Red Choc Mint Shake – Full of Nutrition, but Tastes Like Dessert!

Red Choc Mint Shake Recipe

Choc mint has got to be one of the best flavour combinations there is. But usually if you’re eating something choc mint, it’s a junk food. So what if I told you that you could have that incredible choc mint flavour in a creamy shake full of vegetables, healthy fat and greens? Yes, I created magic with just a few ingredients…

Red Choc Mint Shake Recipe

This one is for my good friend, Keri, who loves chocolate and shakes, but is cutting down her fruit intake and needs shake ideas that use vegetables. I think Keri, and the rest of you, are going to be roasting plenty of beetroot (beets) each week (learn how below – it’s so easy!), so you can make this all the time!

I actually named this shake after a T2 tea that Keri bought me called Red Choc Mint; a mixture of Rooibos and peppermint leaves with cocoa shells. Heaven! I know beetroot is actually purple, but this name just works. 🙂

Red Choc Mint Shake Ingredients

* 1/2 – 1 Leftover roasted beetroot (beets) see below for how to easily roast beets
* 2 Tbsp raw cacao powder
* 1/4-1/2 ripe avocado (fresh or frozen)
* Large handful mint leaves (or choc mint leaves)
* 1 tsp raw honey (or more to taste)
* Splash of coconut cream/coco milk and/or water

– Handful frozen Blueberries (or fresh)
– Handful spinach leaves
– 2-3 Eggs or egg yolks
– Pinch of sea salt

Red Choc Mint Shake Ingredients
Red Choc Mint Shake Key Ingredients:
Roasted Beetroot (Beet), Cacao Powder, Avocado, Mint Leaves


Blend all ingredients. Add more coconut cream, coconut milk or water to make a thinner shake consistency if desired.

Optional Ingredients:

Adding the optional berries and/or spinach will make you a larger shake with more nutrition, and very little change to the amazing taste of the shake! The eggs add protein and fat to make this shake a more complete meal, and the pinch of salt is often great at bringing together the sweet and savory flavours.


– This shake is hard to mess up, so don’t worry about exact measuring. Feel free to vary the amounts depending on your tastes and what you have available in the fridge.

– If you prefer not to have honey, you can try using a half banana instead (best frozen) or use cocoa powder instead of cacao, as it’s not as bitter (but has far less nutrients).

– We have recently had the pleasure of buying some amazing choc mint leaves from our farmer’s market, which add so much extra flavour to this shake. However, you’re more likely to have regular mint leaves on hand, so just use plenty of those!

How to Roast Beetroot (Beets)

If you are THAT pressed for time, you could try using canned beetroot (beets) in this shake. However, roasting beetroot is so ridiculously easy, that I highly recommend you try it.

Just put a few beets in the oven on the same day that you are baking or roasting something in there already. No extra time needed!

1/ Cut the beetroot off the stalks, wrap individually in foil and put in a hot oven. Approx. time for medium size beets: 1-1.5 hour at 180C (350F). Cooking time will vary depending on size of beets and temperature of oven.

2/ The beetroot is done when you can easily stick a sharp knife all the way through the center.

3/ Once cooled, the skin will slip off easily!

Eat some of the roasted beetroot immediately if you like, then save the leftovers for salads and shakes!

Kids love this healthy shake that tastes like dessert!
Kids love this healthy shake that tastes like dessert!


Are you a choc mint lover? Did this satisfy your taste buds?


Functional Underwater Surf Training with Tom Carroll (Testing Recovery with Hydro FX Supplement)

Tom Carroll - Functional Underwater Surf Training - Recovery Hydro FX

Hey guys! Today, I am down at Curl Curl Pool (Sydney, Australia), with my client Tom Carroll and we’re going to show you some functional training for surfers. We are going to do some laps of the pool holding some kettle bells while walking under the water. So, basically it is to get us more comfortable being underwater for longer periods of time. We have 2 x 16 kg kettle bells and 2 x 20 kg kettle bells. We are also going to do a little bit of a funky test using a supplement called Recovery, to see whether or not it actually improves my ability, or my client Tom’s ability, to be able to do a little further than what we did in the first 2 laps. We will do 2 two laps unassisted, then we are going to do 2 laps using the Recovery supplement. You would have seen the amazing effects of this supplement in the tests I did with Dr. Ranga.

