtered water and seasonings. Do not fill above maximum mark. The yield is about 6 -8 cups of broth.
Crock Pot Cooking Time: On Low – 10 to 24 hours – Wendy finds the high setting is better.
Crock Pot Cooking Time: On high – 6 to 8 hours
Stove top: Use a soup pot. Ingredients depend on the size of the pot so use the above as a guide. Simmer for 12- 24 hours. Because you have to check periodically to be sure that the bones are under water, it is not boiling over and one must add water if necessary, this is the least recommended method
Pouring into containers through a strainer will keep the solids out of the broth. What Wendy does for the most compact storage is to use five cup, square Rubber Maid plastic containers. She freezes the 5 cup containers. When she defrosts the 5 cup in the microwave to use. She puts the left overs into smaller containers in the refrigerator or refreezes them. If planning to travel, she uses one or two cup containers.
Defrosting – Wendy removes the 5 cup container from the freezer, lifts the lid and microwaves for one minute. That timing softens any surface fat just enough to make it lift off easily, yet remain solid. She takes it out of the microwave, removes and discards the fat (solid enough to put in the trash) and puts the container back in the microwave for 5 – 6 more minutes on full power to defrost. Then, she takes a mug full of broth with a ladle and gives it a minute more in the microwave in the cup.
Bone broth will keep the in refrigerator for up to a week or in the freezer for up to 6 months. When cool, bone broth should be a gel in the refrigerator.
Wendy can vouch for feeling good, feeling more energetic from drinking bone broth and notes that the aging marks on her hands and face have faded or completely disappeared in just a few months of drinking a cup a day regularly. Everyone she knows is making a fuss over her wonderful skin tone.
Aside from the essential ingredients: the bones, the vinegar and the water, bone broth can be your own creative thing. Once you get the hang of it, you will see how easy it is and how wonderful for your health.
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