Learning most of the time for me and most folks comes out of necessity. As we all age our body does not function as efficiently as it did when we were in our twenties. One issue that is common as we age is our kidneys, they are the filters of our bodies, they get clogged up and don't do as good a job.

Barley water is a simple drink that has many health benefits, but it's best known for it's ability to detox the body and flush out the toxins and aid in digestion. Barley water is nothing new and has been enjoyed in England and Asia as a hot beverage like tea. Many other countries also enjoy it cold as a summer drink to help reduce the body temperature.

The Mayo Clinic recommends barley as a source of soluble fiber. Which most of us could use. I have started drinking barley water a couple times a week but I boil the barley and strain out the barley and just drink the water. I then use the barley in other ways. You may also blend the cooked barley with the water to make a thicker drink. This certainly will contain higher amounts of digestive fiber and more calories. If you choose to use this method be mindful of the higher amounts of fiber and calories you are consuming.

Vitamins: Barley also have several vitamins B1 (thiamin) and vitamin B3 (niacin). The B vitamins are needed for a healthy nervous system, proper liver function and great for your skin, hair, and eyes. The other important vitamins in barley are choline, pantothenic acid, riboflavin, and vitamins A, K, B6 and B12.

Minerals: Barley contains minerals like selenium, iron, magnesium, zinc, phosphorus, and copper. Selenium, along with vitamin E, protects the cell membranes from deterioration and aids normal thyroid function. Copper and iron play an important role in the formation of bone and cartilage.

Antioxidants: Barley also contains antioxidants That slow down the rate of oxidative damage by the free radicals.

Phytochemicals: Phytochemicals are natural plant-based chemicals that decrease the risk of heart disease, diabetes, and cancer. Being a plant source, barley is said to contain these phytochemicals.

Low Glycemic Index: The glycemic index of boiled pearled barley is 35, which is the lowest among all the common cereal grains. Making it a great  carbohydrate choice for diabetics or dieters who are recommended a low glycemic meal plan.

Recipe: Single Serving which I use

• 1T. barley
  
• 1 - 2 cup water
  
• Boil for 15 minutes or until the barley is soft.
  
• Strain out the barley and top off the water back up to 1 cup - cool
  
• Use the cooked barley on my salad for lunch
  

Recipe: Cooked Barley Water - Serves: 4 cups
Ingredients

• 1 cup organic Pearl Barley
• 5 cups water
• Juice of ½ - 1 lemon (to taste, or other fruit if preferred)
• 1 tablespoon raw honey (optional to taste)
• Cinnamon stick (optional)
• Fresh ginger root (optional, to taste)

Instructions

1. Wash the Pearl Barley and soak it in water for at least an hour.
2. Place the Pearl Barley, water, ginger and cinnamon in a pan. Switch the heat on.
3. Boil it and then simmer for 20-25 minutes with the lid off. This will reduce the amount of water by about ⅓. The grains should be softened and cooked.
4. Switch off, strain and add a few drops of lemon juice to the water (you can alternate with mint leaves, orange or lime juice, maple syrup, other herbs and spices etc.). Set cooked barley aside.
5. Add honey to taste, stir and leave to cool. Now your homemade barley water is ready!

Notes
It is best to drink it on the day of making. It can also be refrigerated in an airtight container for up to 3 days.

Recipe: Raw Version of Barley Water
 Ingredients

• 1 cup organic Pearl Barley
  
• 5 cups water
• Juice of ½ - 1 lemon (to taste, or other fruit if preferred)
• 1 tablespoon raw honey (optional to taste)
• Cinnamon stick (optional)
• Fresh ginger root (optional, to taste)

Instructions

1. Place all of the above ingredients into a large glass jug and cover with a breathable lid or kitchen towel.
2. Stir the mixture and let it sit for 24 hours.
3. Strain and serve.

