Urban Herbalism: Healing Broth

Getting ready for broth.

The herbalist's first line of defense is a well-stocked kitchen.  Some of the best natural defenses are already in there waiting for you.  Some of my favorite remedies against illness are used in this healing broth.  Sipping this broth alone will provide you dozens of phytonutrients and help you become or stay well. It can also be used as a base for soup. Buying broth is expensive and much less nutritive. Spend an afternoon or evening allowing these scents to fill your home. It's the best aromatherapy there is!

I'll break down the ingredients and then we can explore making it together! 

Have on hand:

• Chicken bones and gizzards. Aside from the respect that we show by using every part of an animal, using bone broth just makes sense. The bones contain several minerals our body easily absorbs. Gelatin to lubricate our joints, calcium for strong bones, magnesium for healthy bones, nerves, and muscles. Food sources are the absolute best places to find these nutrients, so use those bones! 

OR 

• Large beef bones and fat trimmings. All the same nutrient, just add a few hours to your pre-herb simmering. 
• Garlic. Garlic is a tasty treat many people love. It is also antibacterial, antiviral and anti-fungal. It may have cardiovascular and anti-carcinogenic characteristics as well and can be useful in the management of blood sugar concerns. This well known allium is inexpensive and many varieties exist to ensure you get the taste you need. We buy local garlic in season and then cellar it throughout the winter. We get a good price and we never have to run out for it. 
• Onion. So much to say! Studies show that onions specifically help with sore throats and coughs. This punchy allium has been in Ayurveda for centuries. Anti-carcinogenic, a guard against osteoperosis, anti-inflammatory. Onions do it all. 
• Carrots. Tons of minerals! Vitamin A! Antioxidants!
• Potatoes. More vitamins and minerals than the day is long. Did you know these beasts even have Vitamin C? Leave the skin on for maximum benefit.
• Thyme. Another antibacterial and anti-fungal herb. It is especially useful for respiratory functions and the reduction of mucus. I've definitely appreciated that quality. So sniff it up while you sit with your broth :) 
• Oregano. Another herb with antibacterial properties. Hippocrates used it for infections and respiratory issues. Can't go wrong with that. 
• Sage. You guessed it. Antimicrobial in general, a strong tonic, so many useful properties.
• Salt.  When you are sick it is important to stay hydrated. Salt keeps you in balance. 
• Peppercorns. Increases absorption of other vitamins, increases circulation, increases seratonin.

Use fresh if you can, it is absolutely best in this case. I also save things like broccoli stems, potato skins,  and cabbage leaves while I am cooking. Stored in a jar in my freezer, they make sure I get every piece of vitamin I can out of the food we eat. If you have some but not all of these items, you will still make a tasty broth. Don't be afraid to toss in other things you love. Today, I included a maitake mushroom and left out the oregano, for example.

So how to make it?

1. Toss in your chicken, vegetables and alliums and fill with cold water. Starting with cold water will help get a very deep flavor as you simmer. Place on a burner on medium-low heat. To extract extra calcium, Sally Fallon recommends tossing in a bit of vinegar. Either way, you are doing something lovely and poetic for yourself.
2. Slowly bring to a boil. Strain anything funny that comes to the top. Lower heat and simmer, covered. Simmer for a few hours.
3. About twenty minutes before you intend to remove the broth from the oven, toss in as much of each herb as you like, leaving out those you don't have access to or don't enjoy will not hurt this broth! 
4. Continue to simmer, covered with herbs for twenty minutes. 
5. Strain, tamping to extract every last nutrient. You will be happy you did. 
6. This broth can be used immediately, stored in the fridge for up to a week, or frozen indefinitely.  
7. Enjoy.   It is especially great the day of. Today, I made ricotta gnocchi in broth. It was a delightful. 

Ricotta gnocchi act as dumpling in this delicious Italian first course.