Whether you’re fully on board with the bone broth trend or still sceptical, there’s no denying its popularity. Serena Poon, a chef, nutritionist, and Reiki master based in Los Angeles, says that, although bone broth has been used in Chinese medicine for thousands of years, it wasn’t until a few years ago that the liquid developed a reputation for being a health and wellness superfood. The reason you’ve heard all about it recently can be attributed to the fact that it fits into two incredibly popular eating approaches: the ketogenic (keto) diet and the paleo diet.
Bone broth is technically a stock that’s made by simmering the bones of animals with vegetables, spices, and herbs for a long stretch of time, usually a day or two. Poon says that the resulting nutrient-packed liquid is rich in anti-inflammatory amino acids, bioavailable minerals, and collagen. Bone broth has been linked to a host of benefits, such as relieving joint pain and arthritis symptoms, strengthening bones, and promoting a healthy immune system and gut, according to Harvard Health Publishing.
The big kahuna of bone broth is its large quantity of gelatin, according to Bonafide Provisions. You may have heard of the latest food fad, collagen. Collagen is the “primary protein in connective tissues, skin and bones,” according to Swanson Vitamins. Gelatin is the cooked version of collagen. Because so little of the meat that Americans consume come with the bone and/or connective tissue (ew!) still on it, many meat-lovers may not be receiving the many benefits of collagen. Collagen (and gelatin) have been found to help maintain skin elasticity, promote bone and joint health, support strong, healthy hair (hello, luscious locks!) and support nail growth and strength, says Dr. Amy Myers. We have a wide range of bone broth benefits at Bone Broth
If you aren’t yet convinced to add this delicious drink to your daily routine, this last factoid may be the cherry on top. Drinking bone broth is not only great for your health, but it is also fabulous for your wallet. Think about the last time you may have bought a rotisserie chicken. You probably threw away the bones after you were done. Next time, just throw them in a pot with some water, carrots, celery and herbs and simmer away for 8-24 hours. Strain your broth, and there you go! A cheap and fast way to get in some more protein and valuable minerals and vitamins. And if you’re feeling adventurous, try it in french onion soup, a spiced lentil soup or even a chicken and wild rice soup!
If you’re new to the concept of consuming bone broth, it can seem overwhelming. “You want me just to drink it …plain?” people often ask.
Making bone broth a part of your lifestyle is much more than just guzzling mugs of the liquid gold. You can easily weave it into your normal food routine and actively support wellness without even thinking twice.
As with any new habit, getting started is the hard part. Plus, people drink bone broth for different reasons, so how do you know if you’re doing it right?
To get to the bottom of this, we reviewed common conditions where the bone broth is frequently used. Not only did we look into how to drink bone broth for each, but we also examined frequency and amount. We’ve detailed our findings below, so keep reading to learn how to drink bone broth with confidence!
Bone broth is a wonderful food rich in minerals, collagen, and amino acids—nutrients that can be lacking in the standard American diet. But whether you drink bone broth for its nourishing qualities or simply to warm you up on a chilly morning, drinking cup after cup of broth can get a little boring.
The solution? Elevate the taste of your bone broth routine with these ten flavour additions—they’ll have you falling in love with this healthy drink all over again. All you need is twelve ounces of beef or poultry bone broth, then build flavour with these simple recipe additions.
Brighten it up
Use some freshly squeezed lemon, sea salt, and fresh black pepper to brighten up the rich flavour of the broth.
Pump up the iodine
Iodine-rich food or supplements can help your thyroid maintain hormonal balance. Dietary sources of iodine include yogurt, sea vegetables, and eggs. Add 1/4 teaspoon kelp, kombu, or dulse granules (these come in handy shaker bottles) to your broth for an extra dose of iodine.
Load up on healthy fats
Add a teaspoon or so of either organic, grass-fed ghee or coconut oil to add some healthy fats and make the broth a bit more filling.
Add some tangy flavours
Freshly grated ginger, lime, sriracha, and some finely chopped green onion add quite the punch. Looking for bone broth benefits ? Look no further! Bone Broth has you covered.
Make it creamy and decadent
Add 1/4 cup coconut milk, the juice of half of a lime, and some fresh cilantro for a creamy, Thai-inspired version.
Make a simple egg drop soup
Bring broth to a strong simmer, while you crack and beat one egg into a small bowl. Next, whisk the simmering broth clockwise until a whirlpool effect occurs. Slowly pour the egg into the broth and let it cook undisturbed. Finish the soup with one tablespoon of coconut aminos (or sea salt, to taste) and black pepper. Top with green onion, if desired.
