SOUPer Simple Chicken Stock / Bone Broth

Chicken Soup starts with good broth.


This recipe for chicken bone broth is nourishing, easy, and a great start for several soups.

You may have heard the buzz about “bone broth.” This recipe is a bone broth rather than just a chicken stock, meaning the bones are stewed for a long period of time to dissolve their minerals and protein into the broth. Bone takes a bit of time to cook down, so the longer you cook the broth, the more minerals you will receive in your nutritious brew.

Bone broth is a protein and mineral supportive food. Many of our diets are mineral deficient (most blood pressure patients I have seen, as an example, do better once I boost the calcium, magnesium, and potassium in their diets) and deficient in the protein-rich parts of animals we likely would have eaten as primitive humans (like joints, cartilage — these elements can be leached into the broth!)


Most vitamins will be destroyed by this extremely long cooking time. If you want a more balanced meal, try soup you made with your stock (or just sip the broth, as I tend to do) alongside a fresh salad.

Please keep in mind that quality is more important than quantity. Fat and Bones store toxins and heavy metals, respectively. Choose organic poultry for your bone broth.


Other uses for bone broth:

Sip it as part of your breakfast or in the evening. Add a pinch of black pepper and you have instant soup!


… Use small amounts of it to flavor sauces and other dishes.


… Use it to make delicious grains (chicken-flavored wild rice, for instance)

Freeze for when you are feeling ill. Reheat and sip during trying times.



What if obesity were a symptom  rather than a cause?

Adipose tissue is endocrinologically / metabolically active in ways that we are frighteningly aware of and likely in many ways that we aren’t. This talk wraps a bit of reality around the issues that health providers face using the traditional wisdom about diabetes and a one-size-fits-all-sizes approach to nutritional advice stemming from prejudice in Western medicine. I completely agree with Dr. Attia in that we have a lot to learn and must go where the science takes us. It makes sense to reassess causation when there are many roads to insulin resistance seemingly independent of obesity. At the end of the day, good advice may be two parts traditional wisdom + one part new understanding. ¬†What is abundantly clear is that no part of lifestyle-oriented disease exists alone, and that attention to diet without attitude, exercise, and environment usually leads to failure.

I was initially drawn to nutrition advice from traditional chinese medicine out of curiosity, and continue to learn more and more for the perspective. This is a great example: the perspective of causation related to internal disease processes, such as diabetes, seemed so utterly rational and inclusive that it complimented the firm– and maybe only partially correct– explanations that I learned in school. I was hooked by the logic and relevance to daily life. We are excellent at understanding the cellular mechanisms, but we still have a lot to learn about the endocrine system and feedback regulation over the course of a lifetime.