Homemade Anti-Inflammatory Chicken Bone Broth Recipe

This homemade anti inflammatory bone broth recipe is bursting with delicious flavor and nutrients. Bone broth has been consumed by our ancestors for thousands of years. It is rich in collagen and amino acids that we are greatly lacking in our diets. In this blog post, learn all about anti-inflammatory chicken bone broth, diving into its immune-boosting properties, and the ease of preparing it in a slow cooker or pressure cooker.

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Bone Broth: An Amino Acid Powerhouse

I have been making this anti-inflammatory bone broth recipe for about 10 years and it is one the most fantastic recipes for gut health. When we first got married we didn’t have money to buy things like grass-fed beef and farm fresh eggs. We had to buy the cheapest cuts of meat and I knew we were greatly lacking in collagen and glycine. Thankfully though, this recipe came to the rescue.

Once a week, I’d prepare a rather cheap whole chicken (I think it was $4 or $5 at the time for a whole chicken) and roast it with some veggies. Then I’d throw the bones in the crockpot with some water, veggies and a little apple cider vinegar. A few days later I had a crockpot full of broth. It saved us money because I didn’t have to buy store-bought chicken broth and the nutrients were far better than what I could have hoped for in store-bought broth!

Now that our family prioritizes grass-fed, organic, and pasture-raised meats (which is often much pricier), I’ve learned that organic and pasture-raised chickens have much healthier bones and create a more wholesome bone broth. That said, for those of us who are trying to follow an ancestral diet on a budget, this recipe is still wholesome, no matter what type of chicken you use!

What is Bone Broth? 

Bone broth is a nutrient-rich broth made by simmering chicken (or other animal) bones and connective tissues in water, typically with the addition of vegetables, herbs, and spices. The simmering process helps extract minerals, collagen, amino acids, and other beneficial compounds from the bones and tissues, resulting in a flavorful and nutritious broth.

To make bone broth, bones are simmered in water for an extended period, often ranging from several hours to a day or more. This prolonged cooking time creates the most nutrient broth.

How Is Bone Broth Different From Traditional Chicken Broth?

We all know food today has declined in quality. The average box of chicken broth is often made from a chicken concentrate that is highly processed and filled with preservatives to extend shelf life. Many brands also add dyes to give it a more appealing color and the bones are not used to produce the broth. This means the broth has little to no collagen.

Bone broth on the other hand, is incredibly nurturing and filled with amino acids, collagen and other beneficial molecules.

Is Bone Broth a Good Source of Collagen?

One of the ways our diets have changed from ancient times is that we have access to already butchered meats and do not have to consume all the parts of an animal to meet our protein requirements. Our ancestors used to butcher a cow and eat the entire animal, hoof to head. This meant they consumed a good amount of tendons, ligaments, and organ meats. These parts of an animal contain a high amount of collagen which is an essential protein for healthy skin, hair, nails, and joints. 

Collagen (and gelatin which is a degraded form of collagen) has been linked to the improvement of leaky gut syndrome, lowering blood sugar, and preventing/improving osteoporosis (source). With so many fantastic health benefits, adding gelatin to your daily diet is a no-brainer!

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Instead of buying boxes of chicken broth from the store, consider making your own bone broth! It’s inexpensive, delicious, and takes very minimal effort. Plus the health benefits are outstanding!

​Chicken Bone Broth Benefits:

Bone broth is a treasure trove of amino acids, the building blocks of protein. Amino acids such as glycine and arginine are abundant in bone broth, playing crucial roles in various bodily functions (source). Glycine, for example, supports the immune system and is a potent anti-inflammatory agent.

In addition to being a powerhouse of amino acids, bone broth has many other health benefits.

Gut Health

One of the standout features of bone broth is its potential to promote gut health. Leaky gut, often associated with inflammatory bowel diseases like ulcerative colitis and celiac disease, may benefit from the nourishing properties of bone broth. The collagen and gelatin found in bone broth can help repair and maintain the gut lining, reducing intestinal permeability and supporting digestive health.

What Is Leaky Gut Syndrome?

There is a LOT of much needed research coming out currently on intestinal permeability or what is colloquially known as “leaky gut syndrome”. While the term is thrown around frequently, it’s important to understand what is actually happening in the body when the intestines become weak and inflamed.