Source:
Fit for Live TV, 9 Benefits of Barley Water,  by Anitha Gomathy
foodndtv.com, 5 Amazing Barley Water Benefits,  by Plavaneeta Borah
http://www.stylecraze.com - 25 Benefits of Barley

Tea has many health benefits, and I drink green tea everyday. After learning about Rooibos I have added it to my evening ritual. Rooibos tea (pronounced ROY-boss) is native to South Africa and has benefits ranging from healthy bones to cancer prevention even weight loss. The best part is, it's pretty tasty, with no caffeine and is low in tannins.

Many of the experts agree that rooibos rivals green and black as both an anti-inflammatory and an antioxidant, protecting your cells from damage by free radicals and reducing inflammation. The tea is rich in minerals like calcium, iron, potassium, copper, fluoride, manganese, magnesium, zinc and alpha hydroxy acid. In fact, there is almost no part of your body that doesn’t benefit from rooibos tea.

Rooibos tea is naturally sweeter than other teas and needs to steep longer 1 tsp per cup is all that is needed and let it steep for 15 minutes. I add a bit of honey to the tea but it's pretty good just plain.

Benefits:
Anti-inflammatory
Polyphenols are organic chemicals praised for their antioxidant anti-inflammatory, antiviral and antimutagenic qualities

Lowers Blood Pressure:
Rooibos tea is a natural remedy to help relieve and prevent hypertension. It works by lowering the blood pressure. I have found it to be helpful.

Improves Bone Health:
Rooibos tea contains two specific flavonoids, orientin and luteolin, that increase mineral content in bones. Along with having no caffeine it makes it perfect for those who can't have caffeine.

Controls Diabetics:
Aspalathin is one of the rare antioxidants found in rooibos tea.  It can help to balance blood sugar, improve insulin resistance and glucose absorption by muscles, and boosts the insulin secretion from the pancreas. This all adds up to an ideal defensive shield against developing type II diabetics.

Skin Care:
The alpha hydroxy acid and zinc in this red tea are very good for the skin.  Alpha-hydroxy acids are believed to reduce the signs of wrinkles. Rooibos tea is one of the very few natural sources of alpha hydroxy acid. You can apply the tea as a facial mask. It's worth a try....

Prevents Kidney Stones:
There is no oxalic acid in the rooibos tea so drink up.
 
This tea is available at the Co-Op in the Retail Store, I bought 1 pound bulk loose tea for under $10.00. If you join the Co-Op there is no shipping.

Word of Caution:
Rooibos is powerful, it may interfere with treatments for various conditions, including chemotherapy for cancer patients also, if you have hormone-sensitive cancer like breast cancer. As with any new drug or food talk to your doctor before adding it to your diet.


Sources:
draxe.com, Rooibos Tea
Organic Facts, 13 Benefits of Red Rooibos Tea
WebMD.com The Tao of Tea

I have never used agave syrup and someone asked me what my thoughts are on the product. Let me share what I have found out. You've seen agave syrup in your grocery store or in products sweetened with it's nectar. It's about 1.5 times sweeter than sugar and comes from the same plant that is used to make tequila.

Is it better than sugar, honey, or maple syrup? Are there benefits to using it if you are losing weight or have diabetes?

The answer may be more about your personal taste than about health. If you were hoping that you could use as much agave as you like, that's unfortunately not the case.

What Is Agave?
The agave plant grows in the southwestern U.S. and through the northern part of South America. Most agave sweeteners come from the blue agave plant.  It's not the raw nectar, it's highly processed before you can add it to your tea, top your pancakes with it, or get it in an energy drink, bar, or other product.

Agave syrup, is considered a low-glycemic, product and may not have a lot of glucose, but it's has a high percent of fructose and in some cases  even higher than  high-fructose corn syrup. It's one and a half times sweeter than sugar so you should theoretically use less of it, you still need to be careful. Too much means too many calories and too much fructose and all the health risks associated with that....Read More

The American Heart Association recommends limiting sweeteners to no more than 6 teaspoons for women and 9 teaspoons for men per day, on average. That includes all sources, whether it's agave, sugar, high-fructose corn syrup, or anything else.

Health Impact
Due to its high fructose levels, agave syrup has the potential to lead to insulin resistance and significantly increased triglyceride levels (a risk factor for heart disease).

