Photo by Shannon Stonger.

by Shannon Stonger
Health Impact News

Soup and stews have been a traditional food for many societies, and for good reason. Not only does that pot stretch precious ingredients, it also makes use of one of the most nutritious, healing foods available – bone broth.

Bone broth is having a resurgence in popularity in recent years. The humble simmering of meat and bones has become all the rage in some circles, with broth shops opening up next to coffee shops in large cities. This ingredient has a long list of benefits for everything from skin health to gut health to joint pain relief and more. There is a reason that Mothers and Grandmothers handed out bowls of broth and soup to their ailing loved ones in times past. They knew it was some of the most easily assimilated nourishment they could offer.

But eating a cup of broth or bowl of soup at every meal – or even once per day – can be a challenge for some. Though this may be the simplest way to ingest broth, it isn’t everyone’s favorite and can lead to burnout very quickly.

To avoid broth burnout and keep things interesting and delicious, here are some ideas for using broth in your daily meals:

Cook Grains

Rice and other grains simmered in bone broth rather than water become savory and delicious. Substitute broth for water in a 1:1 ratio and cook the grains as you normally would. Alternatively, add herbs and seasonings for a pilaf or flavored grain dish.

Photo by Shannon Stonger.

Cook Legumes

Similarly, broth can be used as the cooking liquid for a pot of beans, lentils, or a favorite soup such as split pea. Whether you are attempting a soupy bean bowl or a side of Mexican-style pintos, broth can replace water in a 1:1 ratio as the cooking liquid. Some even find that the digestive benefits of broth can help with the digestibility of the legume.

Simmer Vegetables

When gently cooking vegetables, broth can be used to replace the cooking water. Simply fill a pot with the broccoli, carrots, or vegetable of choice and surround the vegetables with half as much broth as veggies. Cover and simmer until nearly tender, remove the lid and cook just a few more minutes to allow some of the broth to evaporate. Add grass-fed butter and salt for delicious, savory vegetables.

Potatoes

Nothing pairs better with potatoes than a meaty broth. The popular way of combining these two is through the ubiquitous mashed potatoes and gravy, however, potatoes can be cooked with broth in a host of ways. When making mashed potatoes, simply add broth instead of milk for a dairy-free potato. Potatoes braised in broth are also delicious. Simply combine your favorite organic potato with flavorful herbs such as rosemary or thyme. Add just enough broth to cover the potatoes, cover, and simmer until tender. Remove the potatoes and return the cooking broth to the heat. Simmer over high heat until cooked down into a silky sauce. Return potatoes to sauce and serve with salt and pepper.

The sign of a good broth – plenty of gelatin. Photo by Shannon Stonger.

Gravy

Gravy has long been used to extend meat dishes and lend flavor to otherwise bland foods. But made with bone broth, it can literally be one of the most delicious and nutritious foods you can add to the table. For a gluten-free gravy, make a slurry using 2 Tablespoons of organic tapioca flour or cornstarch in 1/3 cup water. Add this to a simmering quart of broth and season to taste with salt, pepper, and herbs. If using wheat flour, make a roux with ¼ cup each glyphosate-free wheat flour and grass-fed butter or expeller-pressed coconut oil. After cooking together for several minutes, slowly pour in a quart of broth while whisking and simmer until thickened. Season as above.

Sauces

Broth on its own makes a great sauce, as in the gravy mentioned above. It really shines, however, when combined with other meats and vegetables and a handful of bold flavors. Stir-fry is an example of one such dish. Meat and vegetables are quickly cooked over high heat. Asian-inspired flavorings such as garlic, ginger, and scallion can all be used as can sweet and sour elements. Then a sauce is made, much like the gluten-free gravy mentioned above, with broth and a cornstarch slurry.

Another way to use broth in sauces is to use it as the liquid base for Italian tomato sauces which can then be served over pasta or alongside meats and vegetables. Alternatively, use it to make a smoky barbecue sauce with tomato, onion, vinegar, and unrefined sugar. And, finally, nothing lends itself better to the inclusion of broth than a spicy, creamy curry sauce. Start with good broth and homemade coconut milk. Garlic, ginger, turmeric, and as much spice as you desire will take you from there.

With these ideas at the ready, eating broth every day – or even multiple times per day – is easily achieved.

About the Author

Shannon Stonger grew up in a small town in northern Minnesota. She studied chemistry in college, graduated, and married her husband one month later. They were then blessed with two baby boys within the first four years of marriage. Having babies gave their family a desire to return to the old paths – to nourish their family with traditional, homegrown foods; rid their home of toxic chemicals and petroleum products; and give their boys a chance to know a simple, sustainable way of life. They are currently building a homestead from scratch on two little acres in central Texas. There’s a lot to be done to become somewhat self-sufficient, but they are debt-free and get to spend their days living this simple, good life together with their four young children.