THE

BONE BROTH
BOOK
Discover the Benefits of Nature’s Cure-All
& Gut-Healing Bone Broth Recipes to
Nourish Your Body
Copyright Notice

Copyright © 2017. All Rights Reserved.

Paleohacks, LLC retains 100% rights to this material and it may not be republished,
repacked and/or redistributed for any purpose what so ever without the express
written consent from the owners of Paleohacks, LLC

Disclaimer

This guide is for educational and informative purposes only and is not intended as
medical or professional advice. The use of diet and nutrition to control metabolic
disorders and disease is a very complicated science, and is not the purpose of this
program. Before making any changes to your diet or undertaking an exercise program
it is essential that you obtain clearance by your physician/doctor.
Table of Contents

What Is Bone Broth? .......................................................................................................................... 1

The Natural Benefits of Bone Broth ....................................................................................... 1
Bone Broth and the Ketogenic Diet ....................................................................................... 7
Bone Broth and Fertility ................................................................................................................... 7
What Type of Bones Are Best? ................................................................................................. 8
How to Use Bone Broth ................................................................................................................. 9
Where to Buy Bone Broth ............................................................................................................ 9
Bone Broth FAQ .................................................................................................................................... 9
How to Make Your Own Bone Broth ..................................................................................... 12

BONE BROTH RECIPES

5-Ingredient Meatball Soup with Bone Broth ................................................................. 17

Easy Shrimp Paella with Turmeric Cauliflower Rice .................................................. 19
Spicy Kale Chili ...................................................................................................................................... 21
Pumpkin Chicken Curry .................................................................................................................. 23
Savory Balsamic Steak Sauce Recipe ................................................................................. 25
Whatever-You-Have Crockpot Soup Recipe ................................................................. 27
DIY Instant Veggie Noodles in a Mason Jar ..................................................................... 29
Tripe, Bacon, Bone Broth Gut-Nourishing Stew ........................................................... 31

‘Chipotle’ Burrito Bowl ...................................................................................................................... 33

Paleo Zuppa Toscana ....................................................................................................................... 35
The Best Swedish Meatballs Smothered In A Creamy, Dairy-Free Sauce 37
Rainy Day Beef Tomato Soup Recipe ................................................................................... 39
What Is Bone Broth?
Ever heard of the Fountain of Youth? If so, you were probably told of its
mythical ability to rejuvenate anyone who drinks or bathes in its waters. But
did you know that you could find similar qualities in just one batch of bone
broth? Its nourishing ingredients are probably sitting in your kitchen right now.
While we don’t recommend bathing in it, you’ll definitely want to check out
what it can do to boost your health while slowing down the hands of time.

Bone broth is the liquid that results from boiling animal bones in water. It
contains a host of bioavailable minerals, amino acids, and protein, along with
anti-inflammatory and joint-protecting compounds like collagen, proline,
glycine, and glucosamine. (1)

Keep in mind, though, that the liquid is a far cry from store-bought “broths”
made with meat-flavored bouillon cubes, or the chicken soup you probably
ate as a kid. Real bone broth isn’t just your regular stock made after a few
hours of simmering a chicken carcass on the stove. Bone broth’s real benefits
come from simmering the bones for up to 48 hours, which allows the marrow
to be cooked down and the minerals to be released.

In this book, you’ll unlock the science behind bone broth’s gut-healing, anti-
inflammatory, and youth-restoring properties. From discovering its benefits
to clever cooking tips to delicious recipes, this easy guide to bone broth has
everything you need.

The Natural Benefits of Bone Broth

1. Reduces Inflammation + Promotes Healthy Immunity
Bone broth is rich in gelatin, a collagen compound that helps form strong
cartilage and connective tissues. It helps keep joints and tendons elastic and
lubricated, reducing inflammation and stiffness.

Research shows that individuals suffering from inflammatory diseases

like osteoarthritis, joint pain, osteoporosis, and exercise-induced soreness
or sports injuries benefit from consuming gelatin. Just two grams a day
have been found to result in less joint pain, improved recovery, and less
inflammation than a placebo. (2)

-1-
The amino acids in bone broth have specific healing properties that affect
the lining of the gut—the small and large intestines. Since 70 percent of the
immune system resides in the gut, the health of those tissues can impact
systemic inflammation levels as well as overall immunity and the ability to
resist sickness and stay healthy. (3) People with healthy gut tissue get fewer
colds and sicknesses, and have fewer chronic or autoimmune symptoms. (4)

2. Helps Heal the Gut

Speaking of the gut, the gelatin in bone broth also works to help repair and
maintain a healthy gut lining, which is crucial when it comes to healing gut
issues like leaky gut and IBS. (5) A strong gut lining helps prevent bad bacteria
from setting up shop in your stomach. This also prevents food particles and
other compounds from entering the bloodstream, where they can cause
inflammation and autoimmune reactions.

