The onslaught of head colds, flu symptoms and all manner of associated illness that can last for a few days and affect not only our training but work and social lives as well.

So how can we bolster our immune system to protect ourselves?

Bone Broth – Full of goodness.

Something I’ve been trying in the build up is a simple broth made of meat bones.

This is something my Nan, and most people’s grandparents have probably been making for years.

Meat bones contain stacks of vitamins and minerals that we would otherwise chuck away.

When we extract these we get an extremely rich broth, in my opinion better than any health drink on the market!

I have been trying this for a while now and, when I started getting cold symptoms, I drank half a pint of the stuff and that’s the last I heard from the cold. (For now!)

Other benefits

The glucosamine is great for you joints. The gelatin in the bones can help protect your stomach lining and aid digestion of nutrients, and combined with collagen, gives you healthier looking skin and hair.

When I make this for myself I don’t use strict measurements, I use common sense. So here is how I make Bone Broth.


beef bone broth benefits_2

Meat bones. (Saved throughout the week, although I do keep poultry separate from grass fed beef, etc.)
Sea salt (optional)
Any vegetable stock, or leftover vegetables from the fridge. (Cruciferous ones like broccoli, pak choi, Brussels Sprouts etc. are ideal.)
Apple cider vinegar

This is the simplest recipe ever.

Put all the meat bones into a crock-pot or slow cooker. Cut any vegetables into big chunky pieces and add to the pot.

Cover all this with water and add a pinch of sea salt, and a teaspoon of apple cider vinegar to help extract the gelatin from the bones.

Put on a low heat and let simmer for at least 12 hours. I tend to do 36-48 hours for beef and 12 hours for poultry.

Check on it now and again, skimming off any scum that works to the top of the water, and topping up the water as required.

Then, empty the pot into a colander or sieve, collecting all the broth in a bowl. This will be full of flavour minerals from the meat bones and veg.

Store in a glass jar and freeze or keep in the fridge for up to 5 days.

You can use it in soups and other dishes, or drink straight for a quick hit of goodness.

It will give your body’s immune system the extra edge it needs to fight illness and you will feel energized!

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Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
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