Easy Bone Broth


The benefits of bone broth are endless - gut healing, nutrient dense, immune boosting, healthy skin-promoting - you name it. Bone broth is one of the longest lasting health trends, but it’s not a trend at all because it’s stood the test of time and people are coming back to it again and again because of it’s multitude of benefits.

I don’t follow a recipe anymore, but use the same basic staples each time. You’ll find that as you make it more and more, you can just throw everything in the instant pot or slow cooker and walk away. Once it’s finished you can either keep it simmering and ladle it out and drink it (or use it for soups etc.), or strain it and store it in the fridge or freezer.

Basic staples for making bone broth:

Organic chicken carcass OR marrow bones (4-8 of them, depending on their size) OR chicken feet (I’ve never used feet but apparently they make a better bone broth because of all the collagen they contain)

Veggies - I usually use 2 stalks of celery, 2 carrots, 2 onions, maybe a clove of garlic - all roughly chopped in large chunks

Apple cider vinegar - 2 tbsp, which helps to pull the goodness out of the bones

Water - enough to cover all the ingredients / fill the pot


Mason jars for storage


Once everything is chopped and in the instant pot I will cook on high pressure for 2 hrs. If you’re using a slow cooker you can cook it for 48 hrs, topping it up with water to cover everything ever 12 hrs or so.

When it’s ready I will sometimes keep the instant pot brewing on slow cook and drink it over a course of a few days, and anything remaining gets strained and put in glass jars.

To strain:

Place a large colander in a large pot and using a slotted spoon scoop our the large chunks of bones and veggies. Allow those veggies to strain their broth as you continue with the pot

Cut out a 12” by 12” piece of cheesecloth and fold a few times to make a smaller square which should fit over the mouth of a mason jar. Secure the cheese cloth to the mason jar using an elastic band. Gently press down in the centre of the mouth of the mason jar so that the cheese cloth dips down into the jar. This is helpful for the next step.

Ladle the broth into the mason jar slowly. If you plan to freeze some, don’t fill the jars too high so as to leave room for expansion of the liquid, to prevent the jar from breaking.

To serve:

To drink bone broth as a warm and comforting beverage I will usually add 2-3 tbsp of coconut cream (from a can) and sea salt to taste.


My favourite warming winter stew - Sweet Potato, Chickpea, and Spinach Coconut Curry


Adapted from Angela Liddon’s Oh She Glows Everyday

4 tbsp coconut oil
2 tbsp cumin seeds
2 medium onions, finely chopped
1 tsp fine sea salt, to taste
6 large cloves of garlic, minced
4 tsp powdered ginger
2 tsp ground turmeric
2 tsp ground coriander
1/4 tsp red pepper flakes 
2 medium/large sweet potatoes, peeled and cut into 1/2 inch cubes
2 (14 oz) cans chickpeas, drained and rinsed
1 (28 oz) can diced tomatoes, with juices
2 (14 oz) cans full fat coconut milk
1 (5 oz) package baby spinach

Heat the oil in a large saucepan over medium heat. Add the cumin seeds and let them brown slightly for a few minutes, being careful not to burn them. Stir in the onion, and cook until it's translucent. 
Add the garlic, ginger, turmeric, coriander and red pepper flakes and stir until the garlic softens.
Add in the sweet potatoes, chickpeas, tomatoes and coconut milk. Stir to combine, cover and simmer over medium heat for 20-30 mins, until the potatoes are fork tender. At this point, take a potato masher and gently mash about 1/3 of the mixture to thicken the sauce. 
Stir in the spinach and allow to wilt. Season with salt and pepper to taste. 
Serve on a bed of cooked grains like brown rice or quinoa and garnish with lemon or lime. 

An open letter to my Naturopathic friends and colleagues by Dr Sonya Doherty, ND

My colleague and Naturopathic Idol, Dr Sonya Doherty, ND, posted this letter on our ND forum last night. As I read it I had tears streaming down my cheeks…I was so moved, and inspired to keep doing what I do with even more passion and fierce determination, despite the exhausting uphill battle that sometimes seems to be.