Sources:
wikipedia.org/wiki/Agave_nectar
http://www.webmd.com

Lately all you hear about is how bad high-fructose corn syrup is. That got me to thinking, what is the difference between corn syrup and high-fructose corn syrup or (HFCS).

Both are sugars, and we all know sugar is not the best for your health. Plain corn syrup is simply glucose, the most basic sugar molecule.  HFCS is 45% glucose and 55% fructose. The exact percentage of fructose can vary depending on the product it is used in.

The negative health consequences can be seen in the different ways that fructose and glucose are metabolized in your body. Fructose is absorbed in your small intestine and sent off to your liver for processing before it hits your bloodstream. If there is too much fructose for your liver to handle, it will be converted it into fat.  "Studies in animals show that fructose intake in particular can alter your ability to control appetite, reduce your ability to burn fat, and induce features of metabolic syndrome. This includes raising blood pressure, increasing fat, and causing fatty liver and insulin resistance," says Richard Johnson, M.D., professor of medicine at the University of Colorado in Denver and author of The Fat Switch.

In comparison, corn syrup which is glucose is dumped directly into your bloodstream, ready for your tissues to soak it up and use as energy. This is why HFCS gets a lot more bad press than corn syrup.
 
Lets face it sugar is bad for you in any form, and we consume more than we should. The recommended amount for women is no more than 6 teaspoons of added sugar each day and for men is 9 teaspoons. This is according to the American Heart Association.

To put this in perspective, a 20 oz. sugar sweetened beverage, (soda, sports drink or juice) usually contains 15 to 17 teaspoons of sugar. The average American takes in more than 22 teaspoons (352 + calories) of added sugar daily.

If weight loss is one of your goals the best place to start is reducing your sugar consumption. Sugar is one of the few foods that is actually addicting, so reducing it in your diet can be a challenge.

Sources:
Shape Magazine,
Ask the Doctor Corn Syrup Confusion, by Dr. Mike Roussell
Everything you Need to Know About Sugar, by Lindsey Emery

I am always looking for ways to cut calories and increase the nutrition of my deserts and baked items without giving up flavor and texture. Avocados are not the first thing you think of when baking but, they are high in heart healthy monounsaturated fat. Avocados can actually lower LDL (bad) cholesterol and maintain HDL (good) cholesterol while help decrease belly fat. Substituting  avocados in baked goods helps increase their nutritional value by contributing more protein, fiber and B vitamins, as well as folate acid, potassium, vitamin E, and K. Substituting butter with mashed avocado also lowers the calories of your baked items. Half a cup of butter is 813 calories, and the same amount of mashed avocado is 184 calories, that is a real savings.

Avocados can be used as a substitute for butter or oil in your favorite baked good recipes like cookies, cakes or muffins. The result may vary slightly by recipe. Assume a one-to-one substitution of avocado for butter in your recipe.  However when substituting avocado for oil it may be necessary to add another liquid to "thin out" thicker batters or mixes. Experiment a bit with the recipe.

I have found you will get better results if you only substitute half the amount of butter in your recipe for mashed avocado. If you substitute the whole amount, you'll end up with baked items that will not raise as high. One avocado yields about three-quarters of a cup.

Avocados contain a high water content, so they yield a softer, moister baked good. You may also note the color, the pretty green. This can be a plus depending on what you are making.

Sources:
https://www.avocadocentral.com

I have always thought you are what you eat, well that's the same with cattle. There is a huge difference in grass fed beef and beef that is fed grain. 

1. Grass fed beef is lean which means it's lower in fat. A 6-ounce steak from a grass-finished steer has almost 100 fewer calories than a 6-ounce steak from a grainfed steer.  

2. The animals have more omega-3s than grainfed animals. Omega-3s are formed in the green leaves of plants. Sixty percent of the fat content of grass is a type of omega-3 fatty acid called alpha-linolenic or LNA.  Grass-fed beef has the recommended ratio of omega 6 to omega 3 fats (3:1.)  When cattle are taken off grass and shipped to a feedlot to be fattened on grain, they lose their valuable store of LNA as well as two other types of omega-3 fatty acids, EPA and DHA.  Each day that an animal spends in the feedlot, its supply of omega-3s is diminished.

