“Variety’s the very spice of life, that gives it all its flavor.”
~ William Cowper
The Healing Power of Bone Broth
This is one of the most highly recommended foods on a healing diet, because it supports digestion, detoxification, immune function, skin health, eye health, brain health, joint health, and more. But not everyone loves the flavor. In this article, I share multiple ways to make this healing food a treat for your taste buds, too!
Bone Broth Base
Step one is to start with high-quality bone broth that’s neutral in flavor. Why not add the flavor boosts to the base recipe? Because that will limit your options. You want to be able to use bone broth as a base for any soup or stew. Leaving it neutral also lets you vary the flavor of the broth you drink. In the gallery below, you’ll find my favorite bone broth recipes. For years, I made it the traditional way, cooking it for 24 hours on the stove, and that’s still a great way to do it. But if you have an Instant Pot it can save you a lot of time, making bone broth in just 2-1/2 hours. If you’re looking for even more convenience, there are two store-bought brands I recommend. They both use organic ingredients and traditional slow cooking methods, and they’re both AIP-friendly (compliant with the elimination phase of the Paleo Autoimmune Protocol.) Bonafide Provisions is sold in the freezer section of many grocery stores. And Paleo on the Go delivers right to your door!
10 Paleo AIP Flavor Boosts
When it comes to flavoring your bone broth, feel free to experiment! You don’t have to stick with these 10 options, but they’re a great place to start.
1. Thyme & Rosemary. Herbs are an easy and delicious way to add flavor to your broth, and thyme/rosemary is a classic combination. Pour a cup of bone broth into a small saucepan. If you’re using fresh herbs, add a small sprig of each to the pan. If you’re using dried herbs, add 1/8 teaspoon each. Bring to a boil, reduce heat, and simmer 1 minute. Strain the herbs, and enjoy! You can adapt this recipe for any of your favorite herbs.
2. Ginger & Turmeric. This is another classic combination, and both of these roots have anti-inflammatory properties as well. Pour a cup of bone broth into a small saucepan. If you’re using fresh roots, slice off a little bit of each (about a teaspoon’s worth), mince it, and add to the broth. Bring to a boil, reduce heat, simmer 2 minutes, then strain. If you’re using ground spices, add a pinch of each to the saucepan instead, simmer it for 1 minute to blend the flavors, and there’s no need to strain it. I have a third option for you as well: if you want to turn this into a latte-style bone broth, add 1/4 cup of coconut milk to the pan before heating. After straining out the roots, use an immersion blender to give it a foamy thickness.
3. Lemon, Parsley & Cilantro. Citrus adds a bright, fresh flavor to bone broth, and parsley and cilantro support your body’s ability to detoxify. Pour a cup of bone broth into a small saucepan. If you’re using fresh herbs, add a sprig of each. If you’re using dried herbs, add 1/8 teaspoon each. Bring to a boil, reduce heat, simmer 1 minute, and strain. Pour into your mug and add a squeeze of fresh lemon juice.
4. Curry. While most store-bought curries contain nightshade-spices, there is one AIP-friendly curry powder you can buy. I also have two recipes for curry blends that you can make at home. This is an easy flavor boost. Just pour your cup of bone broth into a small saucepan, add 1/4 teaspoon curry powder, bring to a boil, reduce heat, simmer 1 minute, and enjoy.
5. Scallions. Did you know that scallions have 120 times more antioxidants than regular onions? The secret is in the greens. Add a cup of bone broth to a small saucepan. Thinly slice a scallion – both the bulb and the greens – and add both to the pan. Bring to a boil, reduce heat, and simmer 2 minutes. You can strain it, or use a spoon this time and enjoy your broth like a mini soup.
6. Simple Cinnamon. This adds a subtle sweetness to your broth. Add a cup of bone broth to a small saucepan along with 1 cinnamon stick. Bring to a boil, reduce heat, and simmer 2 minutes. Remove the cinnamon stick and enjoy.
7. Fish Sauce & Lime. This sounds strange, I know, but it gives the broth an extra umami flavor. Fish sauce and lime juice are common ingredients in many Asian recipes like Pad Thai and Tom Kha Gai. Heat up your bone broth, and then pour it directly into your mug. Stir in 1/8 teaspoon fish sauce and a squeeze of fresh lime juice, and enjoy.
8. Coconut Milk, Garlic, and Dill. This recipe is more filling since the coconut milk is full of healthy fats. It makes a perfect between-meal snack. Add 3/4 cup of bone broth to a small saucepan, along with 1/4 cup of coconut milk. If you’re working with fresh ingredients, add a few sprigs of fresh dill and a small garlic clove (minced). If you’re working with dried spices, add 1/2 teaspoon of dried dill along with a pinch of dried garlic. Bring to a boil, reduce heat, simmer 1 minute, then strain out the garlic and dill.
9. Tarragon & Mustard. For those of you following the paleo autoimmune protocol, mustard is a stage one reintroduction. If you’re still in the elimination phase, KC natural has an AIP mustard substitute. If you’ve reintroduced mustard successfully, Eden Organic is my favorite brand. Note: you’ll need a blender for this recipe (either an immersion blender or a regular blender), because mustard tends to clump and won’t evenly blend into the broth otherwise. Add a cup of bone broth to a small saucepan. If you’re using fresh herbs, add a sprig of tarragon. For dried, add 1/8 teaspoon. Bring to a boil, reduce heat, and simmer 1 minute. Remove from heat and strain the herbs. Add 1/8 teaspoon of mustard, and use a blender to evenly combine.
10. Healing Green Bone Broth. This is actually a recipe from my friend Stephanie. She purées nutrient-dense greens into the broth, along with healthy fats for satiety, and herbs and citrus for added flavor. It’s become a sensation on Instagram, and you can find the full recipe on her website.
Notes: The measurements above are just starting points. Feel free to adapt to your preference. You might prefer more or less of varying ingredients. Also, after tasting your broth, if it’s still a little bland, add a sprinkle of sea salt. It’s magic for amplifying flavors overall.
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