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Heal Your Gut with Nutrient Rich Broth

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My favorite food for healing my gut is homemade broth.  Broth is essential for people like me who have autoimmune disease but is great for everyone.  It tastes great, is soothing on a cold day, is inexpensive to make, can easily turn leftovers into a nice meal, and most importantly, is incredibly nutritious!

I make a pot of beef or chicken broth regularly and try to always keep some on hand in the freezer and refrigerator. The reasons for this are many.  First of all, my family knows I will have them drink some broth when they are sick since It really seems to get them stronger faster.  Also, I often use my own broth in recipes calling for canned broth since homemade is so much better than store bought.  Making my own broth ensures that I know what ingredients are in my broth and I can make it as nutritious as possible.  Finally, drinking some broth a couple of times a week helps to keep the integrity of my gut lining intact.

Here are my favorite broth recipes adapted from my most loved nutrition book:  “Nourishing Traditions, The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats. “  by Sally Fallon.

It is best to use the highest quality meat and bones you can buy.  Pastured chickens and 100% grass fed beef are the best.  🙂


Beef Broth


About 4 pounds of beef marrow and knuckle bones

3 pounds meaty rib or neck bones

4 or more quarts of cold, filtered water

½ cup vinegar

2-3 onions, coarsely chopped

3 carrots, coarsely chopped

3 celery sticks, coarsely chopped

Several sprigs of fresh thyme

1 teaspoonful of dried green peppercorns, crushed

1 bunch Italian parsley


The knuckle bones give gelatin to the broth, the marrow gives flavor and marrow nutrients, and the meaty bones provide flavor and color.

Place the knuckle and marrow bones in a very large pot with vinegar and cover with water.  Let stand for an hour.

Meanwhile, place the meaty bones in a roasting pan and brown at 350 in the oven.  When browned, add to the pot along with all the vegetables except parsley. Try to get all of the coagulated juices left in the roasting pan out and into the broth pot.  Add additional water if necessary to cover all the ingredients but the liquid should not come higher than one inch away from the top of the pot since the ingredients in the pot may expand.   Bring to a boil.

A large amount of scum will come to the top.  Make sure you remove the scum with a spoon.  After you have skimmed, reduce the heat and add the thyme and peppercorns.  You want to simmer on the lowest setting possible-there should be only tiny bubbles coming to the top every few seconds or so.

Simmer stock covered for at least 12 and as long as 72 hours.  Finally, add the parsley 10 minutes before you are done.  The longer you simmer the broth, the more nutritious and strong the broth gets.  If you are on a “broth only” diet, you should start with a shorter simmer time because the stronger broth can cause major detox reactions.

Once broth has cooled off somewhat, remove bones with tongs or a slotted spoon.  Strain the stock into a large bowl.  Let cool completely in the refrigerator and remove the congealed fat that rises to the top.  I keep this fat in a baggy in the freezer and use if for my cooking fat.  Transfer broth to smaller containers and to the freezer for long term storage.

I use the meat to make shredded beef tacos or give to my dog.  The marrow can be used as spread for toast or be given to your dog.


Chicken Broth


1 whole pastured chicken (or best quality you can find) or 2-3 pounds of bony chicken parts.

Feet from the chicken (optional but highly recommended)

4 quarts cold filtered water

2 Tablespoonsful of vinegar

1 large onion, coarsely chopped

2 carrots, peeled and coarsely chopped

3 celery sticks, coarsely chopped

1 bunch of Italian parsley


Chicken feet add gelatin to the broth so add them if you can find them.  I get mine from Rock Farmers Market.

First of all, place chicken in a large pot and cover with filtered water, vinegar, and all the vegetables except parsley.  Let stand 30 minutes to 1 hour.  Bring to a boil, and remove scum that rises to the top.  Next, reduce the heat and cover and simmer for 6-24 hours.  You want to simmer on the lowest setting possible-there should be only tiny bubbles coming to the top every few seconds or so.  The longer you cook the broth, the richer and more flavorful it will be.  Add the parsley 10 minutes before done cooking, the parsley will add additional minerals to the broth.

When the broth has cooled slightly, remove the chicken from the pot with a slotted spoon or tongs.  Once the chicken has cooled completely, remove chicken meat from the bones.  You can freeze and use this chicken meat later for shredded tacos, enchiladas or chicken salad.  Strain the broth into a large bowl and place in the refrigerator.  Once broth has cooled completely, you can spoon off the chicken fat that has risen to the top and throw away.  Finally, save the broth in smaller containers and freeze.


It is a great practice to get in the habit of making your own broth regularly and having some on hand in the fridge and freezer.  Making broth helps us to make use of the whole animal like our ancestors did and allows us to nourish our joints, bones, cartilage and whole bodies.  Dr. Weston Price discovered so many years ago that all healthy primitive peoples eating their native diets made use of bones usually as broth. Easily digestible and highly nourishing, homemade broth is the perfect food. 🙂