3.Grass-fed beef is loaded with other natural minerals and vitamins, plus it's a great source of CLA (conjugated linoleic acid) a fat that reduces the risk of cancer, obesity, diabetes, and a number of immune disorders.
Beef, in its natural grass-fed state, is a perfect health food.

REAL Beef is Grass Fed Beef
When we switch from grain fed to grass fed meat, we are simply returning to the diet of our long-ago ancestors, the diet that is most in harmony with our physiology. Every cell and every system of our bodies will function better when we eat products from animals raised on grass.

Sources:
http://www.mercola.com/beef/health_benefits.htm
The Health Benefits of Grass Farming,

Why Grassfed is Best!
Author: Jo Johnson

Have you heard of xanthan gum, it's one of the 30 most popular ingredients used in food products today? You’ll find it in salad dressings, sauces, ice cream and also gluten free foods. In most cases, it’s used as a thickening agent, or as a stabilizer to prevent separation of ingredients (like yogurt).

Xanthan gum may be derived from a variety of sources such as corn, wheat, or soy. The sugars in these products are fermented resulting in a moist paste. This is then dried, and ground into a fine powder.  The powder when mixed with a liquid becomes viscous and almost gel-like.

Nutritionally, xanthan gum is a carbohydrate with 7 grams of fiber per tablespoon. As far as I can tell there are no health issues unless you are allergic to corn, wheat or soy, in which you should avoid xanthan and use an alternative like guar gum or locust bean gum. The only other issue I have found is for some people it may cause bloating after eating.

The reason I am introducing you to this product is if you or a loved one can not eat gluten you should become familiar with xanthan. Xanthan gum helps give the dough a sticky consistency if you are baking with gluten free flour.
Only a small amount of xanthan gum is necessary to achieve the desired result, usually less than 0.5% of the food product weight. Also when mixed with guar gum or locust bean gum, the viscosity is more than when either one is used alone, so less of each can be used.

Why do we use xanthan gum in gluten-free baking?
In gluten-free baking, we rely on xanthan gum to provide elasticity and stickiness in our doughs and batters. Since we don’t have gluten present, we need something that acts as the binding agent for the flour. It also helps hold onto some moisture, and helps give the baked good some structure. Without the structure the baked good will just crumble in your hands.

How to use xanthan gum in gluten-free baking
When using xanthan gum in gluten-free baking, a little goes a long way.
Before you start a recipe, or consider adding xanthan gum, your first step is to check the ingredients on the side of your bag of gluten-free flour. If the mix already contains xanthan gum, you likely won’t need to add any more, as those flours/mixes have been specifically formulated to take that into account. Bob's Red Mill All Purpose Gluten Free Flour does not have xanthan added which I like because you have the ability to add what you feel is needed. (available thru the Co-Op)

If your flour mixture doesn’t contain xanthan gum, then you’ll most likely want to add some to your recipe, especially if you’re making something like bread or pizza, these items use yeast and the development of gluten for leavening.
There are no hard set rules on the amount but this is what Bob's Red Mill website offers as guidelines:
Xanthan Gum
1/4 tsp. for Cookies
1/2 tsp. for cakes
3/4 tsp. Muffins and Quick Breads
2 tsp. for Bread or Pizza Crust

Xanthan gum and allergies
You can use guar gum 1:1 in most recipes.

In general, you should never need more than 1 tablespoon of xanthan gum for a gluten-free recipe. And actually, adding too much xanthan gum can compromise the texture of your baked goods, making them too sticky and gummy. If you’ve ever had a recipe that simply won’t bake through no matter what you try, we recommend checking the amount of xanthan gum you’re using – that could potentially be the problem.

Baking with gluten free flour is indeed different and does require some experimentation. I hope this will shed some light on how to make that perfect baked item for your loved one even if they have gluten issues.