Luckily, gelatin is an easily digested and absorbed protein source, which is

great for the elderly and others who have trouble breaking down hard to
digest sources of protein. Collagen, the active component in gelatin that
works so well at restoring gut tissue function and health, can also be taken
separately, with benefits for healthy hair and skin as well as boosting the
function of detox organs like the liver.

Glutamine is the other part of the gut-healing, one-two punch that bone broth
offers. Glutamine helps to keep the tissues of the digestive system functioning
as they should, which includes repair work when they’ve become damaged
from food allergies, toxins, or other environmental exposures. Glutamine, a
natural part of bone broth, helps undo the damage of leaky gut and begins
reversing the process of unwanted particles entering the bloodstream.

3. Promotes Digestion + Detoxes

When the bad bacteria in the gut outnumber the good, certain forms of
bacteria can actually attack the liver, causing damage and reducing its
ability to properly eliminate toxins from the body. Bone broth and the amino
acids, proteins, and other nutrients contained within can help to keep the
microbiome in check and keep the liver safe from the proliferating bad
bacteria. (6)

-2-
The glycine found in bone broth is a major contributor to proper liver function.
While people tend to associate a “detox” with a vegetarian diet, actual healthy
detox is supported best by a healthy balance between fresh fruits and
vegetables as well as high-quality animal products and healthy fats. Bone
broth is a detox superfood!

The liver comes in contact with a significant amount of toxins and damaging
substances as it prepares them to be removed from the body. Antioxidants
are crucial to the process of both protecting the liver from damage and
dumping the junk from the body. Two of the most essential antioxidants in
this process—uric acid and glutathione—aren’t taken in through foods, but are
actually produced in the liver itself. Glycine helps the liver to keep a steady
supply of these critical antioxidants, promoting proper detoxification. While
you certainly can eat a steady supply of other antioxidant-rich foods, like
blueberries and citrus fruits, the types of antioxidants found in these don’t
replace the need for those produced internally within the body.

Beyond that, glycine also aids in helping the liver clear methionine and
homocysteine, two amino acids that are essential for health, but which can
accumulate in excess in cases of B vitamin deficiency or B vitamin conversion
problems, like with genetic mutations such as MTHFR. Excess homocysteine
is associated with inflammation and even cardiovascular problems, so glycine
and the liver have protective benefits for both of those important aspects of
health.

Glycine is so potent that it can also help the liver recover from injury, such as
from excess alcohol intake. (7)

Without detox, the body would be a toxic heap. But there’s something critical
that comes even before detox: digestion. If we can’t break down and absorb
the foods that we eat, no matter how healthy they are, we will always be
running short on essential nutrients. While glycine has benefits for the liver, it
also boosts digestive function by increasing production of stomach acid. In a
time where people pop antacids like candy, it’s misunderstood that digestive
discomforts like acid reflux are a result of too much stomach acid—in reality,
it is usually a result of too little stomach acid. That’s why apple cider vinegar
and bone broth can both naturally improve digestion and address heartburn
without any lingering side effects from false stomach acid suppression.
-3-
After bone broth and glycine help to increase stomach acid, the digestion
benefits continue. Glycine helps produce bile, which is essential for digesting
fats. Without bile, fats don’t fully break down and can pass through the
digestive system, producing discomfort in the intestines and sometimes even
showing up nearly intact in the stool. Not only is fat required for protecting the
cardiovascular system, the joints, and more, it also helps to keep cholesterol
functioning healthily in the body. While cholesterol often gets vilified, it’s
actually a protective substance that’s needed for a number of critical body
functions. Cholesterol only becomes problematic when it starts to oxidize,
and eating healthy omega-3 fatty acids can help to keep that from happening.
However, those fats can’t offer protective benefits unless they’re fully
digested, which brings us back to the fact that bile is critical.

4. Boosts Joint, Bone + Skeletal Muscle Health

One of the many amazing aspects of the body is its literal ability to rebuild
itself and to repair once damage has occurred. Glycine and proline, two of
bone broth’s amino acids, are like new building materials that the body can
use to complete this amazing process. These two amino acids are used to
repair tendons, ligaments, and other connective tissues. They’re the basic
repair and maintenance duo for the frame that holds that your body together.

