Chicken broth with spinach
We make extra so we don’t have to cook the next day. Put the chicken in a pot and add 2 to 3 liters of water or enough to submerge the chicken. Add a generous splash of cider vinegar. Put the pan on medium-low heat. Slice the ginger and turmeric - you don’t have to peel the turmeric first - and add them to the pot. Season with plenty of sea salt and black pepper. Remove the chicken once the broth has simmered for 1 to 1-1/2 hours. Pull the meat from the chicken and set aside. Put the carcass, the skin, and the rest of the chicken pieces back into the broth. Add a little extra water if needed and let the liquid simmer gently for at least another hour. Finely chop the spinach. Strain the broth shortly before serving. Return the strained broth to the pan on the heat and add the meat and spinach. Stir briefly until the spinach has wilted. Serve half of the broth and save the other half for the next day.
Tip: which herbs should you use for the broth?
You can add any herbs you like to the broth. I add dried herbs in the beginning and fresh herbs at the end.
Tip: how long should you cook the broth?
Homemade broth is exceptionally nutritious and has made a huge comeback. The longer you cook the bones, the more nutrients, like calcium and phosphorus, are released into the broth. The connective tissue is also very healthy and rich in glucosamine. The collagen from the bones and the connective tissue converts during cooking into a nutritious form of gelatin, which is highly beneficial to your gut and body. In a ketogenic diet, drinking broth is recommended because it contains many minerals. The extra moisture is also ideal for combating ‘keto flu’ and it contains extremely few carbs. In short, a perfect keto kickstart.
Tip: broth and keto
As you will discover when reading the book, you will lose plenty of moisture during a ketogenic diet, and with it, salt and magnesium. That’s why we highly recommend drinking plenty of fluids. Broth is ideal because it contains a lot of minerals. And, don’t be too stingy with the salt. You can read more about this in the theory in the book.
View a complete keto day menu from 'Try: The Keto cure' here.
- 1 organic chicken (1.3-1.5 kg or approx. 3 lbs)
- 2-inch (5-cm) piece of ginger root (1 oz/30 g)
- 2-inch (5-cm) piece of turmeric (3/4 oz/20 g)
- splash of apple cider vinegar
- 1 lb (500 g) spinach
Ready in 2.5 hours
Per serving: 31g P (25%) / 40g F (74%) / 1g net CHO (1%)