Sources
Alyssa Rimmer King Arthur Foods, August 2015
http://blog.fooducate.com

Coconut milk is high in fiber and vitamins C,E,B1,B3, and B6. It also contains minerals like iron, selenium, calcium, magnesium and phosphorous. If you are lactose intolerant and can not eat dairy, coconut milk is a good option for you.

Coconuts contain significant amounts of fat in the form of medium chain saturated fatty acids (MCFAs) in particular, one called lauric acid. Lauric acid is converted into a compound called monolaurin which is antiviral and antibacterial.  It is thought that consumption of coconut milk may help protect the body from infections and viruses. The consumption of coconut milk is thought to improve your immune system health.

Health Benefits
Heart Disease & Blood Pressure
The medium-chain saturated fatty acids in coconut milk may also improve heart health. They may also kill the three major types of atherogenic organisms -- bacteria that cause plaque formation in the arteries -- that may lead to heart disease. Because coconuts contain minerals important for circulation and controlling blood flow, coconut milk is also useful for lowering blood pressure and keeping blood vessels flexible, elastic and free from plaque buildup.

Healthy Skin and Hair
The fatty acids in coconut milk are a natural antiseptic and may help treat dandruff, skin infections, wounds and dry, itchy skin. I use coconut milk as a moisture on my skin every day, because of the antiseptic qualities.

Weight Loss
People who include more healthy fats in their diet, such as the medium-chain triglycerides in coconut milk, eat less than those who don't get enough fat. Fats help the body feel full and satiate the brain receptors that control the appetite. The fat in coconut milk may also increase metabolism and perhaps increase weight loss on a reduced-calorie diet.

Improves Digestion and Relieves Constipation
Coconut milk nourishes the digestive lining due to its electrolytes and healthy fats, improving gut health and preventing conditions like IBS.

Manages Blood Sugar and Controls Diabetes
The fat content of coconut milk can help slow the rate at which sugar is released into the bloodstream, better controlling insulin levels and preventing a “sugar high” or worse, conditions like diabetes. This is one reason why coconut milk is especially good to add to sweetened recipes, like desserts. Coconut milk’s MCTs are also a preferred source of energy for the body rather than sugar.

Prevents Joint Inflammation and Arthritis
Coconut milk’s MCTs can help lower inflammation, which is associated with arthritis and general joint or muscle aches and pains.

So next time you bake a dessert think coconut milk it's good for your body and pretty tasty.
Tamara

I have to admit I know nothing about salt. Sure you buy white table salt and use it to season everything. Today there is a whole new world in the variety, color and tastes of salt, but is it worth the extra cost?

How Salt Affects Your Health
Salt is a crystalline mineral made of two elements, sodium (Na) and chlorine (Cl). Sodium an chlorine are absolutely essential for life in all animals and humans. The main function is to help the brain and nerves send electrical impulses through out your body. The reason salt is often perceived as unhealthy (in large amounts), is that it can bind water in the bloodstream and raise blood pressure.

But even though studies have suggested that lowering salt intake can reduce blood pressure by 1-5.4 mm/Hg, there is no evidence that lowering salt prevents heart attacks, stroke or death.

Most of the salt in our diet comes from processed foods. If you eat mostly whole, unprocessed foods then you don’t need to worry about adding some salt to your meals. Most of the world's salt is harvested from mines, or by
evaporating sea water or other mineral-rich waters.

Different Types of Salt:
Refined Table Salt

• This is the most commonly used salt, it's highly refined with most of the impurities and trace minerals removed. When salt is ground finely it tends to clump together. For this reason, anti-caking agents are added so it flows freely. Table salt is almost pure sodium chloride, 97% or higher.
• Anti-caking agents typically used are Ferrocyanide, talc, and silica aluminate. Aluminum intake may lead to neurological disorders.
• One difference is the addition of iodine which is added to most table salt.
• Iodine deficiency was and still is common in may parts of the world. It is the leading cause of hypothyroidism, mental retardation and many other health problems.
• Therefore, if you choose not to eat regular iodine-enriched table salt, then make sure you’re eating some other foods that are high in iodine, like fish, dairy, eggs and seaweed.

