Fructose Malabsorption Recipes: Gut-Healing Bone Broth

Gut-Healing Bone Broth3__No Sugarless Gum

It has begun!  Yet another new diet!

I’m three days into my low-FODMAP autoimmune Paleo diet.  Ugh.  Right now I must be in withdrawal because I’m just a wee bit cranky and dreaming about peanut M&Ms.

I was going to go more in-depth today but I sliced my thumb open cutting sweet potato french fries and it hurts to type, so I’ll be brief.

What better way to start off a brand new diet to heal my gut than with a recipe for gut-healing bone broth?!  The purposes of this broth is to break down all the bones you throw into it so that the gelatin (among other things) is released, which is very very healing.  Gelatin can help improve joint pain and even skin elasticity!  It also inhibits infection, fights inflammation, and (very importantly) supports digestion.

This is something your should be eating daily.  I try to have at least a cup a day and I use it in my soups.  It’s also quite cheap!  You can get a package of chicken bone “extras” at your local butcher for just a few bucks!  And, even better, you can save the bones you would normally discard after a meal in the freezer and use those when you save up enough.

Stock like this will also benefit from some specialty bones.  You may need to call ahead and order them from your butcher or local co-op, but you should be able to find them somewhere.  I use knuckle bones and knee caps for beef broth and chicken feet for any poultry broth.  These add an extra dose of that all-around-good-for-you gelatin.

You can add vegetables and spices to this or if you’re on the elimination diet it’s still fabulous to eat without any.  If you are able to tolerate turmeric I highly recommend it since that adds to the broth’s healing powers!

The time it takes to cook depends on what bones you’re using.  I do 20-24 hours for poultry and 48 hours for beef.  You want to cook it a long time on low heat so that everything breaks down properly–high heat will destroy it.  When you’re done put your broth in the refrigerator and it should gel–that’s how you know it worked!  Once it’s heated again it will liquify.

Ingredients

  • 3-4 lbs of bones (any kind!)
  • 2 chicken feet or 2 knee caps (based on bones chosen)
  • 2 carrots
  • 2 celery stalks
  • 1 tablespoon of turmeric
  • 2 bay leaves
  • 2 teaspoons of gray sea salt
  • 2 tablespoons of vinegar
  • Water

Directions

Chop the vegetables and put into a crock pot.

Add in the bones, spices, and vinegar.

Pour enough water in to cover the bones (filtered water is best).  I usually add a little more to get my money’s worth.

Set your crock pot on its lowest setting.

Smaller animals need less time, so poultry should cook for about 24 hours and beef about 48.

Put in the fridge for a week or in the freezer for up to six months.

Elimination Diet safe: Yes!  (Just make sure to eliminate necessary vegetables and spices)

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