How to Start a Bone Broth Diet
We’re lovers of getting a daily dose of bone broth in your diet for so many different reasons: a daily cup can help to soothe and heal your gut, reduce inflammation and pain, strengthen your hair and nails, and help protect your body against the development of disease. If you’re new to bone broth or looking for more ways to enjoy the benefits of bone broth, we’ve got you covered! Here are some easy ways to learn how to add bone broth to your diet, no matter how busy your lifestyle might be and how much time you like to spend in the kitchen.
Sipping
Our favourite way to enjoy bone broth is the simplest: as a sip! This means that you can incorporate bone broth whenever you want a dose of something comforting. Pour yourself a mug at the beginning of the day and enjoy it throughout your workday, grab a bottle after a workout, or use it as a way to wind down at the end of the night. Whenever you’d reach for another drink you can easily swap bone broth in. Bone broth is also light and has a great source of electrolytes, meaning that it can help you stay hydrated throughout the day. If you’re looking for how to add bone broth to your diet, a good place to start is aiming to drink one cup per day.
As a Replacement for Coffee
If you typically turn to coffee for your morning pick-me-up, bone broth can be a soothing, warm replacement. Unlike the caffeine in coffee, bone broth will give you sustained energy throughout the day without a crash. Since it also provides your body with nutrients, it can help to fight off hunger which can lead to crankiness and having trouble focusing. If you’re someone who struggles with digestion, you will also find that bone broth is soothing on the digestive system while coffee can have digestive side effects.
Drink Before Meals
Because hunger can so often be confused with dehydration, it’s often recommended to drink a glass of water before meals to help ensure that you don’t eat more than your body needs. Plus, because meals are a regular thing throughout our day, this serves as a great cue to drink bone broth throughout the day and reap all those nutritional benefits.
As a Snack
A mug of bone broth can be a great replacement for a snack as it provides your body with a great boost of protein to help curb your appetite as well as other essential nutrients like calcium and iron. With a full bottle being less than 50 calories, it makes a light snack, but you can upgrade it by adding grass-butter butter or coconut oil to give it more staying power as well as adding a creamy texture and layers of flavour. This keto-friendly snack will offer additional nutritional benefits. Both are high-quality fats that are great for heart health whilst keeping you feeling full and satisfied and helping you keep your blood sugar levels stable. Grass-fed butter is an excellent source of vitamin A and K, anti-aging antioxidants, anti-inflammatory omega-3’s, and is also high in CLA’s, a powerful compound that has been shown to be helpful in protecting against certain diseases. Coconut oil is loaded with good cholesterol, is rich in medium-chain fatty acids which are excellent for brain health and have been shown to be helpful in preventing Alzheimer’s and are easily converted into energy for a quick pick-me-up while also being soothing on the digestive system.
Use in Soups & Gravies
Because soups and gravies will regularly call for broth or stock, bone broth can be easily substituted and adds even more nutrients to your meal. Just swap in our chicken or bone broth in one for one in your favourite soup or stew recipe that calls for regular broth to create a bone broth soup. If you’re looking for something new, here are some ideas of recipes using bone broth:
Recipes Using Chicken Bone Broth:
Lemony Chicken Quinoa Soup: Quinoa and chicken combine to create a protein-packed soup with a light lemon flavour that is perfect for any season.
Spicy Miso Ramen: Miso paste is combined with chicken bone broth to create a flavourful broth for ramen. If you’re looking to eat Paleo or low carb, you can sub in kelp or zucchini noodles for the ramen noodles.
Italian Wedding Soup: This crowd-pleaser is made with our Chicken Bone Broth and is packed with tender meatballs made from a combination of beef and pork, plenty of fresh spinach, and your choice of grain.
Recipes Using Beef Bone Broth:
Roasted Garlic Soup: This unique and flavourful bone broth soup is super creamy thanks to roasted garlic, kefir or yoghurt, and parmesan cheese. The use of bone broth gives it wonderful depth of flavour.
Old-Fashioned Hearty Vegetable Beef Soup: This classic makes a satisfying meal that is rich with plenty of protein and vegetables. The use of beef bone broth gives it even more of that savoury, beef-y flavour.
Asian-Vegetable Beef Soup: Beef soup gets an Asian twist thanks to the addition of soy sauce, ginger, sesame oil, and vegetables regularly used in Asian cooking like mushrooms, Bok Choy, and julienned carrots.
Bone broth can also be used to create a delicious, flavourful gravy that doesn’t require any drippings! You’ll just need bone broth, butter, and flour to get started, subbing in the bone broth for the dripping in your traditional gravy recipe. Or, if you’re in need of a recipe, check out this quick 5-minute Bone Broth Gravy.
Use to Cook Grains, Veggies, and Beans
Bone broth can be used to add extra flavour (and nutrition!) to grains like rice, quinoa, couscous farro, and barley. Just follow the directions on the package, subbing in bone broth in equal amounts for water. You can also use bone broth to cook your veggies or beans in to provide them with extra flavour and nutrients.
Use in Dips and Salad Dressings
Dips and salad dressings are other fun ways to incorporate bone broth into your meals. Try making a French dip sandwich but use bone broth instead of au jus or make a fondue with bone broth. Salad dressings are another great option. If your favourite salad dressings call for broth, sub in bone broth, or make an oil and vinegar dressing but opt for bone broth rather than vinegar. Fresh herbs and oil can easily help to transform bone broth into a salad dressing. For another recipe using bone broth, try this Chicken Broth Raspberry Vinegarette, which is perfectly sweet thanks to the bright raspberries but balanced with the dijon mustard and chicken flavours.
As Part of Intermittent Fasting
Intermittent fasting is a way of eating that has several different health benefits. Because you’re limiting the hours that you eat each day, your body isn’t constantly using energy to digest food, allowing it to focus on other processes like cellular repair, regulating hormones, and reducing inflammation and oxidative stress. It can also help keep your insulin levels more stable to lower the risk of Type 2 diabetes and can help to keep your heart and brain healthy. Intermittent fasting can also be helpful for weight loss and management as it helps to regulate hormones, boost your metabolism, and, since your eating hours are restricted, it can help you stay within your recommended daily calorie limit. If you’re someone who feels great when following an intermittent fasting diet, bone broth can be a great thing to add to your routine: bone broth supplies your body with important nutrients and minerals to help you stay hydrated while staying in ketosis.
Ready to start a bone broth diet? Check out our variety pack to make an easy commitment to up-leveling your health.