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Ginger contains essential nutrients such as magnesium, phosphorus and B vitamins. Additionally, there are several compounds within ginger, including gingerol (which gives ginger its pungent smell and flavour), shogaol, zingerone and paradol, which have not only been shown to reduce nausea, but also have anti-inflammatory, antibiotic and anti-tumourigenic properties (1). As such, ginger has been shown to reduce exercise-induced muscle pain, arthritic pain and even those niggling aches associated with a woman’s monthly cycle! (2).
Alongside ginger, this recipe also contains turmeric and cinnamon, both also known for their anti-inflammatory properties.Bone broth itself is also a good source of glutathione, a molecule found in every cell of the body which acts as a strong antioxidant, fighting free radical damage, thus reducing inflammation. It also supports in the formation of DNA and aids immune function. Studies have shown bone broth to have mild anti-inflammatory effects, particularly in the respiratory system (which explains why chicken soup is often used as an old-wives remedy for colds!) (3).
Organic chicken carcass (including neck,feet and offal if possible)
1 onion, roughly chopped
2 carrots, sliced lengthways
2 celery sticks, snapped
1 thumb of ginger, roughly sliced
1 tbsp ground turmeric or a thumb of freshturmeric
1 tbsp ground cinnamon
1 tbsp apple cider vinegar
Salt and black pepper
400-700 ml water (for a small-largechicken)
This is a base recipe which is fantastic onits own, but you can also increase the flavour and nutrient content by addingjust a few additional ingredients. Here are some of my favourite variations:
· For a zesty zing, add orange orlemon slices around 20 minutes before serving.
· For a spicy variation, add driedchillis and coriander seeds during the cooking process, then a squeeze of limeto serve.
· To create a herb-scented broth,tie a bundle of your favourite fresh herbs (I like basil and parsley) and addto the broth for the final 10-15 minutes of cooking.
· For a Thai-style broth, addchopped fresh coriander and a dash of coconut milk (a great source ofmedium-chain triglycerides – you can read more about the benefits of fats inthe diet here LINK TOARTICLE 1) before warming through to serve.
1. Place the ingredients into your slow cooker
2. Cook on low setting for 12hours or overnight
3. Strain and enjoy!
It really is as easy as that! Keep your eyes peeled for my upcoming 3-part blog series exploring leaky gut syndrome. In this series, you will find out what exactly leaky gut syndrome is and how it islinked to inflammation, what causes it and most importantly, some ways to manage it – which will include super-nourishing bone broth!
How are you planning to incorporate bone broth into your diet? Let me know in the comments below.
Organic chicken carcass (including neck,feet and offal if possible)
1 onion, roughly chopped
2 carrots, sliced lengthways
2 celery sticks, snapped
1 thumb of ginger, roughly sliced
1 tbsp ground turmeric or a thumb of freshturmeric
1 tbsp ground cinnamon
1 tbsp apple cider vinegar
Salt and black pepper
400-700 ml water (for a small-largechicken)
This is a base recipe which is fantastic onits own, but you can also increase the flavour and nutrient content by addingjust a few additional ingredients. Here are some of my favourite variations:
· For a zesty zing, add orange orlemon slices around 20 minutes before serving.
· For a spicy variation, add driedchillis and coriander seeds during the cooking process, then a squeeze of limeto serve.
· To create a herb-scented broth,tie a bundle of your favourite fresh herbs (I like basil and parsley) and addto the broth for the final 10-15 minutes of cooking.
· For a Thai-style broth, addchopped fresh coriander and a dash of coconut milk (a great source ofmedium-chain triglycerides – you can read more about the benefits of fats inthe diet here LINK TOARTICLE 1) before warming through to serve.
1. Place the ingredients into your slow cooker
2. Cook on low setting for 12hours or overnight
3. Strain and enjoy!
It really is as easy as that! Keep your eyes peeled for my upcoming 3-part blog series exploring leaky gut syndrome. In this series, you will find out what exactly leaky gut syndrome is and how it islinked to inflammation, what causes it and most importantly, some ways to manage it – which will include super-nourishing bone broth!
How are you planning to incorporate bone broth into your diet? Let me know in the comments below.
1. Alsherbiny, M.A., Abd-Elsalam,W.H., El badawy, S.A., Taher, E., Fares, M., Torres, A., Chang, D.,Guang, C.2019. Ameliorative and protective effects of ginger and its main constituentsagainst natural, chemical and radiation-induced toxicities: A comprehensivereview. Food and Chemical Toxicology,123, 72-972. Terry, R., Posadzki, P.,Watson, L.K., Ernst, E. 2011. The Use of Ginger (Zingiber officinale) for theTreatment of Pain: A Systematic Review of Clinical Trials. Pain Medicine,12,1808-18183. Hsu, D-j., Lee, C-w., Tsai,W-c., Chien, T-c. 2017. Essential and toxic metals in animal bone broths. Foodand Nutrition Research, 61, e1347478
