Gut health and fertility – Immunity chicken bone broth recipe

Strengthening your immune system can be as simple as eating a well balanced diet, making appropriate lifestyle changes and introducing some supportive vitamins and minerals, both through food and fertility supplements that can help to improve your gut health. To take it up a notch, dive into this nourishing chicken bone broth recipe. It is packed full of immune-supportive ingredients like slow-simmered bone broth, thyme and garlic, and is the perfect recipe to try at home as the autumn evenings get colder.

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Bone broth

The collagen and amino acids found in bones used in a chicken broth help to support the integrity of your gut lining and reduce inflammation. We know that gut health plays a major role in immune function – almost 70% of the entire immune system resides in the gut after all – so consuming bone broth is an excellent way to support your immunity (and it tastes delicious too!)

Thyme

Thyme is well-known for its antibacterial properties, due to the presence of volatile oils – these are responsible for the beautiful aroma we all know. Thyme also contains antioxidant compounds called flavonoids which come packed with antimicrobial properties. Thyme is a great addition to your kitchen pantry and can be easily added to most soups and stews (or you could even try making tea with it!)

Related Article – Fertility Springboard Podcast: Foods that Boost Fertility

Garlic

Acting as a natural antibacterial and antiviral agent, and a great base for most savoury dishes. Part of the reason for this is that garlic contains allicin – a property which is released when you cut into the vegetable. This, along with the antioxidants inside the vegetable, helps to support your health and immune system (really important when trying to conceive). Adding the garlic close to the end of cooking – or consuming it raw – will maintain these beneficial properties.

Related Article – Vegan Recipes to Fuel Fertility

Chicken bone broth recipe ingredients

• 2 tbsp olive oil or butter

• 1 large onion, diced

• 2 stalks celery, diced

• 2 medium carrots, diced

• 4 raw chicken thighs, bone-in

• 500ml chicken stock

• 2 tbsp apple cider vinegar (one which says it ‘comes with the mother’)

• 1 bay leaf

• 2 sprigs fresh thyme (or 2 tsp dried)

• Filtered water, to cover

• 8-10 cloves garlic, minced

• About 700g green leaves, chopped (spinach, kale, and/or chard)

• 1 tsp tamari or soy sauce, to taste

• Freshly ground pepper

• Small bunch of fresh parsley, finely chopped

Recipe method

1. Heat the oil in a large soup pot over low heat and sauté the onion, celery, carrots and salt for 10 minutes, or until softened.

2. Add the chicken thighs, stock, apple cider vinegar, bay leaf and fresh thyme, topping up with the filtered water until covered. The acidity of the apple cider vinegar will help pull the minerals from the chicken bones.

3. Cover, lower the heat to a simmer and cook for a minimum of 2-3 hours, topping up with water as necessary and until the chicken has fallen off the bones. Remove the bones and thyme sprigs from the broth.

4. Add the garlic and as much of the greens as you can fit in the pot – you may need to wait for these to wilt for a few minutes before adding more.

5. Season to taste with tamari and freshly ground black pepper and serve, topping generously with the fresh parsley.

Will keep in the fridge for 3-4 days and makes approximately 4 portions.

There’s no more important time than now to be looking after your (gut) health and wellbeing, and we know that optimising your nutrition is one of the most powerful ways to do so. Before making any drastic changes to your diet or introducing any supplements, make sure you’re working closely with a nutritionist to ensure you are not putting your health at risk.

Book an expert consultation with Kirsten Oddy