(Note: this is not ‘carnivore friendly’ because of the vegetables, garlic and onion… and it is not ‘GAPS’ friendly because it is cooked for longer than a meat stock – but it is gut friendly and delicious! If you want the carnivore/GAPS version you can check that one here after.)

This is my infamous bone broth recipe that I first fell in love with, and would always make for myself and my family.

For a short period there I would also sell and deliver this broth to people around town. I got a lot of great feedback on how delicious it was (which I already knew, but it’s nice to hear from other people too).

“I have been consuming Rory’s Bone Broths for the past 3 years. They are always tasty and delicious however, more importantly I know that Rory always sources the best ingredients available and made with integrity. They should be called Rory’s Soul Broths!” – Bonnie K

How often should you drink bone broth?

Honestly? Daily. As often as you can.

As you’ll learn from some of my upcoming posts/other blogs – bone broths and meat stocks are an essential part of a gut healing protocol. In particular meat stocks if you’re on the GAPS protocol, have a sensitive gut or are sensitive to histamines.

I personally at the moment am drinking on average around 1L a day. I could probably crank that up a bit at the moment though.

Where to get bones for bone broth?

I’ll do a full post on this eventually with a list of different companies I recommend in Australia, but for now here’s my recommendation on how to find them.

First you gotta make sure you get organic or grassfed if you can. Depending on where you live it can be more expensive, but honestly you are better off making Way higher in nutrients and also better for the animals and the planet.

Keeping that in mind, your local butcher may sometimes have grassfed/organic bones for bone broth. Not always but definitely ask.

Second option I would literally do a google search for ‘organic chicken frames, grassfed beef bones, organic chicken feet’ terms like that, but then the name of your city/town… So for example ‘organic chicken feet brisbane’ and it will come up with a bunch of options. Do your research from there and either pickup or get delivery!

Equipment you’ll need

Depending on what you’re wanting to achieve, you’ll need something different. I have only ever made ‘broth’ in a slow cooker as it’s very much set and forget. Meat stock you’ll want to simmer it in a pot on the stove (recipe for meat stock coming soon). Some people use a pressure cooker but I’m under enough pressure as it is 😂 just kidding, but I’ve literally never used a pressure cooker so I can’t share my experience yet.

You can get a decent slow cooker from $25AUD. The main one I use I think is around $40 and has lasted me 4 years. Very sound investment tbh. Mine is a 5.5L one I’m pretty sure.

You’ll also need some good class containers or at least BPA free plastic containers to store it, a big bowl and a strainer to strain any of the big ingredients out.

Now over to how to make it 🙂

Ingredients:

• 1-2 organic chicken frames (mine are typically around 900g to 1kg in total)
• 4-5L filtered water
• 2 stalks celery
• 1-2 medium carrots
• salt to taste (I usually just put 2 big pinches in. start at 1 tbs and see how salty you end up liking it)
• 1 tsp pepper
• 2 tbs apple cider vinegar
• 2 cloves garlic
• 2 onions
• 2 sprigs rosemary

Instructions:

1. Whip out your slow cooker and put your chicken frame/s in first.
2. Peel the skin on your onions, chop them up into quarters then chuck ’em in.
3. Peel the garlic and throw them in whole
4. Roughly chop the carrots and throw them in
5. Take the leaves off the celery and roughly chop it and throw it in
6. Add the salt, pepper, rosemary
7. Add your water until the chicken is fully covered or as much water in as your slow cooker will take. For me it’s 4-5L depending on how many veggies I pick in and the size of the chicken frame. (sometimes it will reduce if you are cooking it for long periods)
8. Add your apple cider vinegar last (this brings more of the minerals out of the bones)
9. Depending on the settings on your slowcooker and how hot the settings are, you can cook on high or low. 12 hours is the minimum, and I don’t go over 24 hours with chicken. The longer it’s cooked the more you will extract from the bones, the less it’s cooked for the less potential for histamines.
10. When it’s done, strain everything out into a bowl, and then pour the broth from the bowl in to containers.
11. I would freeze half of the broth, or leave as much as you think you’ll drink in the fridge then freeze the rest.
12. It lasts about 3-5 days fresh in the fridge, and 3-6 months in the freezer

You can use this as a base for other dishes like spaghetti bolognaise, soups, literally anything you can think of. Or you can drink it on its own with your meals or on its own.

Enjoy!

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