When I call her my Naturopathic Idol, I’m not even joking. This woman is absolutely brilliant, and along with her equally amazing and brilliant sister, Dr Carissa Doherty, ND, she lectures all over the globe as a true leader in our profession.

I’m eternally grateful to each and every one of you for your support, your belief in our medicine and your determination in bettering yourself and your families. Enjoy the read. Spread the word. Take back your health. There are many forces working against us.

So…I was supposed to be blogging today. You know how it goes… we have to keep churning out the latest research on how to stay healthy and prevent disease. We know it sure as heck isn’t coming through mainstream media. We have to talk to our patients about unpopular views of health and wellness every work day. “Why, no, juice isn’t actually healthy for you”. “Actually, we don’t need dairy in our diet for adequate calcium”. And the always shocking… “You really should be having 2-3 bowel movements daily. Yup, whenever something goes in, something should come out”. Then we have to go home and prepare meals that try to meld our utopian nutritional views with the reality of our loved ones. God help you if you have a friend, boyfriend, girlfriend, parent or spouse who doesn’t “get it”. Dinner becomes an epic battle of what you spent $80,000 learning vs. what the general population believes to be true about nutrition. Shudder. So you compromise with gluten free pasta even though the GMO corn in it is killing you inside.

Instead of blogging today, like I promised my fellow NDs at work, I watched the documentary GMO OMG! And you know what? It was awesome. As a naturopathic doctor who has been food / food industry obsessed for the last 20 years, it wasn’t a shocking documentary but I learned some interesting things and was re-invigorated. Monsanto is the devil. Check. GMOs are untested and probably one of the most devastating human experiments ever conducted. Check. I tried to work the content into a patient friendly blog but all I could think about was how we, NDs, are soldiers in this inexplicable yet essential war. Corporate greed has transformed our food supply into a frankenstonian hodgepodge contributing to cancer, allergies, chronic disease, birth defects and developmental delay. We know that. We see it every day. We help patients who are impacted EVERY DAY. This is no small feat. All around us, corporations are marketing (lying about) products that are threatening not only our quality of life but its longevity. Hey! Health Canada, walk me through how you allowed Gatorade and Power Aid to be sold to children when it contained a fire retardant!!??? Fire retardants, as you know, have been linked to autism and ADHD. You know this because you have dedicated yourself to making other people’s lives better by knowing all you can about the food that is killing us. Products with no governmental oversight. Food from companies who blatantly and arrogantly disregard the health and wellbeing of the dupes who buy their products. Food dyes, sugar, preservatives, GMOs. Lies… lies… lies. Poison… poison…poison. And who is standing up to these lies every day? Naturopathic Doctors.

It is the naturopathic profession that is debunking food myths and helping people transform their health. Yet many of us feel marginalized. Many of us feel this battle is unwinnable; that these institutions of greed are insurmountable. You know what? Truth will out. A small but mighty profession can and is changing the world. Our messages are taking hold. Our patients are believers. Every day they feel better, they spread the word. Which… is why I am writing this blog; to you… my fellow Naturopathic Doctor. This open letter / homage is to thank you all for your tireless work. Battling “Big Sugar”, exposing pesticides, holding “Big Pharma” accountable, exposing the evil of Monsanto. We are soldiers. We are fighting against billion dollar a year industries. We are whispering truths, we are shaping change, we are shouting out against companies that value money over human life. Our little profession has a lot of work to do. And there is a lot at stake. So, keep at it. Dig deep. This is not a profession full of accolades and appreciation. We have a lot of unpopular messages, and we face an army of goliaths but if you were called to be a Naturopathic Doctor, you know that every skirmish transforms someone’s life.

Yours in good health,

Dr. Sonya Doherty, N.D.
Doctor of Naturopathic Medicine