These past few mornings, I have had to wrap a blanket around myself to step out onto our back porch which means that my very favorite season is on it’s way.
Fall, with it’s shades of rust, gold and orange, with it’s pumpkins and football parties, with it’s crisp sweater weather is almost here.
And with it, come some of my favorite foods which include soups and dishes that use soup as a base.
Unfortunately, soup and I don’t get along so well when it comes to migraines. And that, my friends, is the pits.
Aside from the fact that I am cold-natured and love nothing more than to curl up with a warm bowl of soup as a way to feel cozy, I also follow the Autoimmune Protocol of the Paleo diet (AIP) which promotes regular consumption of nutrient dense bone broth. Bone broth is a migraine trigger for me because it has high levels of tyramine, histamines and naturally occurring msg.
The reason for those high levels (tyramine, histamines, msg) is that the longer foods cook, the more those proteins accumulate.
Last year, I read this excellent article which explains the phenomenon in more detail.
The article also explains the reasons that until a person’s gut has healed enough to tolerate long time cooking bone broth, he or she will experience potentially rough side effects from consuming it.
If you are a person who struggles with soups and migraines, you will benefit from reading the article linked above.
After reading the article, I started making a shorter cooking time stock and it has helped me so much.
I use this broth as a base for my soups and for the first time that I can remember, I get to eat soup without triggering migraines.
It is nutrient dense and gut healing. I am doing so many things to heal my gut and I believe that eventually, I will be able to tolerate a longer cooking broth but this is where I am now.
I wanted to share my personal recipe and tell you how I make it.
A couple of tips:
*The chicken which comes from the broth is tender and delicious. I often serve it with the vegetables the first day that I make the broth.
*After I make the broth–I let it cool and then freeze it in 2 cup portions.
Freezing the broth serves a couple of purposes:
- It prevents the build-up of (migraine-triggering) tyramine and histamine
- Preserves the broth so that I can pull it out of the freezer for future recipes
2 Bone-in Chicken Breasts with skin
4 Bone-in Chicken thighs with skin
6 Stalks of celery chopped
2 Cups of carrots chopped (large pieces)
1 Cup shallots chopped
2 Tbsp Sea Salt (possibly more, to your taste)
1 Tbsp to 1/4 Cup Distilled White Vinegar (Depending on how sensitive you are to ferments and vinegar)
8- 12 Cloves of Garlic (I like to press them but diced is fine too) or 2 Tbsp Garlic Powder
Pepper (this is an AIP re-intro spice so use it to taste if you are able to tolerate it)
- Chop veggies
- Place chicken and veggies in a large pot
- Fill pot with water (cover the chicken and veggies)
- Pour vinegar into pot and let it sit for 30 minutes (it will draw minerals out of chicken bones)
- After 30 minutes, put your salt, garlic powder, and pepper (if using) into the pot and turn on high
- Bring to a boil
- Reduce heat and simmer for 1-1/2 to 2 hours
After 1-1/2 to 2 hours, turn off heat and remove chicken from soup. Most of it will have cooked off of the bones, so have a bowl for bones and skin. Strain the broth. Cool and freeze in 2-4 Cup servings.
If you want to serve the chicken with vegetables, you may enjoy thickening a bit of the broth as a “gravy”. This is how I do that
Arrange the chicken and vegetables on a platter to have a very cozy, warm meal (the chicken will be nice and tender).
2 Tbsp Arrowroot Starch
2 Cups of Broth
Salt to taste
Pour 2 Cups of broth into a small sauce pan and stir arrowroot starch until it dissolves (over low heat). Taste your gravy and adjust seasoning as desired.
Serve your chicken platter with gravy for supper
When the broth cools, separate it into 1 Cup (or whatever serving size you like) and freeze for later use 🙂
Super easy, yummy and migraine friendly!
Crohns and Colitis Tip: If garlic gives you gas or abdominal pain, omit the garlic powder from this recipe. It is just as tasty with out it.