Immunity in a Pot: Crafting a Nourishing Bone Broth for Flu Season

Flu season is upon us, so let’s cover some basic steps for cooking a nourishing bone broth to protect against or heal from, those pesky colds and flus.

First things first: “RESPECT THE BROTH”! Your broth/stock is not a garbage can. If you put subpar ingredients in, you’ll get a subpar result out. Use fresh, good-quality produce (ideally organic) whenever possible. Remember, broth is the foundation of fantastic soups or sauces—treat it with love.

1. Prep the Bones

   • If you’re using bones (chicken, beef, or otherwise) instead of a whole bird or roast, start by rinsing them under cold water to remove any impurities. This step sets the stage for a cleaner, clearer broth.

2. Cold Water Start

   • Place your bones in a pot and cover with cold water. (Cold water helps break down the cartilage.)

3. Bring to a Boil, Then Skim

   • Bring the water to a boil, reduce to a simmer, and skim off the scum that rises to the surface. (This step is crucial if you want a clear, clean broth.)

4. Add Veggies & Seasonings

   • Toss in your mirepoix (2 parts onion, 1 part carrot, 1 part celery) and, if you like, a sachet of herbs/spices wrapped in cheesecloth. (The size of the veggies depends on how long you plan to simmer.)

5. Don’t Forget the Acid

   • Include a splash of white vinegar or apple cider vinegar. (Acid helps break down connective tissues during the slow simmer and promotes that lovely gelatinous texture.)

6. Mind the Simmer

   • Avoid letting the broth boil at this point. Keep the water level above the bones—exposed bones can darken and affect the color of your broth.

7. Simmer & Strain

   • If you're using smaller bones (like chicken), 3 to 4 hours of gentle simmering usually does the trick.
   • For larger bones (like beef or lamb), plan on at least double that time—around 6 to 8 hours or more—to fully extract the marrow and nutrients.
   • Once done, strain your broth through cheesecloth or a fine mesh sieve, then cool it promptly if you’re not using it right away.

8. Cool & Enjoy

   • If you’re not using the broth right away, cool it as quickly as possible. Otherwise, savor a nourishing cup of that healthful goodness right now!

Be kind to yourself and stay grounded! 💜

Stay well, friends!

Healthfully yours,

Diane 🌞