Sea Salt

• Like table salt, it is mostly just sodium chloride. It does usually contain some amount of trace minerals like potassium, iron, and zinc. The darker the salt the higher the concentration of impurities and trace minerals.
• Sea salt is made by evaporating the sea water and may contain trace amounts of heavy metals like lead due to the pollution of the oceans.
• Sea salt is often less ground than regular refined salt, so if you sprinkle it on top of your food after it has been cooked, it may have a different mouth feel and cause a more potent “flavor burst” than refined salt.
• Use it for: Adding a pungent burst of flavor to just-cooked foods. These crystals will complement anything from a fresh salad to a salmon fillet.

Kosher Salt

• The main difference between regular salt and kosher salt is the structure of the flakes. It's larger and easier to pick up with your fingers and spread over your food. This texture will give you a burst of salt much like the sea salt when added the last minute to your foods.
  
• Another difference is most kosher salt does not have any additives like anti-caking agents and iodine.
  
• Use it for: All cooking, the flavor dispenses quickly and due to it's size is easy to handle.

Himalayan Salt

• Himalayan salt is mined in Pakistan, at the second largest salt mine in the world. The pink color indicates a trace amount of iron oxide (rust). It also contains small amounts of calcium, iron, potassium and magnesium. There is also slightly lower amounts of sodium then regular salt.
  
• Many feel there is a flavor difference but I have not noticed any difference. Perhaps my taste buds are not so refined. It does look nice sprinkled on after the item is prepared because of the color.

Celtic Salt

• Celtic salt is a type of salt that originally became popular in France. I have never tasted it or seen it here. The salt has a greyish color and contains a bit of water, which makes it moist.
  
• Celtic salt contains trace amounts of minerals and is a bit lower in sodium than plain table salt.
• Use it for: A special-occasion table salt. Spoon it into a salt cellar to be pinched, then sprinkled over food just before eating. Delicately flavored, it adds a perfect hint of saltiness to freshly sliced tomato or melon.

Bottom Line

• The main difference between the salts is the taste, flavor, color, texture and convenience.
• The size of the salt affects how the salty flavor hits the tongue. Salt with a larger grain size can have a stronger flavor and last longer on your tongue.
• If you allow the salt to dissolve in the food, then there shouldn’t be any major taste difference between plain refined salt and the other “gourmet” types of salt.
• If you like to use your fingers to sprinkle salt on food, then try salts with a larger grain size. These are much easier to handle.
  
• Celtic salt has the least amount of sodium and the highest amount of calcium and magnesium. Himalayan salt contains a bit of potassium. We are talking TINY amounts of minerals here nothing that would affect your health.
  
• The main benefit of choosing more “natural” types of salt is that you avoid the additives and anti-caking agents that are often added to regular table salt.
  At the end of the day, salt is salt… its main purpose is to add flavor, not nutrition.
  

Sources
-Types of Salt: Himalayan vs Kosher vs Regular vs Sea Salt
By Kris Gunnars
-6 types of salt and How to Use realsimple.com
-The Truth About Table Salt and The Chemical Industry
By: C. Thomas Corriher, Dec. 6th 2008

I have always made homemade stock not because it was healthy, who knew, but because I couldn't waste all those good bones and vegetable scraps. I guess I come from a long line of soup makers, my Dad to this day makes soup every week.

If you have never made homemade broth it's easy  healthy and very inexpensive. We often buy chicken legs in the 10 pound bags, you can't beat the price. I steam them and remove all the meat, which I use in soups, casseroles, and enchiladas. I have never known the difference between broth, stock or bone broth.

Different Types of Broths

• Broth is typically made with meat and can contain a small amount of bones (think of the bones in a fresh whole chicken).  Broth is typically simmered for a short period of time (45 minutes to 2 hours). It is very light in flavor, thin in texture and rich in protein.
• Stock is typically made with bones and can contain a small amount of meat (think of the meat that adheres to a beef neck bone).  Often the bones are roasted before simmering them as this simple technique greatly improves the flavor.  Beef stocks, for example, can present a faint acrid flavor if the bones aren’t first roasted.  Stock is typically simmered for a moderate amount of time (3 to 4 hours).  Stock is a good source of gelatin.
• Bone Broth is typically made with bones and can contain a small amount of meat adhering to the bones. As with stock, bones are typically roasted first to improve the flavor of the bone broth. Bone broths are typically simmered for a very long period of time (often in excess of 24 hours), with the purpose being not only to produce gelatin from collagen-rich joints but also to release minerals from bones.  At the end of cooking, the bones should crumble when pressed lightly between your thumb and forefinger.
  