Bone broth also contains glucosamine and chondroitin sulfate, both of which
are found in cartilage and are studied for their ability to improve joint health
and strengthen cartilage. These are beneficial for people with no joint or pain
issues, but they can also provide significant pain relief for people suffering
from conditions like osteoarthritis, rheumatoid arthritis, fibromyalgia, and other
chronic widespread pain conditions that involve joints, muscles, and tendons.

One study showed that glucosamine combined with chondroitin sulfate

provided “statistically significant” pain relief compared to a placebo in patients
with moderate-to-severe osteoarthritis pain. (8) Many people dealing with this
kind of pain take these nutrients in supplement form, but nutrients absorb
better and are utilized more by the body when they’re consumed in a whole
food form, making the glucosamine and chondroitin found in bone broth more
bioavailable and impactful. (9)

-4-
Glucosamine and chondroitin aren’t only beneficial for osteoarthritis. They can
have a pain-relieving effect on autoimmune-based rheumatoid arthritis, too,
and in some cases, can even lead to complete remission. (10)

Even if you don’t have a diagnosed arthritis condition, generalized

inflammation in tendons, ligaments, and connective tissues can still cause
regular pain, especially in people who are athletes, are highly active, or whose
jobs require a lot of physical exertion. Glucosamine and chondroitin, along
with hyaluronic acid—which is also found in bone broth—can naturally repair
and fortify joints and tendons, cutting down on associated pain and further
breakdown and damage.

In a study that pitted supplemental glucosamine and chondroitin against

collagen, collagen came out the winner, proving more effective at relieving
pain and producing all of the positive results we just discussed. (11) It can’t
be overlooked, either, that bone broth is also a rich source of protein, which
can lead to more balanced blood sugar. This can produce better homeostasis
or balance within the body, freeing the body to focus on the repair work
associated with pain instead of compensating for excess blood sugar or
insulin levels.

Glycine can also protect against skeletal muscle loss while also reducing the
expression of genes that cause muscle wasting. Researchers have even found
this to be true in cases of muscle wasting due to cancer. (12)

5. Boosts Skin Health + Strengthens Hair

You may have seen hyaluronic acid in the ingredient list of many anti-aging
serums—and for good reason. Hyaluronic acid, which is also found in bone
broth, is a key player when it comes to keeping skin hydrated, supple,
and wrinkle-free. It supports cell regeneration and elasticity, and is also
responsible for maintaining skin firmness. (13)

While these sound like superficial reasons, our skin serves a purpose well
beyond just looking good. We want it to be in the best shape possible
because it’s also the protective sheath of the body. Bone broth’s anti-
inflammatory and skin health benefits go beyond cosmetics, down to actually
improving wound healing and recovery from injury. When the body is trying to
repair tissues or skin of any kind, it requires more amino acids, and increasing

-5-
intake through bone broth can help to speed the process of healing and
recovery.

Glutamine and arginine are two amino acids found in bone broth that
specifically have the ability to speed wound healing and body repair work by
helping produce more collagen in the tissues. Glutamine can even promote
post-surgical healing. (14)

Hair can even be strengthened and improved by consuming bone broth,

primarily because of bone broth’s high protein and amino acid content. Hair
is almost entirely protein, so when the body is lacking in high quality protein
and amino acids (or digestion is impaired and it isn’t properly breaking them
down), hair can become brittle, dull, and dry. Consuming bone broth can help
hair to thicken and grow faster, and to look more vibrant and healthy. (15)

6. Improves Sleep Quality

Not only can a cup of hot broth be incredibly soothing, but it can also help you
catch some zzz’s. Bone broth is rich in glycine, an amino acid that has been
shown to improve sleep quality and can help to induce relaxation. Research
shows that it has the potential to help improve nighttime sleep while also
reducing daytime sleepiness, i.e., it produces more restful and high quality
sleep. (16)

7. Promotes DNA Repair + Protects Cells

Bone broth contains glutathione, a potent antioxidant that regulates the
expression of certain genes and protein synthesis. A lack of glutathione has
been associated with the development of a range of diseases, including: (17)

●● Alzheimer’s

●● Parkinson’s

●● Liver disease

●● Cystic fibrosis

●● Sickle cell anemia

●● HIV

●● AIDS

●● Cancer
-6-
 ●● Heart attack

●● Stroke

●● Diabetes

Glutathione helps keep tissues young and its levels naturally decline with
age, which is partially why “normal” aging breakdown happens. Supplemental
glutathione isn’t as effective as dietary sources because supplements alone
break down quickly once they touch the mouth, and don’t necessarily remain
intact nutrients by the time they could be utilized by the body following
digestion. Glutathione from food sources, however, is different, and a diet rich
in glutathione can actually help to keep the body younger and reduce the
stressors and signs of aging. (18)

Bone Broth and the Ketogenic Diet

The ketogenic diet promotes burning of energy using ketones as an
alternative body fuel source to glucose. In doing so, inflammation can
naturally be reduced, significant weight loss can take place, and chronic
conditions that involve the brain can typically be better controlled (like
epilepsy, as well as reducing risk for Alzheimer’s and dementia).