Make it Parisian
Simmer your broth with a sache or a tea strainer of Herbs De Provence for at least fifteen minutes, or until you reach a flavour profile, you enjoy. Finish with one teaspoon of organic, grass-fed ghee, sea salt, and fresh black pepper.
Turn up the heat
One teaspoon of your favourite hot sauce (or more!) will add some serious spice and a different dimension to your broth.
Make it green
Carefully blend the broth with one cup of fresh kale or chard until smooth. Finish this green broth with the juice of half a lemon. Not only will adding these leafy greens boost the vitamin and mineral composition of the broth, but it will also add fibre, creating a more filling meal or snack compared to bone broth alone.
Important note: When blending hot liquids, always vent the lid and cover with a clean kitchen towel so steam can safely escape. Never fill a blender more than half full with hot liquids!
Turn your broth into a seasonal cold buster
Add 1/4 teaspoon of turmeric, one clove of minced garlic, one teaspoon of freshly grated ginger, a pinch of cayenne, and the juice of 1/2 a lemon to help clear up those sinuses. All these ingredients have been touted by experts to help relieve cold symptoms, and they enhance the flavour of your broth. Drink up!
How can you remember to drink bone broth every day?
Take Making It Out of the Equation
It may seem obvious, but if you don’t have bone broth, you can’t drink it! So keeping a stock of it is essential to making it part of your routine.
One of the main reasons that only 5% of Americans are drinking bone broth is because they are hung up on figuring out how to make it if you are one of the fantastic folks out there who has perfected your homemade bone broth recipe, well done! But for the rest of us, finding the hours to invest in sourcing bones, simmering them, and storing that high-quality bone broth is downright daunting.
That’s why we made bone broth accessible for everyone – even the busiest people who are rarely at home. Our broth is shelf-stable and will keep in your pantry (or desk drawer) for up to two years at peak freshness.
Whether you have some on hand as back up for when your homemade broth runs out, or choose to enrol in one of our subscription plans to have bone broth delivered to your door on your schedule, the first step to making bone broth a habit has it around.
Make Bone Broth Part of Your Routine
We’ve all got those little things in our lives that we do without thinking. Making that morning cup of coffee, feeding Fido, or brushing our teeth. And if you’ve got kids, you know that a bedtime routine is a must.
So take a look at your current routine and find a spot in your day to fit in a mug of bone broth.
Maybe it’s at breakfast?
Those extra grams of protein are a perfect way to keep you satisfied until lunch.
Or perhaps you have a few minutes post-workout?
That mug of broth will rehydrate you, replenish lost electrolytes, and speed muscle recovery.
Or could it be that adding it to your evening unwind works best for you? A warm mug of bone broth is a calming nightcap before a good night’s sleep!
Where does bone broth best fit into your schedule?
Now make a note of this new spot and write it down like this:
- “Instead of having a second cup of coffee, I’m going to drink a mug of bone broth.”
- Or “When I get hungry at 11 am (because I always do), I’m going to drink bone broth.”
- Or even, “Before I sit down to watch TV every night, I’m going to grab a mug of bone broth.”
Be sure to include the activity or action that you are already doing daily in your sentence. So now, when you do this already formed behaviour, it will trigger your new bone broth routine.
Add Reminders Around You
Even with the best intentions, it’s hard to remember to drink your bone broth. So adding little hints to your surroundings can be key to keeping you in the habit.
Slightly, well, annoying reminders – like setting the alarm on your phone – work well for many people, because they simply can’t ignore them!
But gentle reminders or reinforcing behaviours are also a big help. Selecting a special mug to be your bone broth mug is a great idea, and is doubly effective if you resist putting it back in the cabinet.
Instead, leave your bone broth mug (or travel mug) out where you will see it. This could be in the middle of the kitchen table, by the coffee maker, even on top of your computer or phone.
And be sure to store a carton of bone broth front and centre in your fridge, because when we are hungry, we often grab the first thing we see!
So, go ahead and put a post-it note on your favourite snack food that reads, “WAIT! BONE BROTH INSTEAD!”
Metabolism, Detox, and Weight Loss
The glycine found in bone broth supports the liver in removing toxins from the body. As a result, many have turned to bone broth for detoxification and weight loss purposes. We even did our bone broth detox and saw some pretty interesting results.
How often should you drink bone broth for detox and weight loss?
Depending on the rigour of your plan, you may end up drinking a lot of bone broth for a while. This is especially true if you’re following a bone broth diet plan. You might be drinking it for every meal initially either as a replacement or alongside. Further down the road, it still might be a twice-a-day thing.
How much should you drink?
You might end up consuming 40 or 50 ounces a day at times while only having about 12-24 on other days. It depends on the specific plan you’re following and how much weight you have to lose.
How should you consume it?
In this case, heat in a mug and drink plain.