FREE YOU TUBE VIDEO – Duration: 6:18min

‘Brad’s results using Vega Testing / BERRT after taking the Recovery Hydro FX supplement’
‘Brad’s results using Vega Testing / BERRT after taking the Recovery Hydro FX supplement’
We-use- 2 x 16kg-kettlebells
‘We used 2 x 16kg kettlebells’

After 2 laps, we each took 4 Recovery tablets. In this video, my red bloo0d cells under a microscope completely changed after 3 minutes from consuming the ‘Recovery with Hydro FX’ tablets. Basically Dr. Ranga said, my ability to uptake oxygen would have improved by 20%! Hence we’re testing it here today in the pool.

Tom-Carroll-in-action-on-his- 3rd attempt-to-cover-50-metres
‘Tom Carroll in action on his 3rd attempt to cover 50 metres’

Check out the results in the video above! Despite this not being a proper double blind, peer reviewed study, we’ve had some fun doing it and the results were positive. I’d have thought after 2 laps, we’d both be tired and our performance would decrease in the third attempt.

Results after consuming Recovery with Hydro FX

Tom Carroll: Improved by approximately 3 metres and completed the entire length of the pool!!
Brad Rasmus: I was able to get 5 metres further!! We were both stoked.

Brad-exhausted-after-completing-his-third-attempt- improving-by-around- 5-metres
‘Brad exhausted after completing his third attempt improving by around 5 metres!’

Hope you enjoyed our little experiment! Try to get more functional with your training next time you work out. Think more about what movements you do each day in your regular activity and sport. Have a bit of fun! Enjoy!

Recommended Purchases

Recovery with Hydro FX - Seven Point 2 - Molecular Hydrogen
Seven Point 2

No-Crust Eggplant Pizza, Plus 4 More Grain-free Pizza Crusts

No-Crust Eggplant Pizza Recipe

You know what makes pizza so delicious? That perfect combination of italian tomato sauce and melted cheese, plus meaty or veggie toppings. The pizza base is nothing more than just a gluten-filled, over-processed plate to put the good stuff on. And it fills you up too fast to enjoy more of the good bits. So here’s an idea – use veggies as your pizza base!

No-Crust Eggplant Pizza

Eggplant is a fun place to start with this idea, as it’s easy to slice, quick to cook, and the flavour goes well with your pizza sauce and any toppings.

Get the Good Cheese

To make it a really primal pizza, all that’s left is to replace processed cheese with some unpasteurised (raw) parmesan cheese like Grana Padana or Parmigiano Reggiano. We have found these in our local supermarket, but you have to make sure to get a European brand that says unpasteurised in the ingredient list.

No-Crust Eggplant Pizza Ingredients

– 1 Eggplant
– Olive oil (or melted butter or ghee)
– Tomato paste
– Italian dried herbs like oregano, thyme, sage, parsley
– Raw parmesan cheese, grated
– Optional: fresh basil leaves, finely diced chorizo or other meat.


No-Crust Eggplant Pizza Recipe

Step 1: Slice eggplant into rounds of even thickness. Not too thick, not too thin. Or you can slice your eggplant lengthwise to make bigger ‘pizza bases’.

Step 2: Lay eggplant slices on a baking tray or on your broiler (oven grill) tray. Spray or brush lightly with olive oil or melted butter/ghee.

Step 3: Turn broiler (oven grill) to med-high heat and cook eggplant slices until lightly browned.

Step 4: Flip eggplant, brush or spray again with olive oil or butter and cook until lightly browned.

Grilled eggplant slices
You can cut the eggplant lengthwise for larger slices

Step 5: While eggplant is cooking, mix dried herbs into the tomato paste and season well with salt and pepper. Pizza sauce!

Step 6: Spread pizza sauce onto browned eggplant slices. Then sprinkle grated cheese on top of the sauce. Add any optional diced chorizo, chicken or other meat, if desired.

Step 7: Put eggplant pizzas back under the heat for a couple minutes, just until the cheese melts.

Step 8: Top each eggplant pizza with one basil leaf to serve. This last step is optional but highly recommended for amazing flavour, especially if you’re not using any other toppings.

Eggplant pizza rounds with chorizo

Best served immediately as an appetizer or side dish. Everyone is impressed with these when I serve them at dinner parties!