Bone broth is a perfect ketogenic food because it’s so dense in protein and
contains basically no carbohydrates. Not only is it rich in amino acids, but
it contains significant nutrients, making it a true keto superfood that is as
nutrient-dense as it is filling.

The bone broth diet, which can in some cases include drinking bone broth for
a day’s worth of meals, followed by eating high-fat and high-protein foods,
can be highly effective for boosting gut health, promoting weight loss, and
reversing negative symptoms of leaky gut and other intestinal problems.

Bone Broth and Fertility

Infertility is a problem that impacts more than 12 percent of reproductive-aged
women. (19) While numerous factors in both men and women can impact
what causes fertility problems, the case for a nutritional component can’t be
entirely overlooked.

-7-
Nutritional factors that can influence fertility range from egg quality and
sperm quality to hormone balance, thyroid health, digestive wellness, MTHFR
problems, and even too little healthy fat in the diet.

It can’t be promised that nutrition can “cure” infertility, but whether you’re
struggling to conceive or not, having a strong foundation of nutrition and
digestion is essential for a healthy fetus.

Fertility is dependent on a number of factors, but all of those addressed above

(digestion, gut health, liver detox, DNA, healthy aging, and even sleep quality)
all are intricately connected with the ability to get and stay pregnant.

Not only is bone broth a nourishing food for preconception wellness, it’s also
ideal to consume during pregnancy and for postpartum healing. It’s nutrient-
dense and an excellent source of protein nourishment for the breastfeeding
mother, too.

What Type of Bones Are Best?

Choosing bones for broth is identical to choosing the meat you eat. Most
importantly, the bones should be from 100% grass-fed, pasture-raised, organic
animals. Grass-fed, pasture-raised animals are allowed to roam pastures and
consume their natural diet, remaining free from crowded pens. Hormone-free
animals are free of the toxic hormones and antibiotics that are pumped into
factory-farmed animals to force them to grow faster and bigger.

This results in a healthier animal with healthier tissues and an optimal

omega-3 to omega-6 essential fatty acid ratio, which helps reduce
inflammation. It also results in a higher vitamin A content. (20)

When you’re choosing bones for your broth, any combination can work
best. Feet, neck, and even marrow can all work. You can mix and match with
chicken, beef, and even seafood. To customize the taste of your broth, you can
add herbs and spices, but don’t forget the most essential element: the apple
cider vinegar that helps to draw the nutrients from the bones during the long,
slow cooking process.

-8-
How to Use Bone Broth
Bone broths make a delicious, rich base for an endless amount of recipes,
such as:

●● Soups

●● Stews

●● Gravy

●● Marinades

●● Sautés

●● Dips and spreads

You can also drink a simple cup of herb-flavored broth before your meals, as
it’s been proven that having a light soup before eating reduces appetite to
promote weight loss. (21).

Where to Buy Bone Broth

Your best bet for high-quality, grass-fed broth bones is your local butcher
or health food store’s meat department. If you find they’re lacking, you can
always search online at U.S. Wellness Meats or Wise Choice Market, or find
a local farmer’s market or farm that offers bones. You can also save the bones
from whole roasted turkeys or chickens and use them to make homemade
broth.

Bone Broth FAQ

Is it okay to buy bone broth from the grocery store?
That depends. You want to find bone broth made from 100% grass-fed,
organic, pasture-raised animals. Factory-farmed animals are loaded with
hormones, antibiotics, and other nasties that end up being passed on to you
when you consume them.

The problem with many store-bought broths is that most aren’t broths at all.
Instead, they’re a combination of bouillon cubes flavored with “meat flavor,”
other artificial flavorings and sauces, and monosodium glutamate, or MSG, a
neurotoxin.
-9-
So, you have two options: First, you can make gut-healing bone broth
yourself. This ensures that you have control of the ingredients in your broth. Or,
you can find trusted brands (we recommend Kettle & Fire) that only use high
quality bones and no artificial ingredients.

Should I skim the fat from the broth?

Only if you prefer to. The most optimal way to skim the fat is to let the broth sit
in the fridge for a few hours until the fat hardens on the top, then scrape it off.