You can definitely add it to soups or stews, but bone broth diet plans often call for a few days where your only food intake is bone broth.
While that sounds extreme, a bone broth fast isn’t a starvation diet. Not only does bone broth contain protein, but it’s also gentle on the digestive system while providing nutrients at a cellular level. It’s like throwing your body into a repair cycle. By eliminating the excess work of digestion, you’re allowing it to focus on the business of dealing with other things that need help.
Note: Bone broth fasts or diets should not be done unless you’ve gotten an all-clear from a qualified practitioner. Pregnant women or those in especially vulnerable conditions should not do bone broth fasts.
One of the best ways to restore your skin is to consume collagen. It just so happens that bone broth naturally contains this nutrient.
How often should you drink bone broth for skin?
Bone broth contains naturally-occurring collagen, which helps to add elasticity and strength to your skin, hair, and nails. A daily bone broth routine could be beneficial in nourishing your gut which is often where skin conditions start from. Bone Broth has a wide range of best bone broth benefits in Melbourne
How much should you drink?
6-12 ounces daily.
It’s nice to add this as part of your morning or evening routine, so that (a) you remember to drink it every day and (b) you’re training your body to get its daily dose of skin-boosting nutrients at the same time. Drinking bone broth before bed, along with taking a probiotic supplement, can be a powerful skin supportive program.
How should you consume it?
Plain or in a soup or stew.
For time-crunched people, planning dinner recipes that utilize a slow cooker and bone broth can be the perfect way to get your bone broth in without having to think extra hard about it. Just drink some extra broth leftover from slow cooking your roast, or have an extra cup of soup broth after dinner.
To Support Digestion
The glutamine found in bone broth supports gut health. It’s why so many gut health experts recommend bone broth to their patients.
How often should you drink bone broth for digestive health?
When you’re suffering from problems with digestion, your whole body is suffering. The digestive tract is considered the seat of health. We can’t be healthier than what we are putting into our bodies, and if we aren’t absorbing or digesting what we’re eating, we are still not well.
Bone broth contains glycine, which helps improve stomach acid. This results in improved digestion.
Bone broth can also help nourish the large intestine to perform better its task of eliminating waste. Fat is an essential nutrient for proper elimination, and protein is vital for cellular energy and repair.
What Does Research Say About Potential Bone Broth Benefits?
There is indeed a strong gut-skin connection, and it’s something that’s being studied more and more, says Peyton Berookim, MD, a double board-certified gastroenterologist and internal medicine physician, and the director of the Gastroenterology Institute of Southern California in Beverly Hills. Food allergies, for instance, can manifest on the skin as a rash.
Unfortunately, though, there’s no way to designate which nutrients go where. “Just like eating fat doesn’t directly translate to body fat, as there are other factors involved, neither does eating collagen means an increase in [collagen] levels,” says Isabel Butler, the company nutritionist for the app Spoon Guru.
In other words, sipping on bone broth doesn’t deliver a boost in the skin’s collagen level. Instead, Harvard Health Publishing says that the collagen is broken down into amino acids, just like other proteins, and is transported to whichever of the body’s tissues need it most, with no way of ensuring it’ll go straight to the stubborn crow’ s-feet around your eyes. Dr. Berookim says that the nutrients will first go to the essential organs, such as the heart, brain, and liver. “As a result, one’s hair, skin, and nails are usually the first places one may notice the change, since the nutrients are often driven away from them,” Berookim says.
Even if bone broth doesn’t necessarily offer skin-plumping benefits, it doesn’t mean it’s bad for you. It’s rich in protein, with about 6 to 12 grams in each cup, according to Harvard Health Publishing.
But it’s likely not the magic bullet many articles and anecdotes would lead you to believe. Butler says that it’s not a great source of amino acids, and a study published in May 2019 in the International Journal of Sports Nutrition and Exercise Metabolism supports that idea. She doesn’t discredit bone broth entirely, however. “I don’t think we should dismiss that this could help people feel better, but make sure we distinguish between scientific evidence and anecdotal information,” she says. Check out our Melbourne best bone broth benefits here.
Bone broth is a powerful supplement that can be used in a variety of ways. The great news is, you don’t have to spend hours simmering bones in water to get the benefits!
We recommend our Organic Bone Broth Protein Powder. That’s right, it’s dehydrated bone broth, just like the one you make at home, but in powdered form – it’s that simple. We start with the highest quality grass-fed beef bones, slow simmer them for hours to extract vital nutrients and then dry the broth into a convenient powder so you can benefit from real bone broth each and every day. And it comes in four delicious flavours (vanilla, chocolate, turmeric, and unflavored) so you can enjoy bone broth is a delicious shake, a buttery broth shot, or even nice cream!