Bone broth is revered in virtually all cooking traditions and can be made by boiling animal bones and connective tissue over low heat for anywhere between 24 and 36 hours. People have been boiling animal bones into a savoury delight for hundreds of years. The results can be seen in dishes as diverse as Thai chicken soup with coconut milk, Turkish lamb stew, and traditional chicken noodle soup from the United States.
The custom of creating bone broth was on the verge of extinction in the 20th century until MSG-based bouillon cubes were introduced. These cubes made it simpler to obtain a savoury flavour. On the other hand, we now know that MSG can be a factor in the development of hypertension, obesity, problems in the gastrointestinal tract, and poor function in the brain, nervous system, reproductive system and endocrine system.
The typical American diet is deficient in many essential nutrients, including minerals, collagen and amino acids, all of which can be found in bone broth. But whether you drink bone broth because of its nutritional properties or to warm you up on a cool morning, sipping cup after cup of broth might become a little monotonous after a while.
What is the answer? These ten flavour additions will take your regular bone broth to a new level of deliciousness, and you will fall in love with this nutritious beverage all over again. You only need twelve ounces of beef or poultry bone broth, and then you may boost flavour with these straightforward modifications to the recipe. At Bone Broth, we offer a comprehensive selection of the numerous advantages of drinking bone broth.
10 Ways To Consume Bone Broth
For the vast majority of people, the only application of bone broth they know is the special soup their mother used to cook on gloomy days. Bone broth is used in a wide variety of dishes, including chicken noodle soup, but its applications are far more extensive than that. We have listed ten ways, some more common than others, to incorporate the dietary supplement that benefits your health, skin, and muscles (without waiting until you are feeling sick).
In A Soup, Bisque or Stew
Although soup is a fairly common dish, your bone broth does not have to be limited to just being used in chicken noodle soup. The nutritional content of any soup, stew or even bisque can be significantly increased by substituting bone broth for the stock called for in the recipe. Try something like this luscious Butternut Bisque Recipe from Ancient Nutrition, for instance.
In A Mug
You can sip bone broth on its own without the addition of any unnecessary trimmings or garnishes. Of course, you need to warm it up, and it can stand in for your morning cup of coffee. Alternately, stir in some chopped cilantro and minced garlic, and drink this before dinner. It will assist in filling you up and preventing the impulse to consume an excessive amount of food. The consumption of bone broth in its purest form may take some getting accustomed to. Still, some people have discovered that doing so has various health benefits, including those for the joints, the metabolism, and even the ability to maintain a healthy weight.
With Quinoa Or Couscous
If you want to serve couscous or quinoa as a side dish with your meal, consider cooking them in bone broth instead of water for a significant improvement in the flavour and a significant increase in the number of nutrients they contain. It is especially wise to do this if the protein content of your meal is already on the low side to begin with.
In Stuffing
In the same manner as with grains, if you prepare your Thanksgiving stuffing using a healthy and robust bone broth rather than plain water, you are certain to leave a lasting impression on your visitors (even your mother-in-law). In addition, of course, the flavour of chicken from your broth is a wonderful addition to everything else included in the traditional Thanksgiving meal. But of course, nobody will know that they are obtaining even more advantages from this festive mainstay if it is improved in terms of its deliciousness.
In Smoothies
I am aware of what you are thinking, and a chicken noodle smoothie does not sound like it would be very delicious. However, this chia seed and raspberry banana smoothie do. Also, remember that bone broth does not necessarily have to be liquid. You can satisfy your craving for sweetness while reaping traditional bone broth’s health advantages by using recipes that call for bone broth protein powder.
In Mashed Potatoes
The most reliable source of comfort food is mashed potatoes. Cooking them with bone broth can kick off those critical elements your body desires for your stomach, joints, and immune system. They do not have many nutrients on their own, but making them with bone broth can add that kick.
In Marinades
Rather than using sauces that are high in calories and sugar to flavour your chicken, try basing your bouquet of herbs on bone broth instead. The additional nutrients will enhance the meat’s already robust flavour while contributing to its high protein content.
