Summary of "My ultimate anti-inflammatory bone broth for gut health and immunity"

Ingredients

Chicken carcass (preferably organic and grass-fed)
Bay leaf
Apple cider vinegar
Fresh parsley
Salt (to taste)
Black peppercorns (lightly crushed)
Fresh ginger (roughly chopped; dried ginger can be used as a substitute)
Cloves (4 whole cloves)
Cinnamon stick (bark form)
Green chili (fresh; optional, can substitute with dried red chilies or paprika, or omit if sensitive)
Garlic (lightly crushed cloves)
Cumin seeds
Cardamom pods (lightly crushed)
Red onions (or any onion variety)

Equipment and Preparation

Large pot or slow cooker
Ice cube molds for freezing portions
Spoon or ladle for skimming impurities
Thermos or mug for sipping broth

Method

1. Prepare the Broth Base

Break down the chicken carcass and place it in a large pot.
Add bay leaf, apple cider vinegar, fresh parsley, salt, and lightly crushed black peppercorns.
Add red onions.
Bring the mixture to a gentle simmer.

2. Simmering

Maintain a gentle simmer for about 3 to 4 hours (a balance between short and very long cooking).
During the first 30 minutes to 1 hour, carefully skim off impurities (protein clumps) that rise to the surface without removing spices.
Continue simmering to extract collagen, amino acids (glycine, arginine), and micronutrients (magnesium, calcium, zinc), resulting in a nutrient-dense broth.

3. Add Anti-Inflammatory Spices

Roughly chop fresh ginger and add it to the broth.
Add 4 whole cloves and a cinnamon stick.
Add green chili (fresh or dried) or paprika if desired; omit if sensitive to spicy foods.
Lightly crush garlic cloves and add them.
Add cumin seeds and lightly crushed cardamom pods for digestive benefits.

4. Final Simmer

Let the broth simmer with all spices for the remainder of the cooking time to infuse flavors and maximize anti-inflammatory properties.

5. Serving and Storage

Once done, strain the broth if desired and pour into mugs for sipping.
Use a thermos to keep the broth warm and sip throughout the day when feeling unwell.
Portion leftover broth into ice cube molds for convenient freezing and quick reheating.
Use the broth as a base for quick meals by layering noodles (thin noodles or vermicelli), cooked brown rice, vegetables (e.g., pak choi, broccoli, spring onions), and protein (e.g., roasted chicken). Pour hot broth over, cover, and let sit for 2–3 minutes to create a nourishing soup.

Chef Tips and Notes

Use organic and grass-fed bones for better quality and fewer additives.
Avoid store-bought broths with added salt, emulsifiers, or plastic packaging; opt for glass jars if buying pre-made.
Skim impurities early in cooking to achieve a clear broth.
Fresh ginger is preferred over dried for flavor and a wider variety of beneficial compounds.
Lightly crush garlic before adding to release sulfur compounds.
Green chili adds anti-inflammatory and mild pain-relieving effects but should be avoided if sensitive to spicy or fermentable foods.
Cloves and cinnamon are rich in polyphenols with anti-inflammatory and metabolic benefits.
Cumin and cardamom aid digestion, especially helpful when consuming fibrous foods.
The broth supports gut health and immunity, potentially reducing cold symptoms.
Can be prepared ahead, frozen in portions, and used as a quick nourishing base for meals.

Variations

Use dried ginger if fresh is unavailable.
Substitute green chili with dried red chili or paprika, or omit entirely.
Use different types of noodles or grains as the base for soup.
Add various vegetables and proteins to customize meals.

Presenter/Channel: The video is presented by a doctor sharing her personal recipe and experience with anti-inflammatory bone broth for gut health and immunity. No additional external sources are cited beyond general references to early research studies.