What to add to bone broth

Introduction

Bone broth is a nourishing and tasty way to up your health game. Preparing your own bone broth at home can provide many benefits, as it’s packed with essential vitamins, minerals, healthy fats, essential amino acids and fatty acids.

Adding a variety of supportive ingredients to your broth when you prepare it will really step-up the taste and nutritional value. Knowing what ingredients to add to the basic bones, water and salt combo can be challenging. Here are some ideas on how you can amp up the flavor in this nutritious broth:

Benefits of Bone Broth

Bone broth is a nutrient-rich beverage that has many beneficial properties. It is rich in vitamins and minerals, as well as amino acids and collagen, which help support a healthy immune system. It is also known to support joint health and reduce inflammation.

Adding specific ingredients to your bone broth can increase the nutritional content and offer additional health benefits. Let’s look at the best ingredients to add to your bone broth:

Nutritional Benefits

Bone broth has been a nutritious part of the human diet for centuries. It is made by boiling bones and connective tissue from animals, as well as vegetables, herbs and spices. The resulting nutrient-rich liquid contains essential minerals and other beneficial compounds that help increase your overall health.

Due to its high collagen content and other important micronutrients, consuming bone broth can offer the following benefits:

• Improves gut health: The gelatin in bone broth acts as a mild prebiotic, which promotes healthy gut bacteria growth.
• Joint health: The amino acids proline and glycine found in bone broth help to protect joint tissue from wear and tear by producing substances such as collagen and glucosamine.
• Immune system support: Increased intake of vitamins, minerals and antioxidants may help boost your immune system.
• Supports digestive system: Bone broth helps maintain the mucosal lining in our digestive tract, which can help soothe stomach issues such as bloating or constipation.
• Weight management: Bone broth is loaded with nutrients yet low in calories, making it an ideal choice if you are trying to maintain a healthy weight or lose extra pounds.
• Increase skin health: Its collagen content helps keep skin healthy with improved elasticity while also halting signs of aging such as wrinkles or age spots.

Health Benefits

Bone broth is a nutritious, savory liquid that is made by simmering the bones and connective tissue of animals – typically beef, chicken, lamb or fish – for an extended period of time. It contains minerals like calcium, magnesium and phosphorus as well as gelatin and collagen.

The list of health benefits associated with regular consumption of bone broth is vast. Research indicates that it may boost immunity, improve digestion, reduce inflammation, boost joint health and improve cognitive functioning.

In terms of digestive health benefits, bone broth can help fight leaky gut syndrome by providing the body with essential amino acids needed to repair damaged cells in the intestinal walls. The high levels of gelatin found in bone broth can also help to improve digestion by reducing the amount of time it takes for food to pass through the intestines.

In addition to its digestive benefits, bone broth is known for its ability to reduce inflammation thanks to its high levels of proline and glycine which have been linked to decreased inflammation throughout the body. Both compounds have been found to inhibit inflammatory pathways that have been linked to arthritis and other chronic illnesses.

Bone broth can also be beneficial for joint health thanks to its concentration of glucosamine which has been heavily studied for its ability reduce pain in conditions such as osteoarthritis. Lastly, studies have indicated that consuming bone broth on a regular basis may help contribute towards improved cognitive functioning by reducing mental fatigue and boosting alertness which could all aid in overall productivity in everyday life.

What to Add to Bone Broth

Bone broth is a versatile, nutrient-rich broth that has been gaining in popularity in recent years. It’s made by simmering bones in water for a long period of time to extract the nutrients and flavor. While there are many variations on bone broth, there are some basic ingredients that can be added to make it even more nutrient-dense and flavorful.

Here are some of the most popular ingredients to add to bone broth:

Herbs and Spices

Herbs and spices are an easy way to bring a variety of flavors to your bone broth. Fresh or dried herbs can be added directly to the broth when you first begin cooking it. Herbs like thyme, parsley, bay leaf, garlic, and ginger can all add flavor and nutrients to your broth. For added flavor, you can also add spices such as turmeric, cumin, coriander, cinnamon, and chili powders. These can be added either during the cooking process or after you have finished cooking the broth.

When selecting herbs and spices to add to your bone broth it’s important to think about what flavors will best compliment the natural and earthy taste of the bones. The herbs that you select should be chosen based on what tastes good for you rather than following any specific recipes or guidelines. Depending on whether you want a savory or sweet bone broth there is a wide variety of herbs and spices for different palates!

