Category Archives: immunity

Bone Broth Recipe: Nourishment & Immunity

Hi Everyone,

 

I want to offer some support for preparing for and getting through winter with optimum health.  Bone Broth can be made in many different ways, but there are certain guidelines that will help you get the most nutrition from your efforts.

 

Bone Broth is a great staple to have on hand in the freezer. You can sip on it…..great if you’re not feeling well, or for a steady stream of bioavailable nutrition and immune boosting benefits. And it is great as a base for soups and sauces.

 

I am using the base recipe from Magdalena Wszelaki Cooking for Balance program. But, since I’m an herbalist I like to pack a whole lot of immune boosting herbs into this recipe.

 

Scroll down below this photo for the recipe. I hope you’ll take a rainy weekend soon to cook this up for yourself. Don’t forget to read over the tips below the recipe.

 

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Bone Broth Recipe (and variations)

Prep time: 20 mins

Cook time
Total time
Equipment: largest pot you own or a large crock pot. I have a very large soup pot and get about 10 quart mason jars full that I keep in the freezer. I also make a second batch with the same bones, but fresh veggies and herbs each time.
Serves: 4 quarts or more
Ingredients
  • about 4 pounds of beef marrow and knuckle bones
  • 1 calves foot (optional)
  • 3 pounds meaty ribs or neck bones
    **regarding meats: yes the above are yummy. And you can make this with chicken bones left over from a whole chicken that you had enjoyed earlier. (Freeze the bones until you are ready to use them). In fact I’m using lamb shanks to make some broth, as I write.) There was wisdom in our ancestors using every part of of an animal that was sacrificed for their, and our nourishment. ♥
  • 4 quarts (liters) of cold filtered water
  • ¼ cup of apple cider vinegar
  • 3 large onions, coarsely chopped
  • 3 carrots, peeled and coarsely chopped
  • 3 celery sticks, coarsely chopped
  • several sprigs of thyme, tied together
  • 1 teaspoon dried green peppercorns, rushed
  • 1 bunch parsley
  • 1 reishi mushroom, or 1T of powdered reishi
  • 3 slices of astragalus
  • shitake & miatake mushrooms are also good additions
  • I also put rosemary and sage from the garden in this brew.
How To Make
  1. Place knuckles, marrow bones and optional calves foot in a large pot with water and apple cider vinegar and let it stand for one hour.
  2. Meantime, place the meaty ribs in an oven and brown at 350F (175C).
  3. When well browned, add to the pot together with the fat from the roasting tray.
  4. Fill the roasted fat tray with hot water and scrape the coagulated juices.
  5. Add this liquid to the pot.
  6. Add all the vegetables.
  7. Add extra water, if needed, to cover the bones but keep the water level below 1 inch from the rim of the pot.
  8. Bring to a boil.
  9. A large amount of scum will come to the top – it’s important to remove it with a spoon.
  10. After removing the scum, add thyme and peppercorns and lower the heat to simmer.
  11. Simmer for 12 to 72 hours, the slower the better.
  12. Add parsley 10 minutes before finishing.
  13. The pot will look and smell repulsive at this point but do not despair – it is a delicious foundation of many recipes and a healing food.
  14. Remove all bones with tongs and strain the stock to glass containers, such as mason jars.
  15. Let it cool down before refrigeration or freezing.
  16. Freeze some of the stock for maximum freshness but be sure that if you are using a glass container (recommended) always leave an inch from the rim of the jar for the stock to expand when it freezes.

NOTES

Modifications For low FODMAPs – skip the onions, optionally add asafetida instead.
For Low Histamine – skip the ACV.

Practical tips: 

  • Sourcing of bones is important – it’s important to get bones from a grass-fed animal (not just organic). I found that the best option is to find a farmers’ market (you can locate one near you here), make friends with a farmer and order your bones from him.
  • My Organic Market, or MOM”s at is affectionately known is also a great resource for quality produce and some bulk herbs. They have many locations in MD/DC/VA.
  • Other places to buy quality herbs online are Jean’s Greens and Mountain Rose Herbs.
  • It’s best not to use crucifers (such as broccoli, radishes) in bone broths as they tend to make the broth taste bitter.
  • The reason for using apple cider vinegar is to extract the maximum amount of minerals and vitamins from the bones.
  • You can also collect bones (for example from a whole roasted chicken) in your freezer and make a bone broth once you have a sufficient amount of them.

Bon Appétit!

As always you can reach me through my websites: bodyandsoulhealingarts.com and angelaferri.com.

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Are you overwhelmed by the process of restoring health?

Let’s see what the fairytale, Rumplestiltskin
has to teach about this process:

Damsel: Oh dear! I don’t know how to turn this room full of straw into gold!
What ever shall I do???
Rumplestiltskin: Never fear! I know how to help you!
But, I’ll need you to provide me something of value for my help.
Damsel: Of course! Here is my necklace in return for your help!

Damsel: Oh no! I have to turn a bigger room full of straw into gold! Will you help me????
Rumplestiltskin: Of course. But again, I will need you to provide me with something you value in exchange for my help.
Damsel: Yes, of course. Here is my ring.

Damsel: I’m so distraught! I have to turn an even bigger room full of straw into gold. Alas, I have nothing to give you in return for your help.

The little imp gets to work on the huge room of straw turning it into gold. When finished he notifies our heroine that he requires her first born child in payment. Horrors!