Leaky gut syndrome occurs when the gut is weakened and inflamed from conditions like chronic stress, lack of physical mobility, and overconsumption of highly processed, high-sugar foods. The intestines begin to “leak” or allow the passage of molecules into the bloodstream that should not be there. This leakage can then cause further issues such as hormonal, immune, nervous, respiratory or reproductive system diseases. (Source).

Leaky gut syndrome can be healed and prevented by lifestyle changes, specifically dietary changes. Eliminating ultra-processed foods is a great first step in the healing and prevention process. Studies have also found an overwhelming amount of evidence that probiotic-rich foods help to heal the gut and prevent gastric inflammation. Collagen is a powerful protein that helps to strengthen the gut and decrease inflammation which leads to repair of the colon lining.

Skin, Hair and Nail Health

If your dermatologist has ever recommended you take a collagen supplement for your skin, hair, and nail health- bone broth is another great addition! While I highly recommend taking a collagen supplement, I always try to get as much collagen as I can into my body naturally through the foods I eat and feed my kids. (Check out my collagen gummies HERE!)

Chronic Disease Improvement

Collagen (and gelatin which is a degraded form of collagen) have been studied extensively (although more studies need to be performed). Research has found that collagen + gelatin are advantageous in lowering blood sugar, and preventing/improving osteoporosis (source).

Tips + Tricks For Homemade Bone Broth

• For a richer, more flavorful broth, roast the bones in the oven before making the broth. Place the bones on a baking sheet and roast at 425 degrees for 30 minutes. Resume recipe as written.
• The gel that forms on the top is packed with collagen so be sure to not skim it off! It’s the best part.
• This recipe can be replicated with different types of bones to produce beef stock, fish stock, etc… Beef bones, commonly used in beef bone broth, offer a unique set of benefits, including support for heart health.
• Explore local butcher counters or grocery stores for a variety of bones, or connect with local butchers who may provide a mix of bones at a reasonable price.

Ingredients:

• Chicken Bones: I prefer to use a whole chicken skeleton, including wings and spine. If you can get a whole chicken including the head, this produces a lot of gelatin! Chicken feet are loaded with gelatin also. Some oriental grocery stores carry them or you can ask a local butcher if they have any. Using a free-range, organic chicken will produce the best, most nutritive broth that gels. That said, I have used many rotisserie chicken from Publix or even chicken wings from Wing Night.
• Cold filtered water
• Apple Cider Vinegar
• Onion: I like to roughly peel an onion and slice it in half.
• Carrots + peels: I like to roughly peel a few carrots and include the peels in the stock
• Celery: I usually break a few stalks of celery in half.
• Parsley: Adds some fresh flavor and zest.

Supplies:

• Crock Pot
• Strainer/sieve
• Sharp knife

Let’s Make Homemade Bone Broth

Step 1:

Place 2-3 pounds of chicken bones (whole skeleton, wings, drumsticks, chicken feet, gizzards) in a large crockpot.

Step 2:

Roughly peel an onion and chop it in half. Peel 4-5 carrots and add peels and carrots to the pot. Break several celery stalks in half and place in the pot.

Step 3:

Cover bones + veggies with filtered water. Add about 2 TBS of apple cider vinegar.

Step 4:

Season with salt and pepper. Turn the crockpot on low and cook for 24 hours.

Step 5:

After 24 hours, strain bones and veggies out of the broth with cheesecloth or a sieve.

Step 6:

Add chopped parsley or other herbs if desired.

Storage:

Once your broth is ready, store it in mason jars or glass jars for easy access. 

Freeze in ice cube trays for convenient portioning, and use as a base for soups, stews, or simply enjoy a warm cup on its own.

Cooking Variations: 

The easiest method for cooking bone broth is a crockpot but you can also cook it in a few other ways.

Stove Top:

Bring all ingredients to a boil in a pot on the stove top. Once boiling, use a spoon to skim the top of the broth. Reduce the heat to low and simmer for 6-24 hours.

Pressure Cooker:

Place all ingredients in the pressure cooker and cook on high for 3 hours. Check the bones to make sure they are soft and falling apart.

How to Eat Bone Broth:

There are so many was to incorporate your homemade bone broth into your diet. Here are a few of our favorites:

• Plain, in a mug any time of day
• In chicken noodle soup or other soups
• In place of water when making rice
• As a base in sauces and marinades

More Ancestral Food Ideas:

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