In Dessert
Along the same lines as the unexpected recommendation for smoothies, including bone broth protein powder in your desserts can provide you with the necessary amount of protein and enhance the flavour. Check out this recipe for chocolate peppermint squares if you’re looking for a sweet treat that’s not only delicious but also made with natural ingredients.
In Scrambled Eggs
If you want your morning eggs to be light and airy, the best way to achieve this is to cook them with a little milk or water and a splash of water. On the other hand, if you want a savoury breakfast, you might want to try replacing some of the water with bone broth. In addition to contributing to that robust flavour, it will carry more nutrients than water and fewer calories than milk. We have a comprehensive selection of the highest-quality beef bone broth at Bone Broth.
In Vegetables
While you’re sautéing the vegetables for your supper, add a splash of bone broth to give it a bit more flavour and give yourself a bit more protein boost. Following this recipe, you may make a tasty and nutritious side dish by sautéing kale with garlic, red wine vinegar, and protein greens from bone broth.
It is not nearly as difficult as it may sound to incorporate bone broth into your dinner. One of the benefits is maintaining healthy joints as well as a strong immune system. Additionally, it may contribute to maintaining healthy skin, nails and hair. Additionally, the enhanced flavour of these foods ought to be enough to persuade you that bone broth is much more than just chicken soup.
Things You Didn’t Know About Bone Broth
- Your gut loves it. The cell walls that line your gut receive nourishment from the nutrients in bone broth, which in turn helps the lining to thrive.
- It is simple to prepare. First, place some beef or chicken bones in a large pot, fill the pot with enough water to cover the bones, bring the pot to a boil, and then reduce the heat to a simmer for 12 to 24 hours. After straining, place the mixture in the refrigerator for the night, and the next morning, remove the solid layer of fat that has developed. After that, bring a mug of the broth to a simmer, season it with a little bit of salt, and enjoy the fruits of your labour.
- It provides your skin with a healthy dose of collagen naturally. Bone broth that has been properly prepared is loaded with collagen and other nutrients that stimulate your skin’s natural renewal.
- Healing from a sickness or injury. There’s some truth to those old wives’ stories, after all! Because it contains glutamine, which helps the body heal, drinking bone broth when you are sick can help speed up your recovery and make you feel better faster.
- It’s been shown that drinking bone broth can aid with weight loss. Because a cup of bone broth is so filling, drinking it might help you control your appetite and resist the temptation to snack on foods that aren’t as good.
- Helps improve digestion. Gelatine is present in a properly prepared bone broth. One of the functions of gelatine is to facilitate the entry of digestive enzymes into the intestines, which translates into better digestion of the food you consume.
- Mood elevation and better sleep The degree to which the health of your gut impacts your mood and the quality of your sleep is perhaps one of the topics that attract the most attention. Because drinking bone broth helps to support the health of the lining of your intestines, one of the flow-on effects of this can be increased mood and sleep quality.
Other Ways To Include Bone Broth In Your Diet
Someone adds rice to the skillet while pouring the bone broth over it. Of course, some people shouldn’t consume bone broth in its undiluted form. However, you can include bone broth in your diet in various ways, which is a fortunate development.
- Cook some soup. It is the traditional approach to incorporate bone broth into your daily routine. You can use it in place of stock or broth in any soup recipe. You might go for something more traditional like chicken noodle soup or French onion soup, or you could go for something spicier like pozole from Mexico or hot and sour soup from China. Most soup recipes may be prepared in large quantities and stored in the freezer for later use in making meals quickly during the week.
- Rice, grains and pasta can be made by: When preparing rice or pasta, substitute bone broth for the water normally used. These straightforward meals are elevated in flavour and nutritional value by adding bone broth.
- Sauté in the presence of vegetables: When sautéing or stir-frying veggies, add a splash or two of bone broth.
- Mix the following ingredients into the mashed potatoes, parsnips and cauliflower: Bone broth should be used instead of water or milk when creating any recipe that calls for mashed vegetables.
- Put in ice cube trays and freeze: Keep some ice cubes made from the bone broth in the freezer at all times. You may throw a few cubes into stews, casseroles, stir-fries or virtually any other recipe that calls for savoury ingredients.