Vegetables

Vegetables are an important component to bone broth because they impart nutrients, minerals, and flavor. Many vegetables provide collagen-promoting compounds like vitamin C, beta carotene and sulfur-containing compounds. Adding fresh or frozen vegetables to your bone broth adds a wide array of vitamins, minerals and antioxidants to the mixture, most commonly derived from carrots, celery and onions.

Additionally, you can add more flavor by adding herbs and spices such as parsley, thyme, bay leaves, peppercorns and garlic. The longer the vegetables are cooked in the bone broth, the more flavorful it will be. Be sure to grind or chop all of your vegetables into small pieces so they don’t take too long to cook. You can also add root vegetables such as turnips or rutabagas for sweetness and bold flavor.

Kale is another great choice because it is full of vitamins K1 (which helps build bones), A (which helps rebuild skin cells), carotenoids (charged with promote healthy heart function), iron (essential for red blood cell production) and magnesium (which helps maintain blood sugar levels). Feel free to look up specific recipes that feature ingredients such as these for dietary guidance when creating your own unique recipe!

Protein Sources

Adding high-quality protein sources to your bone broth is one of the best ways to boost its nutrient content and flavor. You’ll want to select animal proteins that are local, organic, and grass-fed for optimal nutrition. Popular additions include beef and chicken bones, organ meats such as liver, gizzards, chicken feet, shrimp shells, and fish bones.

There are numerous vegetarian proteins that can also be added to a bone broth too such as dried beans, seeds (pumpkin, chia), legumes (lentils), sprouted nuts & seeds (almonds), wheat or rice bran or germ. Additionally adding herbs like parsley to your stock pot can help draw out the extra nutrients from the bones.

Other Additions

Bone broth is a nutrient-rich liquid made by boiling animal bones with vegetables and herbs. It’s an excellent way to get the most out of bones, which often contain calcium, minerals, collagen and glucosamine.

But there are many more ingredients that you can add to your broth to make it even more nutritious and flavorful. In addition to the classic vegetables such as carrots, celery, and onion there are some other options for adding flavor and a nutritional boost to your bone broth. Here are a few examples:

• Herbs such as thyme, oregano or basil can add flavor and antioxidants.
• Citrus juices or zest from lemons, limes or oranges provide vitamin C and brighten the flavor of bone broth.
• Mushrooms like shiitake mushrooms may help boost immunity due to their anti-inflammatory properties.
• Ginger is known for its anti-inflammatory properties as well as its unique flavor.
• Garlic adds depth of flavor as well as providing an immunity boost.
• Chili peppers can bring a bit of heat and also contain vitamins A & C (and capsaicin).
• Turmeric works with ginger to provide additional anti inflammatory benefits plus it gives your bone broth a lovely yellow color too.

These ingredients will not only add flavor but they will also increase the nutritional content of your soup or stew as well! Experimenting with different flavors will give you countless possibilities for delicious meals!

Recipes

When it comes to bone broth, there are many delicious recipes to choose from! Not only is bone broth full of nutrients, but it also has a wonderful and unique flavor. From classic bone broth recipes to ones that are international-inspired, you’ll have plenty of options to choose from for your next meal.

Let’s take a look at some of the best recipes out there:

Classic Bone Broth Recipe

Bone broth is one of the healthiest and most nourishing foods you can add to your diet. It’s a great source of natural minerals, as well as collagen and gelatin, which helps keep our joints strong and healthy. When cooked properly, bone broth yields a rich, flavorful liquid that can be used in a variety of cooking applications.

When making bone broth at home, there are several varieties of ingredients that you can use to create a unique flavor profile. Here is an easy classic bone broth recipe that will produce a flavorful base for your next meal:

