Mineral Rich Chicken Bone Broth Recipe {Paleo}

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This Mineral Rich Chicken Bone Broth is a staple recipe every cook should have – sip it as is, or use it as a base in soups, sauces and stews. 

I’ve been making lots of soup this winter, and keeping my freezer and refrigerator full of bone broths. Oftentimes, I have extra chicken bones and vegetable scraps that I throw in the freezer that I can throw into a pot to make chicken broth whenever I feel like it. However, recently, I’ve been been reading about the health benefits of gelatin in bone broth and trying to improve upon my chicken broth to make it even more nutrient rich.

Gelatin supports good digestion, so whether you sip on this Mineral Rich Chicken Bone Broth like tea, or use it as a base for soups, sauces or stews, it’s a great addition to anyone’s kitchen and cooking repertoire.  I like to make a big pot, divide it among smaller containers and freeze it.

You can see by the pictures that this chicken bone broth has a lot of gelatin in it – it’s nothing like the chicken broth you buy at the supermarket. When heated, it had a sticky mouth feel to it and has some nice body to it – the nutritious gelatin is what gives the broth that quality.

The key is in the bones used. Chicken feet add a lot more gelatin than more other chicken parts. Chinese cooks and restaurants use chicken feet for their broths although most people might not know that. Although wings are also good, you won’t get quite the amount of gelatin as if you use chicken feet. I was able to get chicken feet and chicken necks at a local butcher for 99 cents a pound. If you’re able to find them, I suggest buying as much as you can and keeping it in the freezer so you have a stash.

There are a couple of key components and steps to making a Mineral Rich Chicken Bone Broth:

Use both bones with a good amount of tendons and cartilage (chicken feet and wings) to give the broth some body (gelatin) and some meat for flavor (chicken thighs, drumsticks, chicken necks, chicken backs)Add vegetables as aromatics and additional mineralsAdd vinegar to the broth to help extract minerals from the bonesCook the broth at a simmer for 6-8 hours to extract as much flavor and gelatin from the meat and bonesSkim off any scum that comes to the surface of the brothAdd a bunch of parsley towards the end of cooking for added minerals

Be sure to check out this easy and delicious Slow Cooker Lentil Smoked Ham Soup that I made using this Mineral Rich Chicken Bone Broth.

You might also like to see my Mineral Rich Beef Bone Broth recipe.

2½ pounds chicken thighs on the bone2 pounds chicken feet2 tablespoons apple cider vinegar1 onion, roughly chopped2 carrots, roughly chopped3 celery stalks, roughly chopped1 bunch parsley, rinsed wellPlace chicken thighs, chicken feet, vinegar, onions, carrots and celery in a large soup pot. Add enough water to cover all the bones. Let sit for 30 minutes to an hour. Bring to a boil, then reduce heat to low; cover and simmer for 6-8 hours, removing scum that floats to the top occasionally. Add parsley and let simmer another 10-15 minutes. Let cool; then strain broth.

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Healthy Meal Ideas Featuring Fish, Chicken, Turkey, Vegetables and Dessert

Healthy Meal Ideas

As more people are growing concerned with a healthy diet, more people are starting to look for healthier meal ideas. Healthy meals do not have to be complex or taste terrible. Here are some healthy meal ideas featuring a variety of foods to make your meal planning easier.

Fish Based Healthy Low-Calorie Meals

Fish is an incredibly healthy meat option because of the necessary Omega 3 fatty acids. For those who enjoy it, there are several options for a healthy meal based around fish.

Check out:

• Grilled Tuna Steaks with Salad

• Salmon with Asparagus and Steamed Potatoes

• Tuna Steaks with Cous Cous and Corn on the Cob

• Grilled or Steamed Salmon Seasoned to Taste and Served with a Vegetable Medley

Chicken and Turkey Based Healthy Meals

Chicken and Turkey are far healthier than red meats, and are great alternatives for the people who do not enjoy fish based meals.

Check out these ideas:

• Grilled Chicken with Whole Grain Rice and Steamed Vegetables

• Turkey Casserole with Tomatoes and Sweet Corn

• Grilled Chicken Caesar Salad

• Chicken or Turkey Wraps with Baked Potato

• Chicken or Turkey with Pasta and Steamed Vegetables

Healthy Vegetarian Based Meals

Vegetarian meals are a wonderful way to eat healthy. Even people who are not strictly vegetarian can make a more affordable meal by leaving out the meat component. Since protein and other nutrients found in meat can also come from produce, you don't have to sacrifice nutrition or taste.

Check out these ideas:

• Stir Fry with your choice of vegetables

• Vegetable Curry with Brown Rice

• Fettuccine Alfredo (provided you still eat cheese products)

• Macaroni and Cheese (provided you still eat cheese products)

• Vegetable Soup

• Spaghetti with Marinara

Healthy Meal Tips for Dessert

Even when eating healthy, we are still going to crave sweet foods. This is where fruit salads, yogurt, and healthy whole grain cereals can come in handy. Freeze plain yogurt and top with a fruit medley to mimic ice cream. Try a Jell-O Pudding Snack, or making your own Jell-O parfait.

When choosing your healthy meal options, remember that fruits and vegetables are important. You can eat lots of them without worrying so much about your calorie intake. Consider low fat and low calorie alternatives to things such as butter and whipped cream. This will make your meals more healthy without having to sacrifice on taste!

If you want to get healthy meals on a budget, consider using a wholesale club to purchase your meat items in bulk. This will cut down on the price per pound and you can purchase several nights worth of meals at once.

To save time cooking, you can prepare all the meat together, freezing it until you are ready to use it. Steamed vegetables are available frozen and will steam in the microwave in the bag, so when you're in a pinch you can thaw your cooked chicken, turkey, or fish, and serve it with the microwave steamed vegetables for a healthy snack in a hurry.

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