Gut Health
⏱ Prep & Cook: 20 minutes prep · 12–24 hours slow cook
🍽 Serves: 6–8 cups
One of the most therapeutic foods in both traditional and integrative medicine, bone broth delivers collagen, gelatin, and a rich array of amino acids directly to the gut lining. This golden version adds turmeric and black pepper for an additional anti-inflammatory layer.
Why this recipe works
Gelatin and collagen from slow-cooked bones provide the building blocks for tight junction proteins — the structures that maintain gut lining integrity and prevent intestinal permeability. Glycine, abundant in bone broth, supports liver detoxification and reduces systemic inflammation. Turmeric's active compound curcumin has well-documented anti-inflammatory effects, and pairing it with black pepper increases bioavailability by up to 2,000%. This broth is particularly valuable during gut restoration protocols.
1.5–2kg beef bones (knuckle, marrow, or feet — ask your butcher) or a whole chicken carcass
2 tablespoons apple cider vinegar (draws minerals from the bones)
2 medium carrots, roughly chopped
3 sticks celery, roughly chopped
1 large onion, halved
1 whole bulb garlic, halved horizontally
2 teaspoons ground turmeric
1 teaspoon freshly ground black pepper
2 bay leaves
A small bunch of fresh parsley
1 teaspoon sea salt
Cold filtered water to cover (approximately 3–4 litres)
1
If using beef bones, roast them at 200°C for 30 minutes first. This step deepens the flavour and removes impurities. Skip this step if using a chicken carcass.
2
Place the bones in a large stockpot or slow cooker. Add the apple cider vinegar and enough cold water to cover everything by about 5cm. Leave to soak for 30 minutes — this helps draw minerals from the bones before cooking.
3
Add all vegetables, garlic, turmeric, black pepper, bay leaves, and salt. Bring to a gentle boil, skimming any foam that rises to the surface in the first 30 minutes.
4
Reduce to the lowest possible simmer. The surface should barely move. Cook for a minimum of 12 hours — 24 hours is ideal for beef bones. Add the parsley in the final 30 minutes.
5
Strain through a fine mesh sieve. Discard the solids. Allow to cool, then refrigerate overnight. A layer of fat will solidify on the surface — remove this before using or storing.
6
Store in the fridge for up to 5 days, or freeze in portions for up to 3 months. Drink a cup warmed as a therapeutic tonic, or use as the base for soups, stews, and grains.
Notes & Variations
For a vegetarian alternative with some similar gut-supportive properties, simmer a large pot of mushrooms (shiitake and maitake), kombu seaweed, and root vegetables for 2–3 hours. The resulting broth won't have collagen but will be rich in minerals and beta-glucans that support the immune-gut axis. If you are vegetarian or vegan, this is a meaningful alternative.
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