5 Ways You Can Add Bone Broth To Your Daily Diet
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5 Ways You Can Add Bone Broth To Your Daily DietLouise Hay Reveals Why She Has Been Drinking It For Years
Incorporating bone broth into your daily meals is pretty easy. In fact, once you have made your first batch, you have the basis for a kind of at-home fast food!
Most experts recommend consuming two 6- to 8-ounce cups of bone broth per day for healing. You can learn about the health benefits of bone broth on my website. How much bone broth you consume is up to you, and we recommend that you let your body lead you.
Listen to your body as you consume broth; pay attention to how you’re feeling. In order to get in touch with how food affects your energy, health, and moods, you can use the food-journal approach. We have one outlined in my new book with my good friend Heather Dane, The Bone Broth Secret.
Here are some ideas for including bone broth in your routine:
1. Drink the broth instead of coffee
Broth can be consumed on its own (plain), or with finishers like spices, raw butter, sea salt, pepper, fish sauce, or fresh herbs. This makes an energizing hot beverage that many people use as a coffee replacement.
2. Make a fast soup
You can heat up your bone broth along with some other meats, vegetables, and eggs to make wonderful, quick soups. These can become a true fast food in your own kitchen. Once you start making these soups, you’ll realize that you can make them just as fast as opening a can or box and microwaving.
To make things go even faster, try this: Wash and chop some vegetables and store them in a glass jar or container in your refrigerator. When you wake up in the morning or get ready for work, open your jar of bone broth and scoop out a cup or two (you might decide to dilute it with water. Heat it up in a saucepan and then add some seasonings (maybe sea salt and pepper with some herbs) and some of your chopped vegetables, allowing it to simmer for 3 to 5 minutes. If you want, you could throw in some leftover meat slices, a couple of eggs, or whatever animal protein you have on hand. Now you have a delicious soup!
3. Use it as a quickie meal
When on the road or off to work, put your hot broth, some spices, and some vegetables and leftover cooked meats (or an egg or two) into a wide-mouthed thermos, and take it to work. The broth will cook the rest of the ingredients so that you have a nice soup for lunch! This is one thing that Heather did consistently when she was working 12-hour days at her corporate job. She’d take five minutes to get the soup prepped into two large thermoses and have it for lunch, dinner, and snacks. It was easy to make, pack, and consume on workdays, and it was delicious! This is also a great idea for traveling, as it will help you avoid the fast food or convenience stores found along the way.
4. Use it to start other recipes
Bone broth can be used in place of water to make scrumptious sauces; simmer grains; poach eggs, fish, chicken, and meat; and even to make dessert! Your broth can become a key collagen-rich ingredient for many delicious recipes, kicking the health benefits up a few notches. Who wouldn’t want better skin, hair, nails, digestive health, and joint health, just from eating a wonderful meal?
5. Make healing elixirs and beauty remedies
You may also want to make some medicinal healing remedies or beauty treatments with your bone broth, which can be a really wonderful way to make food your medicine. We have recipes to get you started on making broth a delivery device of sorts for all kinds of healing herbs and spices. Over time, you may want to experiment with some of your own, tapping into the wisdom of herbology, Chinese medicine, Ayurvedic medicine, and other health approaches.
If you’re working on a health condition, you may want to consume 2 cups or so of broth per day. If you’re using broth as part of a wellness-focused routine, then do what feels right for your body. Overall, enjoy the process!
Perhaps you want to channel your inner teenager. Or go back in time and revel in how wise our ancestors were when they realized that water, bones, and vegetables could create a healing elixir. Maybe you’ll channel your spiritual side and drink your broth to feel your connection to the earth. Or to simply experience how making the broth is actually an act of self-love and nourishment. The more you do this, the healthier you’ll feel—because ultimately, you will have declared that you’re worth the time it takes to deeply nourish yourself. And you are!
My book is full of delicious bone broth recipes.
This recipe makes a neutral, gelatin-rich bone broth that is ideal for desserts or just about any recipe.
|Hands-on prep time||10 minutes|
|Total prep time||Up to 48 hours|
|Yield||Approximately 4 quarts broth|
4lbs raw beef bones
3lbs raw pork bones and skin (pork skin is incredibly rich in collagen and can be purchased from your local butcher; alternatively, you can use one split pig's foot)
½ cup apple cider vinegar
Add beef bones, pork bones, and skin into a large stock pot (or slow cooker).
Add water to cover bones by about an inch or two.
Add apple cider vinegar.
Let the pot sit for about an hour or two so that the vinegar can start to extract minerals and nutrients from the bones.
Next bring the bones, water, and vinegar to a boil (your burner and slow cooker would be set to high). After it boils, reduce the heat to a very low simmer, and let it cook for 2 days straight (48 hours).
You may find that your water reduces a bit after many hours of simmering and bones are peeking out over the water. If this happens, you can add more water to cover the bones.
Once done, strain the liquid through a fine mesh strainer, catching the broth in a large bowl or storage jars. Cool down the liquid. Put the broth in your refridgerator to chill. Once completely cold, peel off the fat cap and discard (or you can use it to cook with later). If you leave the fat cap on, your broth will last about twice as long as in the fridge. Without the fat cap seal, it will generally last about 3-4 days.
You could also freeze the broth, and it will last you a good 6 months.
In my book, The Bone Broth Secret, you will learn the history and science behind bone broth, an overview of how to make it and a world of delicious recipes from a variety of cultures.