BONE BROTH 101: HOW TO SEASON, EAT & DRINK BONE BROTH.

Before we begin, let me clear something up: Many of you likely view Kale & Caramel as a source for solely vegetarian recipes, and rightly so. This, however, does not mean that I am vegetarian. I’ve written much on the subject here, explaining my vegetarian upbringing, years as a vegan, and return to a (lightly meat-eating) omnivorous diet. The bottom line is that I eat what feels good to me, and following that intuitive guidance, what has the lightest possible impact on the planet. Most of the time, this means I don’t eat meat. There are times, however, when I feel my body needs sustenance on a bone-deep level. And, for me, in times of deep depletion, my body rejoices in its intake of bone broth.What is bone broth? Bone broth is a clear concentrate of simmered bones and seasonings, traditionally consumed in Chinese traditions, and often used as part of eastern medical treatments. The first (and only) chicken I’ve ever purchased was bought upon instruction from my mother’s oncological nutritionist, who wanted her to eat chicken bone broth as part of her treatment. I followed instructions to a T and stocked up our fridge and freezer with broth for months to come.

Bone broth, however, is different from regular soup broth—it’s typically simmered for two to three days, resulting in a dense brew that extracts all the collagen, gelatin, minerals, and amino acids from the bones. In the past two years, bone broth has become all the rage: Just read this New York Times article for evidence. Still, though, veggie-centric human that I am, I was a bit afraid to try it. But the first cup of bone broth I had completely changed all of that.

It was beef broth (which seemed extra scary to me; don’t laugh; vegetarianism dies hard) spiked with aromatic herbs, lime juice, and flaky sea salt. The broth came in a beautiful mug, on a tray garnished with pinch bowls of salt and herbs and a generous handful of lime wedges. It was an aromatic choose-your-own-adventure flavoring kit. And it was delicious. The next time I started to feel sick, I drove to this bone broth purveyor and downed two cups of the stuff on-site. And you know what? I actually got better.

Thus began my quest to integrate bone broth into my diet. I have some incredible friends who buy carcasses for bones and make the broth themselves. My friend Beth, on Tasty Yummies, has an amazing tutorial you can follow if you’d like to venture down this DIY path. I’m not there yet in my bone broth journey. Instead, I rely on my friends at Bonafide Provisions to make certified organic, delicious, nutrient-dense broth from grass-fed bones for me.

Today I want to share with you some of the benefits I’ve experienced in regularly drinking bone broth, as well as my favorite ways to season and eat this nutritional goldmine. Do note that Bonafide Provisions makes both chicken and beef broth—I just happen to prefer the taste of beef. For me, the flavor is milder. But that’s entirely personal and I urge you to explore your own preference.

Here are some of the benefits I’ve experienced from regularly drinking bone broth (one cup three to five times per week):

Immunity

This past year was rough for me as I worked to write, recipe test, style, and shoot a cookbook in addition to running a full-time business. I found myself getting sick often, or simply feeling run down a lot. The vitamins, minerals, amino acids, gelatin, and collagen of bone broth helped to restore my immune system on an elemental level.

Plain and simple: When I drink bone broth, I immediately feel a balancing and restoring of energy. I get sick less and feel better and stronger.

Skin

The gelatin and collagen extracted from bones in the broth-making process (which make bone broth jiggly and dense when its cool) do wonders for parched skin. Mine feels more hydrated and more glowy (the millennial crew has decided this is a word now, right?) than ever before.

Cellular Renewal

Beyond the skin, my hair and nails are also thriving in ways they haven’t in years. Gelatin, amino acids, and minerals work wonders for hair growth and the health of all cells in the body, both internal and external.

System Balancing

Bottom line: We all know the research about how cleansing doesn’t actually work, right? But you know what does work? Restoring balance to your system, feeding your body the nutrients, vitamins, and minerals it needs, and equipping yourself to thrive from the inside out. I feel stronger, clearer, and more energetic when bone broth is a part of my diet.

I like to drink a cup of bone broth in the morning, and have two favorite flavor combinations—both following a standard template. Here’s the template:

Bone broth + aromatic herbs + acid + sea salt + spice.

Today, I’m sharing not-recipes for my favorite flavor combinations, both of which use the heat of the broth to express the flavor and aroma of fresh herbs: A punchy lime, cilantro, and ginger broth with chives and chili, and a mellow garden herb broth with apple cider vinegar, dill, and parsley. Scroll down for full seasoning details.

Finally, you can of course add bone broth in any soups where you’d typically use a vegetable or meat broth or stock. It’s the perfect way to integrate a medicinal food into a regular meal. I’ve been using it to make a white bean and tomato stew for weeks on end now (pictured above with shaved kale, crème fraîche, and parmigiano).

I’d love to hear your experiences with bone broth, and if you’re jonesing to give it a try for the first time, use this page to find Bonafide Provisions in your neighborhood (hint: it’s sold at most Whole Foods stores).