Our damsel is beside herself, learning of the horrible bargain. Rumplestiltskin offers: If you can guess my name, you will be released from the bargain. Our damsel employs the help of her community to learn the name of the strange little man. One of her allies hears Rumplestiltskin, as he dances around his fire, singing out his own name! Her ally returns with the news, and shares his name with the damsel.

When the little man returns for his due, after the birth of the damsel’s child, he is furious when she guesses his name. For in doing so, she breaks the horrible spell. At that moment Rumplestiltskin stomps his foot, and instantly splits in two.

Unfortunately, the process of restoring health can feel as impossible as turning straw into gold, and as harrowing as this story. And as in any house, all rooms need to be tended to.

  • The first room of straw, tending to the body, is most easily accepted as part of the process of healing. In order to make progress on the way to optimal health, payment of some form is needed. The most obvious is paying a professional for their guidance/talents. But ultimately it requires giving up the way you used to treat your body, in exchange for a new, healthier way to nourish and care for your body.
  • The second room of straw could be seen as restoration of emotional health. So often people are stressed because of difficulties in their relationships with others, whether professional, familial, or personal. These conlficts take a great toll on a persons health. At the same time, looking more deeply, you see that relational challenges begin within. Problematic relating is learned, or imprinted, in our family of origin before we had any say.

    The price to be paid here, to have assistance with transforming our relationships, again may be paying a professional for their guidance/talents. On a deeper level, it is the payment of relinquishing a way of being with others and ourselves that was uncomfortable at best, and dysfunctional to varying degrees. The former way of being is traded for new awareness and new behavior that can generate “golden” relationships and emotional health, which also contributes to improved physical health.

  • The third room requires deep trust in the process. You can see how changing your physical habits create more health. And then you’ve seen how interpersonal relationships improve your well-being. What more could there be? This is where external authority is ultimately relinquished. Here is the most challenging bargain of all, as what needs to be given up is what your family, your culture, your country has told you is TRUE.

    The “spell” of the bargain is broken. Rumplestiltskin, the mysterious little imp, stomps his foot in anger and is split in two. The illusion of power over our damsel is broken. The veil of illusion split in two. You have earned the right to keep your own new life: no one else ultimately has authority over you.

Try this exercise when you have a few minutes,
to explore how it feels when things begin to transform:

  • Bring your attention within. How are you feeling? Disheartened? Anxious? Suspicious? Let yourself take a few moments to notice how your body feels. Notice any emotions you are feeling. Don’t try to change your emotions…if you are anxious, be anxious! Notice how ‘anxious’ feels, and make space for it. And breathe.

    After you’ve taken a few deep breaths, close your eyes and gently revisit a time of moderate challenge for you. What feelings do you remember? Sadness? Fear? Loneliness? What ever those feelings were, notice what happens in your body, being with the memory.

    What happens? Does your breath become more shallow? Do your chest and shoulders constrict? Whatever it is just notice what affects it has on your body…your breathing. Now gently let that memory go.

  • Now, take a few slow, deep breaths. Travel in memory to a time when you experienced a breakthrough in your life. What feelings do you remember? Elation? Inspiration? Joy? Whatever they were, let your body feel all those feelings from that time. Feel them fully.

    What do you notice in your body? Does your spine begin to straighten? Do you feel your heart in your chest expanding? Do you feel your energy rising? Does a smile come to your face? Enjoy the memory, then gently let this one fade too.

Example: Not too long ago, one of my clients was lying on the table telling me how afraid she was of injuring herself again. Yet, she didn’t want to give up on the activities she loves. Who could blame her? In that moment I was reminded of the teachers who encouraged me to listen to my intuition…”it’s going to rain, bring your umbrella” ……”slow down, you don’t know what’s around that corner”…You know, that still, small voice within that is constantly looking out for you?

I wondered if my client was consciously aware of the value of listening for that inner knowing? We explored this during her time on the table, and I could sense she hadn’t really tuned in this way previously, even though she is quite a conscious person. She later reported that the shift in her attention toward listening to that still, small voice is helping her honor her limits. It’s keeping her safe.

My client had come to resolve the effects of a previous injury to her body, which was being tended to, during our session. During the treatment, fear arose, which she gave voice to…there was a lack of trust in herself, physically and relationally, because of the accident she had experienced. Through my sharing of the importance in bringing more attention to the “still, small voice” as trusted inner guidance, she later saw that was able to trust that she knew how to keep herself safe. She became more empowered.

Healing is a multidimensional process. The process of restoring health naturally takes committed tending to body, emotions, relationships and spirit. Through the process you are likely to become adept at transforming any “straw” in your life into a golden opportunity!

3 Tips to Stay Healthy in the Changing Season

Here are a few things to keep you healthy as we head into cooler and colder days:

  1. Keep NAC, Olive Leaf extract and Oregano oil in capsules on hand to nip colds in the bud.
  2. Lemon water is much better for you when your sick, than orange juice. The high sugar content of orange juice keeps your body in an acid state. To get well we need to have our blood pH move toward being alkaline.
  3. Use shitake, miatake (hen of the woods) and reishi mushrooms in soup stock and other meals that call for mushrooms. They are immune boosting and miatake is anti-tumoral.
I hope you are enjoying the changing season!
Yours, in health,
~Angela