Unless you must have that crusty crunch in your pizza, why bother with all the gluten-free, paleo pizza crust recipes that are so time-consuming and don’t add any delicious flavour to your pizza? The best grain-free pizza crusts are the vegetables themselves!


Other Veggie & Meat Pizza Bases

Pizza zucchini boats from Whole Lifestyle Nutrition
Pizza zucchini boats from Whole Lifestyle Nutrition
Butternut Squash Pumpkin Pizza Crusts
Butternut Squash (Pumpkin) Pizza Crusts from Empowered Sustenance
Mushroom cap primal pizzas from Table for Two
Mushroom cap pizzas from Table for Two
Burger base pizzas from Big Red Kitchen
Burger base pizzas from Big Red Kitchen


What’s your favourite grain-free pizza idea?


Two Tests Rarely Used by Traditional Doctors: Live Blood Analysis and ElectroAcupunture

Live Blood Analysis - Recovery - Seven Point 2 - Dr Ranga Premaratna

Are you frustrated with all the doctor’s tests coming back as ‘normal’ even though you know there is something not right with your health? So many of us suffer with pain or illness for years because the doctors can’t find anything in their tests. Well suffer no more, because there are other tests out there which can be very effective at getting to the bottom of your health problems.

As you may have read in Bex’s article called ‘I Have a Parasite Called Dientomoeba Fragilis’, she had to take the next step in assessing her body with other types of doctors and tests, when our standard Primal questionnaires and the standard doctor’s blood tests weren’t helping. In this interview, Brad speaks at length with Dr. Ranga Premaratna about his unique holistic approach, and the two main tests he uses to get to the bottom of some of the nasty health issues that so many of us are suffering from.

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Note: This is a loose transcription of the video ‘Two Tests Rarely Used by Traditional Doctors: Live Blood Analysis and ElectroAcupunture ’

Brad: G’day Primal People! It is Brad Rasmus here again. Last time, you saw me I was half naked on a table getting a colonic hydrotherapy session. Today, I am fully clothed and I am in Mosman–a suburb of Sydney at a place called ‘World of Health‘ with Dr. Ranga Premaratna. He has a PhD in Food and Nutritional Science and about 30 years experience in the field of health. He’s also got 12 years experience in laboratory research as well, so he’s got a lot of experience here that I thought a lot of you guys would be interested in hearing about, with the different diagnostic tests that he actually does.

My attraction to Dr. Ranga is more through his unique holistic approach, where he has a blend of clinical nutritional medicine, as well as Ayurveda (the traditional medicine of India and its subcontinents) and energetic modalities that he uses like Reiki, meditation and Qigong. Like what I was saying before, he uses some pretty unique diagnostic tests to be able to work out some of the unique problems that we are all presenting with these days.

Two of these tests are called Hemaview (also know as: Live Blood Analysis or Dark Field Microscopy) and B.E.R.T.T. (also known as: Vega Testing or ElectroAcupuncture). We will explain more what it is about and what they mean in a second.

Dr. Ranga, thank you for having me here. I have been looking forward to this.

Question: What is an average day in your office, what types of clients do you see, their health issues, and the tests you perform and the prescriptions you write?

Dr Ranga: I see clients of all ages and different stages of health.  Generally, what I see is very high incidence of environmental toxicity, because we are living in a very toxic environment.  Most of the people we see or patients we see, have high levels of what I call ‘toxic burden’ which is an accumulation of environmental chemicals. My practice has kind of changed more and more into looking into this toxicity and how to detoxify and how to support the detoxification systems.

The instrumentations that I use, rather than a diagnostic, I call it more a bio-energetic assessment of the cellular health. B.E.R.T.T, which is a term that I created, is called ‘Bio-Energetic Response and Resonance Test’. What we do is we send a very small electrical signal to the acupuncture meridian because the acupuncture meridians have higher electrical conductors. We send the current to the acupuncture meridian, and then we challenge the cellular membrane or the electrical membrane potential because all of those function with the electricity. Then, if we get a response back and we get a certain value which is a 50,  that means that the intracellular environment and the extracellular environment are in good health. But if we get a response under 45, that shows chronic degenerative conditions. If it is over 55, it means all are functioning.  So, we get a very good range of 20 points, so that gives me a pattern of imbalances. That way we can address that particular pattern to correct it.

