With the rapid spread of COVID-19, specifically the omicron variant, it’s more important than ever to invest in the wellbeing of your immune system, so you’re prepared to fight illness and feel your best. Sometimes following a healthy diet can feel time consuming and overwhelming, and when you lead a busy lifestyle as it is, meal prep may get put on the backburner. But, one easy thing you can make that has endless benefits is bone broth—you can easily cook it ahead of time and keep it in your fridge or freeze it for later.
You may use meat based or plant based broth to cook with or add as a base for soup, but have you ever used bone broth? It’s different from regular broth because it involves an even longer cooking time so you can pull out not only the flavor, but the nutrients from the bones. This makes it even more nutritious—not only has it been shown to promote healthy skin and nails, but it’s also great for your immune system. Bone broth is rich in glycine, which is known to support your gut health—because most of your immune system’s defense systems reside in the gut, it’s important to keep it strong and healthy. Consider trying this chicken broth recipe from The Minimalist Baker.
Save the bones from your roasted chicken (including legs and wings that may have been on the serving platter), and add to a large pot or Dutch oven.
1. Top with filtered water until everything is covered (about 12 cups / 2880 ml).
2. Add in salt to taste.
3. Add 1-2 Tbsp (15-30ml) apple cider vinegar, which is added because the acidity breaks down the collagen and makes it more abundant in the broth. You can also sub lemon juice.
4. Bring to a boil, then reduce to a simmer and cover. Cook for at least 10-12 hours, or until reduced by 1/3 or 1/2, leaving you with 6-8 cups of bone broth. The more it reduces, the more intense the flavor becomes and the more collagen is extracted.
5. Strain and use or store.
You can either drink bone broth or use it when cooking—it’s great when making quinoa, mashed potatoes, or as a base for stew. If you do drink it, Wholefully reports you should start out by drinking about 1-2 cups a day to see how you feel.
Being strategic with your meal prep and making things you can freeze and store for later is key. Bone broth is great because it can be used to add flavor while cooking, and is packed with nutrients that will give your immune system the boost it needs, especially in the colder months.
