Recipes

Wellbeing with Nutrition
Nurturing the Mind and Body

On Boxing Day, I went over to my brother-in-laws. We all helped finish off the remains from the previous day's Christmas dinner. Whilst clearing up, I noticed the turkey carcass and thought how I could be extracting valuable minerals from the bones. Left over bones from meals are like gold-dust to me!

The turkey carcass was rescued from ending up in the bin and wrapped up for storing in my freezer.

The opportune moment to make bone broth from the Christmas turkey carcass came up a week later. I was planning to prepare a rice dish combined with boneless chicken. Adding turkey bone broth would not only improve the flavour of this dish but would also elevate its nutritional content by adding valuable minerals.

Turkey bones are a great source of calcium and magnesium in a form the body can readily absorb. Bone broth also contains material from cartilage and tendons like chondroitin sulphates and glucosamine which can help ease joint pain and inflammation.

How I made my Turkey Bone Broth:

  • 1 turkey carcass
  • 1 onion
  • 1 inch piece of ginger
  • 3-4 cloves of garlic
  • 3-4 bay leaves
  • 3-4 tbsp apple cider vinegar

Method

  1. Combine all ingredients in a heavy based pot
  2. Cover with water and bring to the boil
  3. Remove any foam/impurities which form on the surface
  4. Cover and simmer on a low heat for 5-6 hours 
  5. When cool strain off all the bones. 

This broth will be fine in the fridge for a week or store in the freezer. I know its not pretty but think of all the nutrients it contains!  


Use the broth to enrich soups, stews, rice/pasta dishes or drink it on its own. The high mineral content makes this an ideal drink for alkalising for your body. Great for this time of the year when acidity often increases within the body from reduced activity and a diet low in minerals.

Another tip is that if you don't have time to properly prepare grains or beans to reduce phytates then add bone broth to the cooking liquid. This will help to provide essential minerals as phytates lock minerals naturally found within legumes and wholegrains preventing them from being absorbed. 

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