There’s something about this time of the year that makes sipping on a warm cup of bone broth feel extra nourishing and soothing.
It’s not just “trendy” – bone broth is nothing short of a miracle tonic for digestive health, filled with restorative amino acids such as glycine, alanine, proline, and hydroxyproline, which are all makers of a healthy gut flora.
Here’s the deal: a healthy and happy mind truly depends on a happy gut, as your gut bacteria has been proven to literally influence your brain.
I’ve always been drawn to bone broth as a potent anti-inflammatory post-workout tonic, but recently I got my mum onboard the bone broth bandwagon and she asked if it would work well as a late-night snack when she’s feeling peckish.
The answer? ABSOTRULY!
Hi! It’s me Kiki of Me by Kiki
But I knew I could come up with a recipe that was especially perfect for inducing a restful night’s sleep by leaning on the power of adaptogens which are non-toxic plants that help protect our bodies from the impact of stressors through supporting the adrenal glands and thus regulating our hormonal responses to stress.
Hence, my “sleepy-time” bone broth recipe was developed, which leverages 3 key adaptogens for soothing bedtime support. Here are my three magic ingredients:
- – Ashwagandha for calming and anti-inflammatory.
- – Reishi (otherwise known as the “Mushroom of Immortality”) because it’s great to use when you’re stressed out, run down, and getting sick frequently.
- – Holy Basil for calming the mind and spirit, and promoting longevity.
Feel free to simply pick-up chicken stock or bone broth from your local butcher (be sure to opt for organic!) and stir in the above adaptogenic blend (¼ to 1 tsp of each per serving) or you can be totally domesticated and follow the instructions outlined below:
What You Need:
- 2 pounds of meaty bones (chicken backs and/or beef marrow/knuckle bones work best)
- ¼ cup of apple cider vinegar
- 2 quarts of filtered water
- 2 medium carrots
- 2 medium celery stalks
- 1 medium onion (halved)
- 2 Tbsp Ashwagandha powder
- 2 Tbsp Reishi powder (or 2-3 slices of the dried mushrooms)
- 2 Tbsp Holy Basil (Tulsi) powder
- Handful of fresh herbs (I like the combination of oregano, rosemary, and mint)
- Grey sea salt (to taste)
What To Do:
- – Place bones in a pot or a crockpot, add apple cider vinegar and water – ideally let this mixture sit for about half an hour so the vinegar can leach the mineral out of the bones (but not necessary if you’d rather get started right away!)
- – Add the vegetables (no need to peel or chop – just make sure they are organic and rinsed), bring to a boil and skim the scum from the top and discard.
- – Reduce to a low simmer, cover, and cook for 8-12 hours (ideally more, but 8 is often enough for even large beef bones).
- – During the last 10 minutes of cooking, add in the adaptogens as well as your chosen fresh herbs.
- – Let the broth cool and strain it.
- – Add sea salt as desired (also great for your adrenals) and drink the broth as is* or store in fridge up to 5 to 7 days or freezer up to 6 months for use in soups or stews.
(Story contributed by Kiki Athanas, the Founder of Me by Kiki – a lifestyle brand driven by the desire to share her experience and knowledge in the health & wellness world by offering content and products delivering on the deeply individual wellness needs of millennial women.)