Back to School…Back to Broth

It’s September.  The weather is starting to get cooler, fall produce is at the market and school has started.  This means lots of fun and excitement.  But it also means the start of colds, the flu and lots of germs.

There are many precautions you can take to stay healthy of course, and one of the best ways is to nourish your body with bone broth.

bone broth and immune support

Bone broth is full of vitamins and minerals, it helps with digestion and promotes healing in the gut, and it is one of the most nourishing foods you can eat.

It is best to get broth in your diet daily, but that can sometimes be a challenge – especially when it comes to kids.  But it can be done, even without eating soup seven days a week, although you could.  It makes a great quick prep breakfast, lunch or dinner!

Eight easy and delicious ways to incorporate broth into your meals every day.

  • Smoothies – Add some unflavored broth into your favorite smoothie.
  • Gravy – Simmer vegetables and/or meat in broth until it reduces and thickens.
  • Sweet and sour sauce – Make meatballs or stir fry by simmering your meat/vegetables in a combination of broth and honey until it reduces.
  • Rice/Noodles/Grains – Cook rice or whole wheat noodles or other grains (quinoa, couscous, etc.) in broth instead of water.  The grains will absorb the broth.
  • Beverage – Simply put warm, seasoned broth in a cup and drink it.  Kids will enjoy this if they get to use a straw.  It makes a great replacement for a cup of tea or coffee once in a while.  Or drink it at the start of your meal to aid in digestion.
  • Scrambled eggs – Use broth instead of milk when making scrambled eggs.
  • Vegetable puree – Puree vegetables like squash, pumpkin or peas with broth for a nutritious side dish, sauce or baby food.
  • Soups/stews – Use lots of bone broth for homemade soups and stews.  Simply add whatever meat and/or vegetables you like and simmer.  You can puree the soup to make a thick stew.

Making broth is quite simple.  Just simmer bones (with or without meat) on the stove or slow cooker for about 24 hours.  You can add vegetables and seasoning as well.  Then strain the liquid out.

You are left with beautiful broth full of gelatin, vitamins and minerals.  For extra nutrients be sure to use a variety of parts of the animal, including things like feet, necks, etc.

Store broth in the refrigerator for up to a week or keep it in the freezer.

While it may be convenient to buy pre-made stock, it’s not equivalent to homemade stock.  It does not have the same nourishing properties.  And most of the store-bought stocks contain MSG and other chemicals and fillers.

You can also use good quality gelatin to get some of the same benefits as stock or broth.

Don’t let the start of school and fall activities be the end of your family’s health.  Start consuming broth at least a few times a week to make sure you’re getting the nutrients and protection you need.

Do you regularly make broth? If so, what are your favorite ways of using it?

Mary Voogt is a follower of Christ, a wife, and a mother of two. After 6 years as an electrical engineer she now stays home full time. She is passionate about real food and enjoys spending lots of time in the kitchen cooking and baking from scratch. She blogs at Homemade Dutch Apple Pie on a variety of topics including digestive issues, OCD, anxiety, infertility, natural parenting and healthy food.

Comments

  1. Excellent ideas. I would like to add the following :

    1) Red Lentil Soup – One cup red lentils (not green), two teaspoon of garlic, a can of crushed Hunts Tomato and small can of Hunts Tomato puree (Use only hunts because they are wine ripened and much better than supermarket tomatoes which are gassed to make them red and have no taste), teaspoon of turmeric, chopped onions. Serve over rice or angel hair pasta. Lentil is high protein, turmeric is cancer fighter an natural disinfectant.

    2) Apple Cider Vinegar (ACV)– 2 teaspoons ACV mixed with a glass of water heated 30 seconds. Once a week or when to start to get sick. Cures allergies, winter coughs, sore throats, asthma and colds. Do not deviate from this formula and you will have a sick free winter. And take as soon as you get an inkling that you are getting sick. Do not delay even for a minute because otherwise it would be too late. Take three times every 8 hours and then stop. Works 95% of the time unless you left it too late in which you will need antibiotics. Do need take ACV too much. Just save it for when you really need it. Braggs organic ACV is very good and cheap.

    CinnanonVogue

  2. Great ideas! ACV is great for so many things.

  3. I’ve already been quite sick this season. :(

    I do make my own broth, but I have a question…is cooking it in the pressure cooker “bad” for it in any way? It’s super flavorful and takes 20 minutes vs. 24 hours…

  4. I’ve never heard of doing it in a pressure cooker. My guess is that it can’t get all of the minerals, etc. out of the bones that quickly. I’d stick to the 24 hour method. Does your broth gel when it’s cooled? The more it gels the more good stuff you’re getting. If it’s still total liquid you don’t have nutrient dense broth.

  5. I agree with Mary, I’d stick to a 24 hour + method. I’m sure that in 20 minutes the good stuff isn’t really coming out of the bones. I personally do about 48 hours, sometimes longer. :-)

  6. Thanks for your thoughts – my broth does gel, I haven’t really compared the two to see which is better. I am an impatient person 😉 and forgetful, so sometimes the 20 minutes is what gets the job done. I have done 24 hour with great success. Just…like I said, I’m impatient. I’ll try to work on that. 😀