My Best Bone Broth Recipe, inspired by home in Ireland and brought to the Caribbean

Chicken broth
Chicken Broth with buckwheat noodles and crispy kale

It is 6am. I am on the road outside the house stretching up to the sky. I take a deep breath. It feels good to be outside in the cool morning air. By 7am it is too hot to run.  My trainers feel full of bounce and I begin to run down the hill, slowly at first and then speeding up as I feel the rhythm take over. I love to run. I do my best thinking whilst burning off the toxic waste that regularly seeps into my brain. I always run alone and never to compete. It is personal and it makes me feel good.

I think about this blog and what I want it to be. I think about the book I was reading before bed last night. I think about the day ahead and how to fit everything in. I think I need a tiny recorder to take note of my thoughts and read them back to me later on.

When I run early in the morning it is one thing for the day that I can ‘tick off’ and it gives me a fresh start to shower and get dressed smartly for the rest of the day, depending on what I am doing. It is hot weather here most of the time so I prefer to wear a dress each day. This is a trend that has largely been started by my 4-year-old daughter who is so happy to be living near the seaside in a warm country as now she can guiltlessly wear a Summer dress every day and begs me to do the same. It took me less than a moment to realise that of course, she is right … I love dresses and it is a shame that fewer people wear them nowadays. I grew up in revered awe of my ex-air hostess Mummy in pencil skirts and heels, she was the glamorous Mummy at school pick-up and I always felt so proud.

Another childhood happiness is bone broth. We had a Sunday roast dinner most weekends and the stock from the bones simmered all night long. It was really made with love and that is what I love to taste in food. Every meal that I make for my family I make with as much as I can muster that day. My Mum froze the chicken stock in little tubs and we often had it as soup. She used organic chickens, bay leaves from the tree outside, parsley that grew near the back door and onions and carrots from Dad’s vegetable garden.

I was thinking about family values this week and nourishing my family with nutritious food is at the top of the list for me. I love the tradition of Sunday roast dinners and try to bring them as part of our family life here too. Today we had the first chicken wishbone ‘wishing’ ceremony. My son wished for one thousand dollars so he could buy some toys – he’s fed up begging his parents or waiting endlessly for birthday or Christmas to come.

This is my best bone broth recipe which is full of the best ingredients cooked slowly and with love to make a wonderfully nutrient dense soup that I filled with buckwheat noodles and topped with crispy kale. I can’t imagine it getting better than this.

Chicken bone broth
Chicken bone broth

Buying stock just doesn’t do the same thing. In Antigua, the supermarket produce is not the best. Most food is full of preservatives and additives and GMO ingredients. I think carefully and read the labels of everything. The more that I can make at home, the better it is for us all.

RECIPE – My best ever Chicken Bone Broth with Buckwheat Noodles and Crispy Kale

1 x chicken carcass (preferably organic)

6 x peppercorns

1 x small onion, quartered and outer layers of skin peeled off

Handful of parsley

1 x bay leaf

Handful of vegetable ends, e.g broccoli stalks, carrots, celery

Put all of the ingredients in a large pot and cover with fresh water. Bring to a boil, cover and simmer for at least 6 hours.  Strain in a fine mesh colander / sieve and allow to cool. The broth will keep in the fridge for several days (it may be a jelly-like consistency) or freeze for several months.

Chicken bone broth
Chicken bone broth

1 x bunch buckwheat noodles (for a family of 4)

1 x fresh corn on the cob (kernels removed)

Chicken pieces left over from the roast chicken dinner

Chilli flakes to taste

Salt and Pepper

1 bunch fresh kale

Coconut oil

Heat the chicken stock and keep warm in the saucepan.

Add the corn kernels to the broth and cook for 5 minutes.

Add the noodles to a pan of boiling water and cook according to direction on the packet. Rinse well under cold water and add to the chicken bone broth.

Add chili flakes, salt and pepper to taste.

In a frying pan, warm the coconut oil and add the chopped kale. Sauté for 4 – 5 minutes until it becomes crispy around the edges. Season to taste. Serve on top of the bone broth. (You may notice the raw organic coconut oil, which is from a wonderful small business in Antigua, supplying a full range of raw coconut products: Raw Island Products)

Fresh kale cooked in coconut oil
Fresh kale cooked in coconut oil
Crispy Kale
Crispy Kale

If you are still not convinced, here are 10 reasons for making it at home yourself and enjoying this amazing stock broth.

  1. You can use the best ingredients you can find and you know what is in it.
  2. The bone broth is gentle on your stomach and easy to digest.
  3. The bone broth is nutrient dense and full of goodness for your family.
  4. Shop bought stocks have nothing on this.
  5. Once you get in the habit of making bone broth each week you can use it to make soups, cook tasty rice and add to sauces.
  6. It is the ultimate comfort food.
  7. Dinner is ready in a dash!
  8. It is easy to make.
  9. You know you are feeding you and your family well.
  10. The recipe can be handed down generations, just like I remember.

I hope you enjoy. Do you have any wonderful family memories of food traditions? I’d love to hear them.


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