Here in Epsom Personal Training we talk about food a lot of the time and my bone broths recipes tend to come up often. I have been asked about my love of bone broths several times and figured it was about time I shared my monster recipe with you.
I make broths because I am lazy: I like to have a batch of food ready and waiting for me. I like to eat when I am hungry, not after cooking for 30 minutes.
Not only is this broth easy to make, ready to eat when I want, it is also jam packed with protein, vitamins and minerals and fibre. All good stuff, ready to fill you with energy and vitality.
Without further ado.
Roast one whole chicken
Chop 200g liver and simmer in the broth pot (scrape away scudge that rises)
Chop 4 large carrots
1 large red onion
4-8 small potatoes
1 head of broccoli
1 red pepper
Chuck all this into the pot (or slow cooker) and add water until it is just above the food. Let this simmer until the chicken is ready to be added.
Shred that roasted chicken to pieces, every single piece of flesh you can remove and add that into the mix. Anything that you cant remove will soon melt off during the slow simmer process.
Now throw in the bones (make sure they are big enough to pick out once served) and the roasting juices too. My broths usually sit in a pot for about 8 hours or a slow cooker for 24 hours…the longer the better, especially with bigger bones from other meats.
At this stage I add in chilli flakes, mixed herbs, vinegar (it helps bring out the juices so I read somewhere) a little salt, soy sauce and anything else that may take my fancy for flavouring.
Occasionally I throw in a tin of tomato soup and extra chopped tomatoes but not always, in fact mostly only in winter do I do this.
Now for the amazing part of this seriously healthy dish.
It contains between 300 and 400 grams of protein depending on the size of your chicken, about 3000 calories and more goodness than you can shake a wooden spoon at.
Not being a vegetable fan this broth makes life really easy to pack in serious quantities of them.
Feel free to use a different meat; pork works very well by the way.
Obviously eating all of this one in one day on a fat loss diet is a no go but certainly not if you are trying to build some muscle mass! Get it down your neck son.
I love to dip in bread and butter to add in a few extras calories.
Also, maggie seasoning is sublime with this broth. Enjoy :)
Many of the historically powerful nations of warriors have used stew and broths as a staple in their diets from the Vikings to the Maori and they know a thing or two about being massive, healthy and strong.
Eat your broths boys and girls.