Bone Broth Recipes and Tips
BY DR. KELLYANN
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Now that we’ve covered the basics, here are some of our favorite variations and uses for bone broth.
Spice up your regular bone broth with 3 of my favorite recipes:
How easy is that? And here are some more tips to make your broth-making a cinch:
Out of vinegar? The vinegar helps to pull more nutrients out of the bones—but if you don’t have any, you can use lemon juice or no acid at all.
Not enough jiggle? Your broth should be jiggly when you chill it, because that means it’s loaded with gelatin—but even non-jiggly broth has lots of gelatin in it, and it’ll do the trick. (A few troubleshooting tips: Next time you make broth, stick close to the cooking times above, and make sure your broth simmers rather than boiling. Also, ask your butcher to select cartilage-rich bones for you.) If you want to give your broth more jiggle, you can always add a packet of my SLIM collagen powder.
How long does bone broth keep once I make it? Bone broth keeps for up to a week in the refrigerator or freeze.
What’s the importance of slow-cooking bone broth? Slow cooking draws out collagen and minerals — breaks the bones down, releases nutrients and minerals, and makes nutrient-rich collagen, gelatin, and glucosamine easier to digest
How can I reheat bone broth? I’m not a fan of microwave ovens. Instead, I suggest reheating on the stove top. You can keep bone broth warm at work with a Thermos.
How can I store bone broth? I recommend glass jars like Mason jars. I don’t like plastic jars, but if you use one, look for BPA-free plastic.
What are some ways to use bone broth? Beyond the mini-fast I talked about earlier, some other ways to enjoy bone broth include:
- Daily in a mug — in place of coffee
- In place of store-bought stock in soups and stews
- In cocktails
- As a popsicle
Why is my bone broth not gelling? A perfect bone broth is “jiggly” when it’s cool. That jiggle tells you that it’s super-rich in the healing gelatin you need to make your gut glow. But what if your broth doesn’t jiggle? Don’t panic! Your broth is still delicious and nutritious, so don’t toss it out. Instead, enhance its gelatin content with this quick trick:
- Soften a packet of unflavored gelatin—use high-quality, grass-fed gelatin—in a quarter cup of cold water. Let it sit for a few minutes, until it’s spongy.
- Add a cup of hot (not boiling) broth to the gelatin and stir until the gelatin is completely dissolved.
- Add the gelatin to your pot of broth. It may take a little experimentation to get your broth as wiggly as you’d like.
How can I get more gelatin from my bones? Follow these guidelines and your broth should be beautiful:
- Be sure you have plenty of bones. The more bones, the better! Don’t skimp.
- Choose cartilage-rich bones. If you’re making beef broth, go for marrow bones, shanks, oxtails, and short ribs—and add a pig’s foot for an extra shot of gelatin. If you’re making chicken broth, toss in some extra legs, wings, or feet, or a pig’s foot. Don’t worry… the pig’s foot won’t change the flavor.
- Avoid adding too much water. Put in just enough water to cover your ingredients.
- Be sure to add vinegar. Vinegar helps to make the bones dissolve, releasing more gelatin.
- Cook your broth long enough. Aim for at least six hours for chicken, and up to 48 hours for beef.
- Simmer, simmer, simmer! If you cook your broth at too high a heat, the gelatin will break down.
Can I do the Bone Broth Diet if I’m a Vegetarian? I hear this a lot: “Can I do this diet if I’m a vegetarian, a pescetarian, or a vegan?” The answer is a resounding yes! While proteins like beef, chicken, and fish are part of the Bone Broth Diet, I’m all about personal play. I’ve altered this diet quite a few times to work for patients who choose to avoid many or all animal products, and it still works like a charm. Here’s how to switch things up if you want to go meat-free:
- Obviously, you can’t make bone broth without bones! But that’s fine, because you can substitute a rich vegetable broth. If you’re a pescetarian—that is, you eat fish—you can also make a lovely, subtle broth out of fish bones. Just be sure to use a non-oily fish like halibut or tilapia, rather than an oily fish like salmon. Also, cook your broth for only a couple of hours, because fish bones dissolve quickly.
- If you’re a vegetarian, make eggs a big part of your diet. (Remember: Science shows eating eggs isn’t bad for your cholesterol.) In addition, you can stretch the basic diet template to include beans and lentils, edamame, full-fat pasture-raised kefir and yogurt, natto, and tempeh. High-quality vegetarian protein mixes, such as hemp or pea protein, are also acceptable as part of the vegetarian protocol.
- Avoid “Frankenfoods” like tofu hot dogs and soy milk because they’re loaded with unhealthy ingredients.
It may take a little longer to lose your extra pounds when you substitute beans, lentils, and other high-carb foods for animal proteins—but you’ll still see amazing results. And even without the collagen building blocks from bone broth, you’ll blast your wrinkles with skin-smoothing foods like coconut and avocado.