Health Benefits of Bone Broth
Bone broths are extraordinarily rich in protein, and can be a source of Glycine and Proline.   Glycine supports the bodies detoxification process and is used in the synthesis of hemoglobin, bile salts and other naturally-occurring chemicals within the body.  Glycine also supports digestion and the secretion of gastric acids.  Proline, especially when paired with vitamin C, supports good skin health.  Bone broths are also rich in gelatin which may support skin health.  Gelatin also support digestive health.  

Chicken broth inhibits neutrophil migration; that is, it helps mitigate the side effects of colds, flus and upper respiratory infections. If you aren’t already, make bone broth a regular part of your kitchen routine. It’s a health boosting, easy and inexpensive… you can’t afford not to!

Recipe for Bone Broth

• 2 pounds (or more) of bones from a healthy source
• 2 chicken feet for extra gelatin (optional)
• 1 onion
• 2 carrots
• 2 stalks of celery
• 2 tablespoons Apple Cider Vinegar
• Optional: 1 bunch of parsley, 1 tablespoon or more of sea salt, 1 teaspoon peppercorns, additional herbs or spices to taste. I also add 2 cloves of garlic for the last 30 minutes of cooking.

 A good ratio is 2 pounds of bones per gallon of water. This usually works out to 2-3 full chicken carcasses.   If you don't have enough for the recipe freeze them until you have a stock pile of bones. You can use them directly out of the freezer. You’ll also need some vegetables for flavor. These are actually optional but add extra flavor and nutrition.

Typically, I add (per gallon of water and 2 pounds of bones):

• 1 onion
• 2 large carrots  (rough chop and don’t need to peel)
• 2 celery stalks, rough chopped

I also add, per batch, a bunch of parsley from the garden. Since I make in bulk, I usually use about 4 times the amount of each of these. You can make in any amount, just multiply or divide the recipe up or down.

If you are using raw bones, especially beef bones, it improves flavor to roast them in the oven first. I place them in a roasting pan and roast for 30 minutes at 350. Then, place the bones in a large stock pot (5 gallon pot). Pour the water over the bones and add the vinegar. Let sit for 20-30 minutes in the cool water. The acid helps make the nutrients in the bones more available.

Rough chop and add the vegetables (except the parsley and garlic, if using) to the pot. Add any salt, pepper, spices, or herbs, if using.

Now, bring the broth to a boil. Once it has reached a vigorous boil, reduce to a simmer and simmer until done. These are the times I simmer for:

• Beef broth/stock: 48 hours
• Chicken or poultry broth/stock: 24 hours
• Fish broth: 8 hours

During the first few hours of simmering, you’ll need to remove the impurities that float to the surface. A frothy/foamy layer will form and it can be easily scooped off with a big spoon. Throw this part away. Check it every 30 minutes for the first 2 hours to remove this.

During the last 30 minutes, add the garlic and parsley, to the broth.
Remove from heat and let cool slightly. Strain using a fine metal strainer to remove all the bits of bone and vegetable. When cool enough, store in the fridge for up to 5 days. I remove any fat that has hardened and come to the top of the container. Then freeze for later use in soups, gravies and sauces. 

Especially in the fall and winter,  drink at least 1 cup per day as a health boost. Heat about 8 ounces with a little salt and enjoy with breakfast instead of your usual coffee or tea. Bone broth supports your immune system and is easy to digest. If you have stomach issues, bone broth will calm them quickly letting your body start healing.

If you aren’t already, make bone broth a regular part of your kitchen routine. It’s  a perfect way to boost your health, along with being inexpensive and easy.


Sources:
http://nourishedkitchen.com