Maintaining your gut health is more vital than you may realise.
It impacts much more than just digestion—it significantly influences your overall health, including your immune system and mental well-being.
In fact, some studies suggest a potential connection between gut health and ADHD.
Introducing 'Wonder Broth', our family recipe which is a simple and potent gut healthy concoction, easily digestible and very soothing.
Here’s what you’ll need to get started:
Gut Health Wonder Broth Ingredients
- 2 kg of Bones: Opt for organic chicken frames, or beef or lamb bones. Typically, one chicken frame weighs about 1 kg.
- 1 Large Onion: Chop it into quarters.
- 1 Bulb of Garlic: You can leave the cloves whole, with skins on or off.
- 2 Carrots: Cut into chunky pieces.
- 3 Celery Stalks: Include the leaves and roughly chop.
- 1 Fennel Bulb or Leek: Roughly chopped.
- Assorted Vegetable Off-cuts: Whatever extras you have can go into the pot.
- 1 Cup of Fresh Parsley: Roughly chopped.
- 2 Tablespoons of Apple Cider Vinegar: This helps to extract minerals from the bones.
- 2 Bay Leaves (Optional): Adds a layer of flavour.
- 1 Teaspoon of Peppercorns (Optional): For a bit of spice.
- Salt and Pepper to taste: Season according to your preference.
Additional Extras (choose to suit your own needs):
- Wonder Foods Glutamine: 10-20g (for strengthening and repairing your gut lining).
- Wonder Foods PHGG: 10-20g (for adding extra prebiotics without changing the flavour)
- Wonder Foods Moringa Powder: 15-30g (to pack in vitamin A, vitamin B1, vitamin B2, vitamin B3, vitamin C, calcium, potassium, iron, magnesium and phosphorus, etc.)
Gut Health Wonder Broth Recipe
- Prepare the Pot: Place the bones and all other ingredients, except for the parsley, into a large pot. Fill the pot with enough water to just cover all the ingredients.
- Initial Soak: Allow the mixture to sit for 30 minutes. This helps start the process of leaching the nutrients from the bones.
- Start Cooking: After the soaking period, turn on a low heat and bring the mixture to a boil.
- Skim and Simmer: Once boiling, carefully skim off any film that forms on the surface. Then, reduce the heat to maintain a gentle simmer. Let the broth simmer for 4 to 8 hours; the longer it cooks, the richer the flavour and the more nutrients will be extracted from the bones.
- Add Additional Supplement Options. Only add if you feel you need something extra
- Final Touches: About 10 minutes before turning off the heat, stir in the chopped parsley and season the broth with salt and pepper according to your taste.
- Slow Cooker Option: Alternatively, you can place all ingredients, except the parsley, in a crockpot and set it to cook slowly overnight for ease and convenience.
- Strain and Store: Once the broth has cooled, remove the vegetables and bones, pressing them to extract any remaining liquid. Strain the broth through a sieve to ensure a smooth consistency.
- Preservation: Pour the strained broth into small containers, preferably glass, and store in the refrigerator or freezer. Use as needed to enhance your dishes or as a nutritious drink.
By following these steps, you’ll craft a nutrient-rich Wonder Broth that not only enhances the flavour of your meals but also provides numerous health benefits. Enjoy your homemade broth as a base for soups, stews, or a comforting warm drink.
This rich and flavourful broth is not only a fantastic way to use up leftover vegetable scraps but also serves as a mineral-rich base that can be used in various recipes or enjoyed on its own.
Whether you're looking to enhance your meals or sip something soothing, this broth packs both health benefits and flavour.
