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Nutritious Bone Broths
28 July

Nutritious Bone Broths

I can not imagine cooking for my family without bone broths.

I don't use any flavourings and food additives like Maggi and the like so a flavourful stock is a must have in my fridge. For me it is the crux of all cooking - with it, the sauce is a snap and the soup is practically made. It adds bags of flavour to my winter stews and provides nutrition not just for my growing children.

Meat and fish stocks are used universally in traditional cuisines but the use of homemade bone broths has almost completely disappeared in our Western diet. Food has to be fast, easy and uncomplicated. Unfortunately this has contributed to a rise of many health issues. Many of us are limping into the doctor's office asking for pain killers or even surgeries to repair their aching knees, hips and other joints. But the solution would be so easy and cheap!

On a side note: Do you know that your GP has spent probably not more than a few hours of studying nutrition during his/her 5 years at Medical School?

Benefits of Bone Broths

Bone broths are extremely nutritious, containing the minerals of bone, cartilage, marrow and vegetables as electrolytes. Adding vinegar during the cooking process helps to draw minerals, particularly calcium, magnesium and potassium, into the broth. The gelatin in the stock acts as an aid to digestion and has been used to treat many intestinal disorders. It is also useful in the treatment of chronic diseases like anemia, diabetes, bone disorders, arthritis and even cancer. Rich chicken broth has been used for centuries as a remedy to treat a cold and the flu. The proverb: "Good broth resurrect the dead" has sprung from this traditional use. 

Fish broth made from the carcasses and heads of fish, is especially rich in minerals including iodine. Fish broth has been used in Chinese medicine to help ageing patients feel younger, to give them more energy and even to restore mental abilities. 

"We would do well to imitate our brothers from the Mediterranean and Asian regions by including fish and bone broth in the diet as often as possible to combat fatigue, weight gain, colds and flu, heart disease and depression." (Sally Fallon, Nourishing Traditions)

Fish and meat stocks don't just add nutrition and health benefits they also add flavour to your dishes.


Try to replace some of the water during the cooking process with stock wherever is works to add flavour and nutrition.

Here some ideas:

  • I use a cup of stock to cook rice or bulgur (sprouted and dried wheat, similar consistency and uses to rice). Depending on the dish, I decide if I use fish, chicken, duck, lamb, venison or beef stock. Oh the pleasures of living on a lifestyle block :-). Chicken, beef and fish stock will give you enough choice for your dishes.
  • I add 2 cups to venison or beef stew during the cooking process.
  • When making lasagne I use about 2 cups to add to the meat sauce and 1 cup goes into the cheese sauce. Absolutely yummy!
  • When making soup about half or a third of the water content can be stock. It makes a fast, easy and delicious soup. Use chicken stock for a vegetable soup because the flavour is more subtle than beef stock. 
  • A few tablespoons of stock go over roasted vegetables. Adds flavour, nutrition and moisture when needed. 
  • Curries and other stir fried dishes can be enhanced with meat broth. 

Please see my other post for the basic broth recipe.

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