- Check out some of your favourite recipes and cookbooks. You can use bone broth in place of stock or broth in any recipe that calls for those ingredients.
Impressive Bone Broth Benefits
The benefits to one’s health that can be derived from drinking bone broth are extensive. To begin, it is an excellent source of protein (approximately 6 grams per cup), as well as other nutrients and minerals, including calcium, phosphorus (which is beneficial for bones and teeth) and potassium, which assists in the transport of nutrients into cells and of waste products out of cells. But that’s not the end of it. Continue reading to learn more about the advantages of drinking bone broth. At Bone Broth, we carry a comprehensive selection of chicken bone broth in various flavours.
Heal And Seal Your Gut
The health of your digestive tract is one of the primary advantages of drinking bone broth. According to Jill Grunewald, a holistic nutrition coach and the founder of Healthful Elements, drinking one cup of bone broth can help with leaky gut syndrome. Still, it is also helpful for protecting stomachs that do not have this condition. It is believed that the gelatin found in the bones that are normally used to make broth (such as knuckles, feet and other joints) can assist in closing down holes in the intestines. (Those who suffer from leaky gut syndrome have a permeable intestinal lining). This “patching” can help alleviate persistent diarrhea, constipation, and even some food intolerances in some individuals. In addition to this, it is simple to digest, which is another reason dietitians advocate broth as one of the finest foods to eat to cure a hangover or for patients who have food sensitivities.
Protect Your Joints
People who suffer from joint discomfort have always been advised to use glucosamine tablets as the first line of treatment. However, it was recently discovered that bone broth also contains glucosamine. In contrast to pills, the soup provides many additional nutritional and health benefits that might assist in pain reduction. In addition, it has been demonstrated that chondroitin sulphate, a component of the cartilage that covers and protects the joints, can aid in the prevention of osteoarthritis.
Keep Your Collagen Strong
The bones and connective parts of the beef are broken down during the low-and-slow heating procedure used to make bone broth, as stated by Daniel Auer, a holistic medicine doctor who practices in the San Francisco Bay Area. It is the true benefit of drinking bone broth. Then, as you drink the broth, you take in collagen, a building block of cells that can be found anywhere on your body, from your skin and bones to your brain, and gelatin, a form of collagen that helps with digestion. Both of these components, according to him, are extremely therapeutic.
Ingesting collagen is not universally agreed upon by medical professionals as a way to reap collagen’s skin-tightening and joint-strengthening benefits. Nevertheless, research has shown that taking collagen supplements can increase the skin’s suppleness and reduce the appearance of fine wrinkles. (Discover whether or if it is beneficial to include collagen in your diet by reading up on the topic).
Better Sleep
Research has indicated that the amino acid glycine, which is included in bone broth, may enhance sleep quality and protect against weariness. This advantage of bone broth was rather unexpected. (Here are some further suggestions on what foods to consume for improved sleep quality).
Support A Healthy Immune System
Mark Sisson, the author of The Primal Blueprint, even goes so far as to term bone broth a “superfood” that can help improve your immune system. It is due to the high concentration of minerals found in bone broth. (Also stock up on these other foods that are beneficial to the immune system).
Increase Bone Strength
Phosphorus, magnesium, and calcium from the bones leach into the broth, leaving you with a beverage rich in all the critical minerals for maintaining strong bones.
Get Some Bone Broth Protein
We’re not proposing a whole-bone broth diet. You cannot (and should not) rely only on it as a source of important nutrients like amino acids. On the other hand, if you don’t eat meat regularly, bone broth can give amino acids from animal protein to the bones, which is one of the benefits of drinking bone broth. Recovery of muscles and maintaining one’s energy level are two aspects of physical performance directly influenced by amino acid consumption.
Eat Healthier
Because it is low in calories and nutrients, bone broth is an excellent choice for anyone trying to lose weight or eat a more nutritious diet. Although there is no one food that guarantees weight loss or good health (instead, look to these five indisputable guidelines for healthy eating), bone broth is a great choice if you are looking to lose weight or consume a diet that is more nutritious. Although the specific nutritional information and health benefits of each bone broth will be a little bit different, a cup of bone broth typically only contains between 30 and 50 calories.