Gut-Healing Turkey Bone Broth Recipe

Why This Recipe Supports Gut Health

This nutrient-dense bone broth is rich in:

• Collagen & Gelatin: Supports intestinal lining integrity and helps seal a leaky gut

• Glycine: An amino acid that aids digestion and reduces inflammation

• Glutamine: Critical for intestinal cell repair and gut barrier function

• Minerals: Calcium, magnesium, phosphorus, and trace minerals for overall wellness

• Glucosamine & Chondroitin: Support gut lining and reduce inflammation

Ingredients

Bones & Protein

• 2-3 lbs turkey bones (neck, wings, carcass from roasted turkey)

• 1-2 turkey feet (optional, but adds extra collagen)

• 2-3 lbs turkey wings or drumsticks (for added meat and flavor)

Acid (for mineral extraction)

• 2 tablespoons raw apple cider vinegar

Aromatic Vegetables

• 2 medium onions, roughly chopped

• 3 carrots, roughly chopped

• 3 celery stalks, roughly chopped

• 1 head of garlic, halved crosswise

Gut-Supporting Herbs & Spices

• 2-inch piece fresh ginger, sliced

• 2-inch piece fresh turmeric, sliced (or 1 tsp dried)

• 2 bay leaves

• 1 tablespoon whole black peppercorns

• 1 teaspoon sea salt (or to taste)

• 2 sprigs fresh rosemary

• 4-5 sprigs fresh thyme

• 3-4 sprigs fresh parsley

Liquid

• Filtered water to cover (approximately 4-5 quarts)

Instructions

Step 1: Prepare the Bones

If using a raw turkey carcass, roast the bones at 400°F for 30-40 minutes until browned. This step enhances flavor but is optional if using bones from an already-cooked turkey.

Step 2: Initial Setup

1. Place all turkey bones in a large stockpot or slow cooker

2. Add apple cider vinegar

3. Let sit for 20-30 minutes (this helps extract minerals from the bones)

Step 3: Add Ingredients

1. Add all chopped vegetables

2. Add garlic, ginger, and turmeric

3. Add bay leaves, peppercorns, and salt

4. Pour filtered water to cover bones by 2 inches

5. Add fresh herbs (rosemary, thyme, parsley)

Step 4: Cooking Methods

Stovetop Method:

• Bring to a boil over high heat

• Reduce to a very gentle simmer (just barely bubbling)

• Skim off any foam that rises to the surface in the first hour

• Simmer for 18-24 hours, adding water as needed to keep bones covered

Slow Cooker Method:

• Set to LOW

• Cook for 24-48 hours

• Check occasionally and add water if needed

Instant Pot Method:

• Cook on high pressure for 120 minutes

• Natural release

• For even richer broth, cook a second cycle

Step 5: Strain & Store

1. Remove from heat and let cool slightly

2. Strain through a fine-mesh strainer or cheesecloth

3. Discard solids

4. Let broth cool to room temperature

5. Transfer to glass jars, leaving 1 inch of headspace

Step 6: Storage

• Refrigerator: Store for up to 5 days (a layer of fat will solidify on top—this is normal and protective)

• Freezer: Store for up to 6 months in freezer-safe containers

How to Use for Gut Healing

Daily Gut-Healing Protocol

• Drink 8-16 oz daily on an empty stomach (morning is ideal)

• Warm gently—do not boil

• Can add a pinch of sea salt for mineral support

As a Cooking Base

• Use for soups and stews

• Cook grains and legumes in broth for easier digestion

• Use as a base for sauces and gravies

During a Gut-Healing Reset

• Consume 2-3 cups daily between meals

• Combine with cooked vegetables for a simple, healing soup

• Use during elimination diet phases

Pro Tips for Maximum Gut Benefits

1. Don't Skip the Vinegar: The acid helps extract minerals and amino acids from the bones

2. Low and Slow: A gentle simmer (not a rolling boil) preserves delicate amino acids and produces clearer broth

3. The Gelatin Test: When chilled, your broth should have a jelly-like consistency—this indicates high collagen content

4. Skin On: If using turkey wings, leave the skin on for added healthy fats

5. Add Mineral-Rich Vegetables: Seaweed (kombu) can be added in the last hour for extra minerals

6. Season After: Add sea salt to taste after cooking to control sodium levels

7. Enhance Bioavailability: Add fresh herbs in the last 30 minutes to preserve their beneficial compounds

Nutritional Highlight

One cup of homemade turkey bone broth provides:

• 6-10g collagen protein

• Essential amino acids (glycine, proline, glutamine)

• Bioavailable minerals (calcium, magnesium, phosphorus)

• Anti-inflammatory compounds from herbs and spices

Contraindications & Considerations

• Histamine Sensitivity: Those with histamine intolerance may react to long-cooked broths. Try a shorter cook time (3-4 hours)

• FODMAP Sensitivity: Omit onion and garlic during strict low-FODMAP phases

• Salt Sensitivity: Use less salt initially and add to individual servings