In addition to that, I look at blood and I call it Dark Field Microscopy which is a traditional laboratory technique that I have used in my medical laboratories. Now, we look at the blood through that technique where we can see the red blood cells and all the blood components very clearly in a live state. So, we look at it in a very thin layer and we can see the blood moving. We can see how sensitive the blood is to oxidative stress from chemicals, and bacterial or viral infections. So, a typical day is seeing clients who come with chronic degenerative conditions, allergies, chemical sensitivities, and fat is a very common problem. So, all can be related to this fundamental problem of oxidative stress.

Brad: So, these are the two main ways that you tend to test people.
Question: With a lot of people, are you prescribing them a combination of nutrition, supplementation, and different energetic work as well?

Dr Ranga: I always include energetic work. First of all, we know that the food is the foundation. If we do not have high quality food, non-toxic organic food, we are not building the right building blocks. So the foundation is the diet and we look at it either from the clinical nutritional point of view or Ayurvedic diet point of view based on the constitution or combination. Then, once that is done, we can look at what are the additional things that we can use as nutritional supplements to correct those imbalances. Sometimes, diet is not enough because the body has gone to a completely imbalanced state away from nature. So, we need to bring it back by adding something that can detoxify it.

Question: Do you find that you are getting a lot more clients who are requiring more than just eating organic food to achieve homeostasis at least?

Dr Ranga:  Stress is a big problem. Emotional stress creates free radical damage. So, that is where the mental mind-body part comes in. So, I look at the body first, then I do a little bit of short Reiki treatment or short guided meditation to get them to experience what is it to be relaxed and what is it to have some piece of mind.

Question: With these assessments, is it possible to see instant results under the microscope or B.E.R.R.T., with food, liquid, supplementation and/or energetic work?

Dr Ranga: Yes, in energetic work or healing work, you might see results but it might take two or three sessions, it may not be immediate. What I have seen as an immediate effect is with molecular hydrogen that in 2 minutes you can see if the blood is sensitive. If it is oxidized, you can see an effect immediately. Other things might take a bit longer.

Brad: What is the validity of both these techniques and the accuracy of them?

Dr Ranga: Well, this has been based on my professional experience for the last 20 years. I had very good results and reproducible results and because I come from a laboratory research background, I use as much as possible, techniques that can prevent any artificial damage to the cells. Few studies have been done with these kinds of instruments (B.E.R.R.T. / Vega Testing) developed by Dr. Reinhard Voll, a German doctor with B.E.R.T.T or Vega testing which is both similar in using the same kind of technology.

Question: So B.E.R.T.T or Vega, was specifically made originally to quantify Chinese meridian lines?

Dr. Ranga: Yes, exactly. It is possible to detect any electrical activity in those lines. Dr. Voll has also identified meridians that are not found in the traditional Chinese medicine.

Brad: Yes, because you said that you have the possibility to be looking at 20 organ systems.

Dr Ranga: Small meridians, that are sensitive to heavy metals, chemicals, and skin—those were not found in the storage sites like fatty tissue. So, it is very useful for a practitioner.

Question: If someone outside of Sydney was interested in trying ElectroAcupuncture or Live Blood Analysis, who would they contact?

Dr. Ranga: I am a member of the Institute of Functional Medicine. They are not like a governing body but this institute does a lot of research and they would have functional medical practitioners that they could refer.

Testing B.E.R.R.T. / Vega testing / ElectroAcupuncture

Brad: Alright, so we are going to currently use the Vega Testing or B.E.R.T.T. So, what is that doing here? (referring to a metal rod I’m holding)

Dr. Ranga: That is you becoming part of the circuit.  So what I am doing first, is to show normal skin conductance. If you look at the skin, you can see a low tone, and your reading is 25. I cannot push any further as much as I can so that stops there. So, that is the level of conductance on normal skin.

