Bone broth is an excellent source nutrients and minerals. Bones in general carry an array of essential nutrients, anti-inflammatory and gut-healing proteins, rich, healthy fats, joint-health properties and more! Once the paleo and whole30 diet trend blew up, bone broth came full circle and was re-branded for a must have super food.
Why should bone broth be a healthy staple in my diet?
Bone broth not only tastes delicious on its own, it also aids in longevity, vitality, and overall health. Good, locally sourced bones can give you up to 45-50% of protein by volume. It’s important to note that bone broth also carries amazing benefits beyond protein. Paleo Leap mentions,
“Collagen, the protein matrix in bones, tendons, ligaments, and other flexible tissues, is broken down during the cooking process into another protein called gelatin. Gelatin is the reason properly prepared broth congeals in the fridge.”
Collagen is a major ingredient you find in many beauty products to keep you skin looking fresh and youthful. Collagen is essential for a bright health and appearance, and this protein is also necessary to reduce the typical signs of aging. It is also an important building block for elasticity, and its ability to reduce the appearance of fine lines and wrinkles. Personally, it took me a while to get used to just drinking bone broth on it’s own. Due to the fact that I’ve never had anything like it before, I couldn’t fully enjoy the taste. While I was used to having regular “soup”, sipping on bone broth seemed to foreign. It tasted bland to me. I needed to kick it up a notch. Below are some of my favorite “go to” recipes with a bone broth base.
There are several more excellent benefits that bone broth helps attribute to better health and overall wellbeing. Platforms like Cognitune has a great post highlighting the benefits of bone broth here.
- 1-2 cups of pre-made beef bone broth
- 3 shallots or 1/4 white onion
- 1 inch ginger thinly sliced
- 3 cloves of garlic, finely chopped
- 2 handfuls of oyster mushrooms
- 4 tbsp thai green curry paste
- 2-4 cups of water (2 cups for 2 servings, 4 cups for 3-5 servings)
- 1 tbsp sesame seed oil
- 1 carrot thinly sliced
- 1 bok choy, chopped
- 128 gr. gluten free fresh ramen noodles
- 1 lime
- In a warm pot, add chopped garlic, onion, and ginger with 1/2 cup water and curry paste. Mix around until all ingredients are distributed and evenly coated. Simmer for 2 minutes
- Add sesame oil and chopped boo chop, mushrooms and carrot. stir for 1-2 minutes, until both vegetables start to sweat.
- Add remaining water and bone broth. Stir occasionally until boiling.
- Check broth, add salt, pepper and any other seasonings to taste.
- Add in ramen noodles, cook for about 2 minutes before regular cooking time.
- When the noodles are cooked, scoop out the noodles to 4 individual bowls, add garnishes such as bean sprouts, coriander, chillies, chives, etc.,
- Ladle broth over noodles, add a squeeze of lime or lemon and enjoy!
- Feeling fancy? Add a fried or poached egg to your soup
Winter Comfort Soup
- 2 tbsp extra virgin olive oils
- 20 oz. uncooked Italian style turkey sausage
- 2 medium yellow onions
- 4 celery stocks
- 8 garlic cloves thinly sliced
- 12 small red potatoes or 5 large yukon gold potatoes
- 4 oz kale steamed and sliced
- 4 oz swiss chard steamed and sliced
- 5 sprigs of parsley chopped fine
- 1 carrot chopped finely
- 1 tsp crushed red pepper flakes
- 1 cup dry white wine (I prefer a dry sauvignon blanc)
- 1 can fire roasted tomatoes
- 3 cups pre-made bone broth
- 2 cups of water
- Sliced parmigiano-reggiano for garnish
- In a large pot or dutch oven add oil on medium heat. When it starts to sizzle, add the sausage and cook, turning occasionally, until browned all over, for about 8 minutes. Remove to a plate and set aside.
- Turn pan to low-medium heat. Add the onion, season with salt and pepper, and cook, stirring occasionally, until golden brown, about 3 minutes.
- Stir in the celery, garlic, carrots and red pepper flakes and cook for about 3 minutes.
- Add wine and stir with wooden spoon and scrape up any browned veggies or seasoning. stir around for about 2 minutes.
- Add bone broth, tomatoes in their liquid, water, and potatoes. Bring to a boil over high heat. Once boiling, return to low heat. Cover partially and cook until the potatoes are knife tender, for about 15 minutes.
- Slice the reserved sausage into 1/2-inch rounds then add it and the kale to the pot. Cook until the sausage is heated through and the kale is wilted, about 5 minutes. Taste, adjust seasoning, grate cheese over the top, as desired, and serve.
- Add salt and pepper for taste.
- For extra comfort- add tortellini or spinach ravioli’s.