Learning to alter wellness routines can feel impossible in our chaotic society. We are always on the go, juggling jobs, travel, families, and more. Bone broth is becoming a widely accepted wellness tool, but the hang-ups I often hear are that it’s hard to add it to an already packed schedule.
On the contrary, it’s totally possible to add a daily bone broth habit to your life without having to invest hours each week on simmering it, storing it, and reheating it. We’ve made bone broth accessible for everyone — even the busiest of people who are rarely at home. Here’s a practical guide on integrating it into your daily life.
Why Bone Broth Should Be Part of Your Regular Routine
Bone broth is becoming widely known for its health benefits that range from reversing leaky gut, reducing inflammation, balancing autoimmunity, and improving digestion. The collagen found in bone broth is helpful for arthritis and joint pain, and the protein it contains can help to bring stability to blood sugar levels, especially for people who struggle to get enough protein on a regular basis.
Beyond these basic benefits, bone broth can also help to boost immunity during cold and flu season, and it can provide the comfort that traditional remedies often do. We live in a fast-paced, modern society, but at the core of our human nature, we still often crave simplicity and respond best to nurture and warmth. It doesn’t get more soothing than a warm cup of bone broth. While some find sipping on soup stock to be comforting or beneficial for times of illness, bone broth provides much more than a typical cup of soup broth. With the added nutrients, bone broth actually nourishes much more than just the stomach or the gut.
In the middle of our busiest seasons, we can become run-down and actually end up dealing with more health issues, stress side effects, and sleep problems. By adding bone broth to our daily routine, we actually help to bridge the gap between health and fatigue. While bone broth isn’t a magic cure, it can certainly help to sustain our bodies when they’re not getting everything that they need from diet alone. Bone broth is a drink, but it’s also a superfood that’s far easier to prep than throwing a smoothie together (although, bone broth can actually make a really perfect smoothie base, too. More on that in the next section).
How to Drink Bone Broth Regularly When You Don’t Like It
Even if you’re convinced that bone broth is something you need to drink every day, it can be difficult to learn to like a new food. For some people, the taste can be very off-putting, and it’s hard to develop the taste for a new food when you’re busy and overwhelmed.
The good news is that you can easily learn to like bone broth. At the same time, if you don’t want to learn to like it on its own, there are many ways to get your daily bone broth in without drinking it by itself.
Bone broth is delicious when simmered and sipped, but don’t feel like you need to drink it as is. You can add salt or pepper, other spices, or pair it with soup stock for a more flavorful beverage.
You can also consume bone broth in the following ways, “hiding” it from your taste buds if they’re not getting along with it, or helping small children or picky eaters consume it without fighting a daily food battle:
- Add bone broth to soup or stew. You can easily add 4-6 cups, depending on the size of your dish, and this might break down to getting ½ to 1 cup of bone broth per serving.
- Cook rice, cauliflower rice, quinoa, or beans in bone broth. They will absorb some of the liquid, which is a great way to enrich these foods naturally with protein, collagen, glycine, and glutamine. These nutrients improve digestion and gut health, making these sometimes harder to digest foods a little easier on the gut.
- Use bone broth as a smoothie base. In this case, don’t warm bone broth, but use room temperature. It works best when paired with other earthy flavored ingredients, like beets, greens, chocolate, matcha, carrots, or apples. If you’re unsure that you’ll like the combo, start small, and only add ¼ cup to a smoothie and work your way up to 1 or 2 cups.
For those who like the taste of bone broth or have become acclimated to it, swapping morning coffee for bone broth can often have some pretty dramatic results. Bone broth is rich in protein, which stabilizes the blood sugar, whereas caffeine in coffee can have a disruptive effect on it. While some may not be able to say goodbye to their morning coffee, bone broth also makes a perfect end of the day tonic. Consuming before or after dinner can help improve digestion and the comfort of a warm drink can also prepare one’s mind for a healthy sleep routine and better rest.
How Much Bone Broth Should You Drink Each Day?
One of the most commonly asked questions with bone broth is how much do you need to drink each day to get the best results?
The answer will differ depending on the reason that you’re drinking it. For some, ½ cup to 1 cup a day may be the ideal health maintenance amount. For others who are drinking it to help with arthritis, severe joint pain, autoimmune disease, or leaky gut, 2-3 cups per day might be more of a therapeutic intake level.
Of course, for those who are doing a bone broth diet, they will initially consume larger amounts of bone broth and then drop down to a maintenance level. Keep in mind that bone broth diets are not for everyone, and it’s important that you clear the protocol with a professional, especially if you’re under age 18, are pregnant or could be pregnant, are breastfeeding, have hormone conditions, or have other health conditions.
Cooking With Bone Broth
Whether you opt to make your own bone broth or stock your pantry with our pre-made bone broth, using it as part of a regular routine is the best way to see benefits from it.
Here are recipes to get you started:
Aimee McNew is a certified nutritionist who specializes in women’s health, infertility, and autoimmunity. Her first book, The Everything Guide to Hashimoto’s, releases Oct 2016.