Lots of low level chatting whilst lots of beeping from the machine goes on!  Refer to Brad’s results below. ’50’ is a normal baseline reading:

Live Blood Analysis and ElectroAcupunture
‘Brad’s results using ElectroAcupuncture / Vega Testing / BERRT’

Testing Live Blood Analysis / Dark Field Microscopy

Dr Ranga pricks my finger to obtain blood. Then we view my blood…

Dr Ranga: So, normally red blood cells are well separated but we see two things: one is that ring inside (referring to inside the Red Blood Cell) which is the oxidation of the haemoglobin, so it becomes dense and the light is refracted more. The problem is the aggregation of the cells is clumping, so we see maybe medium level of aggregation. When the cells clumped like that, that means reduced surface area for the oxygen to penetrate and for nutrients to come in. We can see quite a bit of debris around like red blood cells rupturing and it could be some kind of infection—it could be a parasitic infection or white blood cells / neutrophils have been working hard or rupturing. It could be some level of uric acid being released when you see these orange-y crystals.

Brad: So, we are going to try the supplement out now which is what Dr Ranga was talking about. It is a supplement called the molecular hydrogen, and then we are going to retest it using the Live Blood Analysis.

Live Blood Analysis and ElectroAcupuncture
‘Brad’s blood the first time under the microscope!’
Recovery with Hydro FX - Seven Point 2 - Molecular Hydrogen
Recovery with Hydro FX made by a company called SevenPoint2. An anti-inflammatory, anti-oxidant mineral complex’
Live Blood Analysis and ElectroAcupuncture
‘Brad’s blood several minutes later after taking Recovery with Hydro FX!! Incredible’

Okay, so now we put my second blood drop underneath the microscope and we can see what molecular hydrogen has done for us. Learn more about the molecular hydrogen ‘Recovery’ supplement.

Dr Ranga:
How about that?

Brad: Oh my god!

Dr Ranga:  Right away we can see the difference. I have tested over 400 people now. You can see the flexibility of the cells now  squeezing through, and the annular size in the middle…

Brad: Holy s&*t! … What is that?

Dr Ranga: That is a white blood cell.

Brad: Oh, my gosh!

Dr Ranga: They become expanded. This is beautiful. I love to see this!

Brad: They are huge. That is phenomenal. That looks like a different person (a different person’s blood). I don;t feel any different though…

Dr Ranga: No. But if you are going to do some training now, you might probably do it 20% more. Now, the cells can absorb all the oxygen and they have that energy.

Brad: Wow! Time for some PB’s today at the gym! That looks completely different.

Dr Ranga: Yes, there are a lot of cells but they are not aggregated.

Brad: Geez! Just from those few tablets (4).

Dr Ranga: That is why I have never seen anything like that for 35 years in Food and Nutritional Science.

Brad: That is amazing! At least, through Live Blood Analysis, you can see pretty instant results just by taking this particular supplement (Recovery). This is the one he wanted to show because it is pretty amazing with what it does. Do you have access to any other videos to what you have done to meditation, organic or non-organic food, or something like that?

Dr Ranga: No, but that was a good idea. I have not done that but it is a good thing to try to see how the food affects the body because that is the basic foundation, and it is something that I am doing.

Brad: I think that could be a good project to do. Thank you so much for letting me try this out. This is really interesting. So guys if you are living in Sydney and are interested in doing something like this, then contact Dr. Ranga at World of Health, Mosman. Else, if you live overseas especially in America and especially in the Middle East, there is a lot of people that…

Dr Ranga: If they contact me, I can find the right practitioner.

Brad: There you go, if you come, Dr Ranga will be able to help out. Thank you very much.

We at Primal Health are huge believers in getting the nutrition you need from real whole organic food first, supplements second. Since doing this experiment with Dr. Ranga, my tune has certainly changed about the power of natural supplements.  I have been using ‘Recovery’ now for several weeks since doing this and definately feel a difference espeically in the energy I have whilst working out and duration I can train for. We are now distributors for Seven Point 2 products. Should you wish to buy Recovery and buy it through this link you will be supporting Primal Health.

Have you ever tried Live Blood Analysis or ElectroAcupuncture? Tell us about your experience in the comments.


How to Make Chicken Broth…Because Look What’s in Those Powdered Cubes

How to Make Chicken Broth

Chicken broth is insanely nutritious and healing. But only if you make it yourself! That’s because those chicken stock powders and cubes are made of nothing but deadly non-food ingredients. Fortunately, broth, or stock, is one of the cheapest and easiest things to make at home. Once you see how easy it is to make, and what’s in those cubes, you’ll never buy chicken stock again.

