• Fiona Ward Gregory

Quick Low Histamine Bone Broth

Updated: Jul 15, 2019




Bone broth is a hearty and health base for so many meals


Bone broth is easy, affordable and an absolute powerhouse in the foundational steps to regaining good health, in particular gut and joint health.


The collagen and elastin found in a good gelatinous broth is just so nourishing for us, and so healing for a range of issues from digestion, inflammation, joint repair and arthritis, immunity, even the condition of our skin, hair and nails.


I do a big batch each weekend. Here is how we use it:


· Lower fat pan starter in place of oils when cooking

· Broth cups with lemon, turmeric, coconut oil, chilli and ginger etc

· Base for soups and casseroles

· Add to seed bread and muffins

· Add a shot when mashing veggies instead of milk

· 2tbs per day in the pet’s food


You can make broth from any nice meaty bones, but to get a gelatinous broth you want, bone, skin, cartilage etc. Beef, goat and lamb are stronger flavours and may be an acquired taste. I tend to use chicken drumsticks for a great result which has broader use in a range of recipes.


Two methods:

You can use either a slow cooker or a pressure cooker. I used do both but here is my time poor pressure cooker version.


Why Pressure Cooker? Two reasons, actually 3!. One, its quick and can be done in 2 hours from start to finish. Two, measurable amounts of lead have been found in foods cooked in slow cookers using ceramic inserts. A better solution is a stainless steel multi cooker but be prepared to spend about $450. Three, the longer cooked broths of up to 48 hours do extract more minerals from the bones but they are also higher in histamines. These can cause reactions in those who are sensitive. Symptoms of histamine sensitivity can include, stomach pain, headaches and migraines, nausea, irregular periods, hives, fatigue nausea and vomiting. I'm not a fan of teflon coatings on cooking surfaces found in some of the plug in cookers, so my pick is a stainless steel stove top version.


The Recipe:

Degree of Difficulty: 1

Prep Time: 2 minutes

Cooking Time: 2 hours


· 6 chicken drumsticks organic preferred (use the Lilydale range in the supermarkets)

· 2tbs coconut oil

· 1.5L water boiling

· ½ tsp Himalayan salt

· Drizzle of apple cider vinegar

· 1L hot water extra


Method:

1. Heat the oil add the salt and and brown the legs, less salt if you’re sharing with pets

2. Once browned pour over the hot water and apple cider vinegar and stand for 30 minutes

3. Bring the pot to pressure and cook for 30 minutes

4. Cool to handling temperature

5. Strain the solids returning the liquid to the pressure cooker

6. Strip the meat separating the lean flesh - keep this for lunch salads, curries etc

7. Return bones, skin, joints etc. back into the liquid in the pressure cooker

8. Top back up to 1.5L and cook at pressure for another 30 mins.

9. Strain solids and discard

10. Cool your broth in the fridge, it should form a nice wobbly jelly.


Tips:

  • Keep in a big container for use over the next week

  • Pour into ice cube trays for individual portions for cooking

  • Sauté your veggies, spinach, mushrooms in broth with a dollop of butter and miso

  • Add a cup to start off gravy

  • Offer to a pet with an upset tummy with a probiotic

  • Add to pureed vegetables for kids

  • Consume at least a cup a day if you are healing either a leaky gut or inflamed joints,

  • I feed the knuckles and skin to my pets as a high collagen treat

  • Make an unsalted broth and add to smoothies, muffins, or chia for a twist

Here are some hacks to really increase the collagen and elastin:

Add in half a dozen chicken or duck feet – Fresh Meats on Wises Rd, Maroochydore

Add in a pork knuckle

Pack a healing punch by adding collagen and L- Glutamine to your broth cups

Stir in a spoonful organic gelatine powder

Puree the soft left over material into a calcium rich mousse for pets



Asian Broth Cup:

A great solution for a quick hearty lunch at work.

2 cups of chilled bone broth

Shredded chicken from making the broth

Shredded veg from my weekend pre-prep https://www.wisdom4wellness.com.au/post/chop-chop-5-minute-food-prep

Turmeric, lime juice, cumin, ginger, garlic, chilli, coriander, fish sauce


Heat the broth, dump in the chicken and veg, bring back to the boil or heat for 1 minute in the microwave or on the stove top and you have Hot Tom Yum Health Soup.





Options: Add bean sprouts, low carb konjac noodles (Slendier brand), water chestnuts, or coconut milk

Delish.



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