These days, bone broth is all the rage for adults. (There are even bone broth bistros and bars featuring bone broth cocktails now!) But the powerful nutrition in bone broth is every bit as good for kids and teens. The trick, of course, is getting them to eat it.
I know lots of kids who love a warm mug of bone broth on a cold winter day. However, some children say “ick” if you offer them broth in a cup. Luckily, I’ve discovered ways to get kids, or a reluctant spouse, to eat bone broth without even knowing it. Here are my best sneaky tips, along with some gems from fellow bone broth fans.
- Try bone broth popsicles.
I know it sounds weird, but with the right flavor combinations, these can be a huge hit—and kids don’t need to know that there’s broth in them. Here’s a fun recipe from Paleo on the Go.
- Slip broth into tomato sauces.
Tomato sauces are so hearty and bold you can hide a good dose of bone broth in them. Add meatballs to this recipe from Savoring Joy and serve over zucchini “zoodles,” and you’ll have a hearty and healthy dinner that any kid will love.
- Make “bone broth brittle.”
Check out this awesome idea from Loving Our Guts for converting dehydrated broth into crunchy chips. Admittedly, it takes some work… but if you’re into cooking, it’s a fun project.
- Sneak broth into BBQ sauce.
Barbecued chicken is a favorite with both kids and adults. Here’s a recipe from Real Food RN that adds a bacon-y twist. Young or old, who can resist that?
- Make bone broth gravy.
Everybody loves gravy! And if you think your gravy needs to be loaded with flour, think again. Here’s an easy, grain-free recipe from Elena’s Pantry.
- Hide a little bone broth in other drinks.
Add a third of a cup or so of unseasoned broth to a green drink, or mix it into a smoothie. (Banana and chocolate smoothies work well.) Or use my SLIM Bone Broth Protein Isolate to make chocolate or vanilla shakes… yum.
- Use it in soups, stews, chili, and other dishes.
The simplest “sneak play” is to replace the water or regular broth in your kids’ favorite entrée dishes or veggie sides with bone broth. For instance, check out this easy, kid-friendly recipe from my new book, Dr. Kellyann’s Bone Broth Cookbook.
Prep Time: 10 minutes • Cook Time: 30 minutes • Yield: 4 servings
- 2 tablespoons olive oil
- 4 boneless, skinless chicken thighs
- 2 cups sliced mushrooms
- 1 medium onion, minced
- 2 cloves garlic, minced
- 1 can (15 ounces) diced tomatoes
- 1 cup chicken bone broth
- 2 tablespoons capers, rinsed and drained
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1⁄2 teaspoon Celtic or pink Himalayan salt
- 1⁄4 teaspoon freshly ground black pepper
- Fresh basil, for garnish
In a large skillet, heat the oil over medium-high heat until shimmering. Add the chicken thighs and cook until golden, about 6 minutes per side. Remove from the skillet and set aside.
To the same skillet, add the mushrooms, onion, and garlic and cook until softened, about 5 minutes. Add the tomatoes, broth, capers, oregano, basil, salt, and pepper and bring to a simmer.
Return the chicken to the pot, reduce the heat, cover, and cook until a thermometer inserted in a chicken thigh registers 165 degrees, about 20 minutes. Serve the chicken with the tomato broth and veggies, garnished with fresh basil.
Try these fun and easy tricks, and I’m betting you can sneak a healthy dose of bone broth into your child’s diet without anyone but you being the wiser. To make your chances of success even better, here are two more tips:
- Use chicken bone broth rather than beef bone broth in popsicles, smoothies, and shakes, because it has a milder flavor. Make onion-free broth with little or no seasoning for these treats.
- Start by adding only small amounts of broth to recipes. If you get away with it, try adding a little more.
I hope these tips and tricks work for you… and if you have any of your own, I’d love to hear them!
Keep thinking Big and living Bold!