Chicken Broth went from cure-all to chemical concoction

From this…

Traditional Chicken Broth
Chicken or Chicken Bones
Carrot & Celery or Veg Scraps
Fresh Herbs & Spices

To this…

Powdered Chicken Stock or Bouillon Cubes
Iodised Salt
Flavour Enhancer (MSG)
Yeast Extract (MSG)
Natural Flavours 621 (MSG)
Caramel Colour (150a)
Artificial Flavours
Dehydrated Onion
Hydrogenated Palm Oil
Hydrolysed Vegetable Protein (possible MSG)
Mechanically Separated Dehydrated Chicken Meat

What are all those things in the powdered stock?
Now, we could go and look up all those ingredients to see what they are. OR we could just admit that we don’t recognise them as real foods and therefore they are likely not a good idea for humans to eat.

What we can see is that powdered stock is little more than processed salt and artificial flavours designed to taste like chicken. Many of which are forms of MSG, which has been linked to numerous illnesses and disease. The last ingredient of processed chicken meat is actually not very common in stock cubes.

What about buying liquid stock?

1/ Most store-bought liquid stocks are labeled “reconstituted”, which basically means you are paying for lots of water. Though not as fake as the powdered stock, many liquid stocks are still full of processed salt and artificial additives.

2/ Organic and “natural” liquid stocks are often made from real chicken/bones and vegetables, however it can still be hard to find ones that don’t contain “natural flavours” such as yeast extract, which is code for MSG.

3/ The best quality organic and additive-free liquid stocks will set you back around $3-5 per cup of broth, while homemade broth costs only about 0.37 cents per cup. That’s a huge mark-up for something you can make in your kitchen with about 15 minutes to spare and some leftover food scraps.

What’s so healthy about homemade broth?

Your grandma, or maybe your great-grandma prized chicken broth as a remedy for the flu, and modern research has confirmed that broth helps prevent and mitigate infectious diseases. It’s no wonder I list it as one of the only superfoods you’ll ever need.

Broth is a powerhouse of nutrition AND it’s very easy to digest and absorb the nutrients.

Bone broths in particular (opposed to vegetable broths) contain many minerals, particularly calcium, magnesium and potassium. During the long and slow cooking process, these minerals are drawn out of the animal bones and into the broth. So instead of fretting how to get your calcium without consuming processed dairy products, how about just incorporating delicious bone broths into your diet the way the Asians do?

Dr. Kaayla Daniels says: “Traditional bone broth helps you absorb MORE protein so you can get by on less. The gelatin aids digestion and is the same as collagen, so it’s great for the skin and to prevent cellulite. Broth has been used to heal every imaginable gut disorder including colitis and Chrons, plus autoimmune disorders. It’s a good way for vegans to lose their virginity.”

Gelatin, which naturally makes your homemade broth congeal when it cools, is a big part of broth’s superfood formula. As far back as the first century, gelatin has been used as a therapy for the body. It has been found to be useful in the treatment of a long list of diseases. As Dr. Daniels says above, it is commonly used to heal the gut disorders so common today, from irritable bowel and leaky gut to Chrons Disease.

Though gelatin is not a complete protein, it acts as a protein sparer, meaning it helps your body more fully utilise any complete proteins you eat. This is why bone broths are a must for people who don’t have much meats in their diet or have trouble digesting meats, AND why so many cultures include bone broths as part of every meal.

Chicken or Chicken Bones?

There are a few ways to use chicken or bones to make your stock.

1/Use a whole chicken with the meat on.
At the end, you will have your broth AND loads of cooked chicken meat to make soups, curries, chicken salads, and scrap salads.

Chicken broth and leftover chicken for soups and salads
Chicken broth and leftover chicken for soups and salads

2/ Use the leftover chicken bones from a whole roast chicken, wings, legs, thighs, etc.
Every time we eat chicken, the leftover bones go into a bag or container in our freezer, so that when I go to make a pot of broth, there are plenty of bones to use. Instead of throwing out bones, you are now going to use them to make one of the most nutritious foods in your kitchen. How cool is that? And people say eating healthy is expensive!

Put your chicken bones in the freezer to save for when you make broth.
Put your chicken bones in the freezer to save for when you make broth.

3/ Buy cheap chicken bones from your butcher.
Most butchers sell chicken carcasses, or chicken backs for only a couple dollars. If you can find chicken feet as well, grab those for your broth, as they are full of gelatin!