• Ingredients:
  • 2-3 pounds of bones (preferably organic)
  • 2 tablespoons of apple cider vinegar (helps facilitate the extraction of nutrients)
  • 1 onion, chopped
  • 3-4 stalks celery with leaves intact (optional)
  • 2 carrots cut into 1/2 inch pieces (optional)
  • 1 tablespoon fresh parsley or 1 teaspoon dried parsley flakes
  • Sea salt or Himalayan pink salt to taste (add after cooking for best flavor)
• Instructions:
  1. Preheat oven to 400°F / 200°C. Place the bones in a single layer on a baking sheet and roast in preheated oven until lightly golden brown, approximately 30 minutes.
  2. Place roasted bones in your slow cooker along with any other desired ingredients such as roasted veggies or herbs if using. Fill slow cooker with water until it completely covers the bones and other ingredients chosen by at least two inches above them (you may need to add more than two inches depending on size). Add apple cider vinegar and stir gently to combine ingredients evenly within the pot.
  3. Turn your slow cooker up to high heat setting for 8 hours or low heat setting for 12 hours (or more if desired). Periodically check that enough liquid still remains so none of the ingredients burn or stick to bottom of pot during cooking process (NOTE: keep adding more water if necessary.)
  4. Once finished cooking, allow bone broth to cool slightly before straining out the solids using sieve over large glass bowl/container or stockpot – save any solid leftovers for further applications such as soup stocks or composting! Then season with sea/Himalayan salt according to desired flavor profile/seasoning needs before transferring strained liquid into jars/freezer containers for storage purposes if needed.

Vegetable-Packed Bone Broth

Vegetable-packed bone broth is a delicious and nutritious way to make the most of your Slow Cooker or Instant Pot. Veggies add flavor, vitamins and minerals, and they also help to make a more cost effective broth. Adding fresh vegetables is the best way to get your nutrient boost, but there are other options too.

Fresh Vegetables: When adding fresh veggies, look for vibrant-colored root veggies like carrots, celery, sweet potatoes, beets, onions and garlic. Other favorites include turnips, zucchini and cabbage. If using kale or other leafy greens, be sure to add them at the end of cooking for optimal nutrition value.

Frozen Vegetables: Fiancé frozen vegetables are convenient and can be added directly from the package with no need for pre-cooking or roasting. They don’t contribute as much flavor as fresh ones do but they do add important nutrients that can help boost your overall health.

Dried Veggies: Dried mushrooms offer umami (savory) flavoring in place of added salt while adding minerals like iron at the same time! Also look for nutritious dried seaweeds like kelp powder or wakame which make great additions to your broths as well. Just be sure to read labels carefully when buying these products since some may contain additives or preservatives that you may not want in your recipes.

Spices & Herbs: To add more pizazz to your broth base, try stirring in some bay leaves, thyme or rosemary at the very beginning along with some pepper corns and whole allspice; this will really bring out flavors in a huge variety of dishes! Other favored spices include cumin seeds ( roasted before use will develop even more flavor.), paprika , turmeric , red pepper flakes , basil , oregano , dill weed (fresh adds strong herbal notes!) and freshly grated ginger. You can mix these however you like for custom creations that are uniquely delicious!

Spicy Bone Broth

Spicy bone broth is a delicious combination of nourishing bone broth, fragrant herbs and spices, and a bit of heat. Broths with chili peppers add a delightful kick to an otherwise standard nutrient-packed bone broth, making it perfect for those cold winter days or whenever you need an extra dose of warmth. Adding in dried herbs and spices such as oregano, thyme and smoked paprika gives the broth even more flavor. Spicy bone broth makes a great side dish or starter soup.

To make spicy bone broth you should start by lightly heating some oil in a large pot over medium heat. Next add chopped garlic and onion to the pot and sauté until they are fragrant. Once they become fragrant add chili pepper slices or chopped jalapeno peppers (depending on how much spice you want) along with dried oregano, thyme leaves and smoked paprika; stir for about one minute until the spices become aromatic. Then pour in the prepared bone broth such as chicken or beef stock; cover the pot partially then simmer for about 10 minutes on medium-low heat to infuse all flavors together. Finally season the spicy bone broth with salt and pepper to taste then serve it hot!

Conclusion

In conclusion, when adding ingredients to your bone broth you should be mindful of the flavor and texture they’ll add. When making homemade bone broth, look for organic ingredients that are free of pesticides, hormones, and other contaminants. Additionally, think about what type of flavor profile you’d like to achieve to customize your recipe.

Common additions include:

• Vegetables such as carrots, celery, mushrooms;
• Herbs such as parsley, thyme and bay leaves;
• Aromatics such as garlic and onion;
• Spices such as turmeric and pepper;
• Salt to taste;
• A bit of acidity from vinegar or lemon juice;
• Miso paste or nutritional yeast for an added boost of nutrition.

Experiment with different ingredients to find what works best for you!