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YOUR SECRET WEAPON FOR RECOVERY , BUILDING MUSCLE & NOURISHING YOUR BODY

#bonebroth is one of my staples - and a #slowcooker is essential in your kitchen tool box. soups, stews, curries and bone broth are all made super easily and very healthy - chuck it all in and return to a warm meal ... it´s almost like getting married is less appealing :-)


BONE BROTH /CHICKEN BROTH

4 litres of filtered water 1 whole chicken preferably organic/ ecological / free range. 2 large onions 4 carrots 4 cloves garlic Fresh parsley, thyme and a bay leaf. Apple cider vinegar 2 tablespoons Freshly ground salt and pepper

Remove the innards from the chicken (liver etc..) and reserve for pate. Place the chicken in a large saucepan and cover with water and add the vinegar.

Cover the chicken with water. Place over a medium heat and simmer gently. Cook for around 6 hours. Leave to cool, skim off the fat (this can be used for cooking)

Sieve the bones and discard them, the remaining liquid can be used as it is for incredibly nutritious bone broth seasoned with unprocessed sea salt or as the basis for soups, stews and curries etc.

TIP:

If you have a slow cooker you can just throw everything into the cooker and cook gently over the course of the day. TIP: The vinegar enhances the extractions of nutrients from the bones

TIP:

Make sure you keep all the jelly as this has all the cartilage building material. This is full of collagen and amino acids (protein building blocks). The perfect remedy for building cartilage, repairing muscle tissue and an all over nutritious broth.

* NFL and Kobe Bryant NBA (National Basket ball Association ) swear by bone broth - every time they play they have a vat of bone broth on the side- lines.


POACHED CHICKEN IN YOUR SLOW COOKER


Using the previous bone broth recipe, simply remove the meat from the chicken after the chicken has been gently poaching for about 1 hour or is fairly firm to the touch and cooked through. Remove the chicken flesh by carving the meat from the breast and thighs, to eat as it is, (your Poached chicken meal ) then return the carcass and bones to the pot to continue to cook.

Either serve the poached chicken as it is or save in the fridge for future meals in salads, Nori wraps etc. Poached chicken is perfect served with some steamed vegetables and kerrigold butter ,

extra virgin olive oil or the mayonnaise recipe below, a large salad extra virgin olive oil and some seasoning like freshly ground salt and pepper and mashed cauliflower.