Classic Bone Broth (makes about 2–3 litres)

Here’s why classic bone broth is considered such a powerful natural remedy for colds and seasonal illness:

• Mineral-rich base – Slow simmering bones releases calcium, magnesium, phosphorus, and trace minerals, which support overall health and help replenish what the body loses during illness.
• Collagen and gelatin – These compounds support gut health, joint function, and tissue repair, which can be especially soothing when the immune system is under stress.
• Amino acids (like glycine, proline, and glutamine) – These naturally occurring nutrients help reduce inflammation, support detoxification, and strengthen the intestinal barrier, which is closely tied to immunity.
• Compounds like cysteine – Similar to what’s found in chicken soup, these may help thin mucus in the lungs and ease congestion.
• Hydration and warmth – As a clear, hot liquid, bone broth is easy to sip, provides fluid balance, and helps soothe sore throats and warm the body.

Overall, bone broth is a deeply restorative food—gentle on digestion, packed with immune-supportive compounds, and ideal for sipping when recovering from colds, flu, or seasonal fatigue.

Ingredients

• 1.5–2kg beef bones (marrow, knuckle, or meaty bones) or chicken carcasses (about 2–3 chicken frames or leftover roast bones)
• 2 carrots, roughly chopped
• 2 onions, quartered (leave the skins on for deeper colour, if you like)
• 3 cloves garlic, smashed
• 2 tbsp apple cider vinegar
• 1–2 medicinal mushrooms (such as reishi, shiitake, or maitake) – optional
• Cold water (enough to cover the bones in your pot or slow cooker)
• Optional for flavour: 2 celery sticks, 2 bay leaves, a few sprigs of thyme or parsley, 5–6 whole black peppercorns

Method

1. Prepare the bones
   1. If using beef bones, roast them first: place on a baking tray and roast at 200°C (fan 180°C) / Gas 6 for 30–40 minutes until browned. This adds depth of flavour.
   2. Chicken carcasses can be used raw or roasted (roast for 20 minutes if you want extra richness).
2. Load the pot
   Place the bones in a large stockpot or slow cooker. Add the carrots, onions, garlic, vinegar, mushrooms (if using), and any optional herbs or spices.
3. Add water
   Pour in enough cold water to cover everything by about 5cm.
4. Simmer low and slow
   1. Bring just to the boil, then immediately reduce the heat to a very gentle simmer. Skim off any frothy scum that rises in the first hour.
   2. Simmer 12–24 hours for chicken bones, or 24–48 hours for beef bones, topping up with a little extra water if needed to keep bones submerged.
   3. If using a slow cooker, set to Low and cook for the same times.
5. Strain
   Carefully strain the broth through a fine sieve into a large bowl or jug. Discard bones and vegetables.
6. Cool & store
   Leave to cool slightly. Chill in the fridge overnight – the fat will rise to the top and can be skimmed off if desired. The broth should set into a light jelly when cold (a sign it’s rich in collagen).
7. Reheat & enjoy
   Reheat gently on the hob. Season with a little sea salt to taste before serving.

Serving Suggestions

• Sip warm from a mug as a nourishing drink.
• Use as the base for soups, stews, risottos, or sauces.
• Freeze in portions (ice cube trays or freezer tubs work well) for up to 3 months.