Home-made chicken stock:
well worth the effort

      Making bone-broth or stock is easy, but some people find it a bit messy and others don't understand why it's worth going to all the effort when there are those practical little cubes you can buy!
        Thing is... by boiling up your own chicken bones (or other meats), the goodness far exceeds store bought alternatives. In fact, the proof of a good home-made stock is that when you cool it in the fridge, it takes on that wobbly gelatinous quality of a nourishing bone broth.
        In the words of Sally Fallon:
“Stock contains minerals in a form the body can absorb easily—not just calcium but also magnesium, phosphorus, silicon, sulfur and trace minerals. It contains the broken down material from cartilage and tendons--stuff like chondroitin sulphates and glucosamine, now sold as expensive supplements for arthritis and joint pain.”
        For a lighter, whiter stock base, use cheap cuts of good chickens... I use bio-wings and innards from grass fed chickens.
        The process is simple: just boil the chicken pieces/bones in water that covers them for a couple of hours and then add veg (onion, carrot) and some herbs for 30 to 40 minutes to add character to your stock.
        Sieve the resulting broth and put it aside in a cool place. Your stock will last for up to 2 weeks in a cool fridge but it's best to portion it up and place in the freezer.
​​TIP: Short of space? Then reduce the stock by boiling it down and freeze as ice-cubes. Use as needed!
Prefer a darker stock?
        For a darker stock and to get the most out of your purchase, place the crunched up carcass of your roast chicken in water and use that as the base. Best of all, you are saving money -  you're getting lots of additional nourishment that usually gets thrown away.
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To many of us, jellified savoury stock just looks weird, but the health (and taste) benefits of using this in sauces and soups are immense
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Nourishing Broth

    If you want to learn more, this is the definitive book... complete with a list of all the health benefits. 
    You can also see the principle author, Dr Kaalya Daniel's informative presentation filed at the 2014 Ancestral Health Symposium on youtube at: www.youtube.com/watch?v=3ZrgETZzb0A


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Store bought stock is usually rich in salt and added flavouring
Sammy Pepys is not a doctor or a nutritionist. He is concerned and increasingly suspicious of today's conventional wisdom when it comes to diet, health and the lack of progress on tackling growing rates of type-2 diabetes, obesity and related diseases.
Sammy has advised numerous people about the benefits of low-carb diets and seen their health and energy levels rise. Weight loss is associated with this eating approach (he lost 6 kilos) but feeling good and having more energy is the main driver!
Disclaimer: The information, recipes and results mentioned on this site may not work for everyone. It is good to discuss any significant dietary changes with your Doctor.