How to Make Chicken Broth

How to Make Chicken Broth

– Chicken or chicken bones (free-range or organic!) About two carcasses, or one whole chicken plus some more bones.
– 1-2 carrots, roughly chopped
– 1-3 celery sticks, roughly chopped
– 1 onion, skin on, cut in half or quarters
– Water to cover everything in your pot
Optional: 2 tbsp vinegar, sea salt, 1 tsp peppercorns, lemon peel, 1 bunch parsely, additional herbs and spices

Chicken broth ingredients

You can also use veggie scraps instead. When you cut carrots, celery, leek, and onion for other meals, save the ends, skins and scraps in a bag in your freezer. Instead of throwing them out, use them to make broth! You really won’t need salt if you are going to make soups and other meals with your broth, as you will add seasoning then.

STEP 1: Put everything in a large pot or slow-cooker.

STEP 2: Cover all ingredients with COLD filtered water.
*Note – if using vinegar, letting everything sit in the vinegar water for 30-60 minutes before cooking will help extract calcium and other minerals from the bones.

Throw chicken broth ingredients in a pot of cold water. Then let it cook!
Throw chicken broth ingredients in a pot of cold water. Then let it cook!

STEP 3: If using a slow-cooker, simply turn on low. If using a pot on the stove, slowly bring to a boil, then immediately reduce heat so it just barely simmers. Impurities in the form of frothy scum will rise to the surface during the first hour or so. Skim this off with a large spoon and throw away. Leave to cook for 8-24 hours.
*Note – if using a whole chicken, remove the chicken after about 4 hours so the meat doesn’t overcook. You can put on kitchen gloves to remove the hot meat and put aside, then throw the bones back into the broth.
*Note – if using parsely, add the bunch for the last hour or so of cooking to add additional mineral ions to the broth.

STEP 4: Strain the broth and throw away the bones, vegetables and herbs.

Strain the broth directly into containers for the fridge
Strain the broth directly into containers for the fridge
Or strain the broth into one large container to then divide up
Or strain the broth into one large container to then divide up

STEP 5: Put broth in the fridge and when cool, skim off and throw away the fat layer that forms on top.

Put broth into the fridge to cool
Put broth into the fridge to cool
Skim the top fat layer off the cooled broth
Skim the top fat layer off the cooled broth

If this all sounds too time-consuming

If you are in a hurry at any one of these steps, feel free to change the order around! I often throw my ingredients in the slow-cooker in the evening after dinner and let the broth cook all night. In the morning, I scoop out most of the bones and veg with a slotted spoon, then throw the whole slow-cooker bowl into the fridge to let cool while I get on with my day. When I get time later or that night, I can skim off the fat from the cooled broth, then strain the broth into containers or ice trays. A few minutes at each stage are all that is needed!

Storing your chicken broth / stock

Keep your broth in containers or jars in the fridge for up to 5 days (longer if reboiled), or in the freezer for several months. You can use ice cubes trays to make stock cubes that are easy to throw into your pan when cooking, or even make ice blocks (popsicles) for a very nutritious cold snack.

Store broth in jars in the fridge for 5 days
Store broth in jars in the fridge for 5 days
Make broth ice cubes to add when cooking
Make broth ice cubes to add when cooking
Boost your health and digestion with a broth popsicle!
Boost your health and digestion with a broth popsicle!

 Drink Your Broth!

Of course, broth adds liquid and delicious flavour to many of your favourite casseroles, stews, and soups. You can also cook veggies in it for extra flavour and nutrition, and use it instead of water when cooking rice and other pre-soaked grains.

However, if you also need an immune boost, help with your digestion, or some extra healing in times of illness or stress, simply heat a cup of your homemade broth in a small pot on the stove and drink it in a mug like a cup of tea. Magic healing tea, that is. 🙂


References & Further Reading on Broth:

– “Broth is Beautiful” by the Weston A. Price Foundation
– “Stock Reviews” by
– “Chicken Broth: No MSG Labels are False” by The Healthy Home Economist
– “Hydrolyzed Vegetable Protein Recalls…” by The Health Ranger
– “Nourishing Traditions” book by Sally Fallon


How will you make your homemade broth? What do you use it for? Share your thoughts and ideas!