Rich in collagen, gelatin and glycine, bone broth is touted as the golden elixir of health. Gelatin in bone broth heals and seals the gut lining, collagen fortifies, builds and repairs our osteo skeletal system and vitalises hair, skin and nails while glycine balances out our muscle meat intake. Often called ‘Jewish penicillin’, bone broth boosts the immune system, making us feel more vital and robust. Akin to a hug in a mug, bone broth is comforting, nourishing, satisfying and rich in complex flavours.

I started making broth back in 2007 out of desperation as there was no bone broth on the market in Sydney back then. I just found out I was pregnant with my second bubba and, in a bid to turn my ailing health around, I decided to embrace an ancestral diet. As soon as I started consuming it, I felt the goodness at a cellular level. It touched my soul, lighting up my ancient DNA.

Whether you make it or purchase it, here are my favourite ways to consume bone broth:

1. Consume 1 - 2 cups of a day as a hot drink ‘as is’ (e.g. as part of a main meal or as a snack) or infuse with one or more of the following ‘flavour bombs’ (aka ‘broth bombs’) to add even more flavour and nutrients:

Lemon juice
Ginger, minced or fermented ginger paste
Garlic, minced or fermented garlic paste
Parsley, coriander, or other fresh herbs, finely chopped
Turmeric or fermented turmeric paste
Chilli flakes or fermented chilli paste
Fish sauce
Tamari
Medicinal mushrooms
Paprika
Nori seaweed, finely sliced
Parmesan cheese, grated or shaved
Immunity bomb - lemon, garlic, ginger, chilli, turmeric, & parsley
Asian bomb - lemon, garlic, ginger, chilli, tamari
Miso bomb - miso paste + sliced spring onions
Thai bomb - coconut milk, lemon, garlic, ginger, chilli, coriander
Avoyolemoni - beaten eggs and lemon

Most people (young and old) absolutely love the delicious flavour that a warming cup of bone broth imparts (especially when infused with a squeeze of lemon juice!). In fact, when you introduce broth to babies (from around 8 months of age) the feedback from mamas is how their children absolutely love it. Children instinctively know what is good for them. However, if you have young kids who fuss about broth or even if you just want to find more ways to include broth into your and your family’s diet for a powerful nutritional and flavoursome boost, below are some additional ways.

2. Add 1-2 tablespoons of cold or frozen gelatinous beef broth to smoothies. Frozen broth slightly changes the texture of smoothies to make them more frothy but does not alter the taste. Pour beef broth into silicon ice-cube trays and freeze for easy access. Or purchase our ready made beef broth cubes. Add 1 frozen cube per smoothie.

3. Use bone broth as a base to a soup in place of water. Or purchase our ready-made broth based soups.

4. Use bone broth in casseroles / stews in place of water.

5. Use bone broth to cook rice in place of water (soak 1 cup rice in water overnight, strain, rinse and cook in saucepan with 2 cups of broth until all the broth is absorbed).

6. Sneak bone broth into a Bolognese sauce or shepherd’s pie or any savoury recipes that requires the addition of water.

7. Add a little bone broth to the base of a saucepan when re-heating food in place of water to prevent the food from sticking to the saucepan.

8. Add a splash of bone broth when sautéing veggies (such as silverbeet or rainbow chard) to prevent them from drying out and to keep them moist. I love adding it to my “green medley” (sauté diced garlic in butter or olive oil until tender then add silverbeet, peas, broccoli florets and matchstick zucchini, a splash of bone broth and sauté on low heat, stirring occasionally, until tender. Season and serve as a side).

9. Use bone broth to poach eggs instead of water (try our broth breakfast bowl at Broth Bar & Larder for an all-day breakfast).

10. Eat cold super gelatinous beef broth straight off the spoon (the original jelly!). My kids loved this when they were toddlers especially in hot weather!

Kali orexi (good appetite!)

Love Soulla xx

10 ways to incorporate bone broth into your diet