How can I make bone broth more flavorful?

Herbs, spices, and even veggies! The combinations are truly endless, but
below are a few tried and true ingredients that add great flavor:

●● Onions

●● Leeks

●● Carrots

●● Parsley

●● Peppercorns

●● Red pepper flakes

●● Rosemary

●● Thyme

●● Sage

●● Green onion

●● Celery

●● Salt and pepper

Tip: Avoid bitter veggies like cabbage and collard greens, since they can end
up making your broth bitter.

What about other types of bones, like lamb, venison, or duck?

Go for it! There’s really no limit to what type you can choose. You should also
try to not only vary which animal bones you choose, but the type. For instance,
ask for marrow bones as well as other types like knuckle and feet bones.

- 10 -
This way, you’ll vary the amount of cartilage and minerals you’re getting in
each broth.

Can I roast the bones before making a broth?

Definitely! Roasting creates a deeper, richer broth flavor. If you do choose to
roast, place the bones in a shallow pan and pop them the oven set at 350ºF
for an hour.

Why is my broth resembling jello? (Or, why it isn’t?)

Broth contains high amounts of good-for-you gelatin and collagen. As you
know, gelatin is what is used to make jello, so it naturally takes on the same
consistency.

If your broth doesn’t become gel-like, it may be because the bones didn’t
cook long enough (be sure they’re going for at least 12 hours), there was too
much water compared to bones in your recipe, or there weren’t enough bones
with visible cartilage.

Can I reuse broth bones?

Sure! The same bones can be used until they get soft.

Is there a maximum number of hours I should let the bones cook?

Generally, chicken and fish bones can cook for up to 24 hours, while beef
bones can go up to 48 hours.

How should I store bone broth?

Broth can be stored in the fridge for about 4 days. Let it cool before
transferring it to a glass jar for storage, leaving a little space at the top for
expansion.

Broth can also be stored in your freezer for up to a year.

Tip: An easy way to do this is to pour your broth into ice cube trays.

- 11 -
HOW TO MAKE
YOUR OWN
Bone Broth
- 13 -
 THE ULTIMATE
Bone Broth Recipe
Cook Time: 48 hrs Prep Time: 10 mins

Ingredients: Instructions:
• 4 lbs beef bones 1. Preheat oven to 450 °F and line a baking sheet
• 12 cups water with aluminum foil. Place the bones on the
baking sheet and roast for 40 minutes, flipping
• 2 T apple cider vinegar halfway through.
• 1 medium onion, roughly diced 2. Once the bones are cooked place bones in a
• 1 ½ cups chopped carrots large stockpot and cover with water. Add the
vinegar and allow to sit at room temperature for
• 1 ½ cups chopped leeks
about 30 minutes.
• 3 bay leaves
3. Roughly chop the vegetables and add to the
• 3-5 sprigs fresh rosemary stockpot. Bring to a rolling boil and then lower to
• 6 cloves garlic a simmer.
4. For the first 2-3 hours, skim any foamy layer that
• 1 t black peppercorns
develops on the top and discard.
5. For beef bone broth, simmer for 48 hours, for
chicken bone broth, simmer for 24 hours, for fish
broth, simmer for 8 hours.
6. Allow to cool slightly and strain. Transfer the
broth to an airtight container and refrigerate for
4-6 hours or overnight. This will allow the fat to
rise to the top and solidify.
7. Scrape the fat off the top with a spoon. This will
leave you with a gelatinous bone broth when
cold.
8. Store in an airtight mason jar or freeze until ready
to use. When ready to use, slowly warm the
broth over a low heat to bring it back to a liquid
consistency.

Recipe by Deanna Dorman BONE BROTH RECIPES 14

Bone Broth
RECIPES
- 16 -
 5-INGREDIENT
Meatball Soup
WITH BONE BROTH
Cook Time: 35 mins Prep Time: 20 mins Serves: 10 cups

Ingredients: Instructions:
For the Soup: 1. Prepare bone broth in advance. See link below
• 8 cups beef bone broth for recipe.
2. Next prepare meatballs by combining ground
• 2 cups green cabbage,
beef, egg, nutritional yeast, dried basil and cracked
coarsely chopped
fennel in a large bowl. Stir to combine until egg is
• 1 cup celery, chopped completely mixed in.
• 1 cup carrots, chopped 3. Form mixture into small meatballs using a
• ½ cup white onion, minced tablespoon to scoop and then rolling with hands
into balls.
• 2 T olive oil
4. Lightly grease a large skillet with extra virgin
• 1 sprig rosemary
olive oil and heat over medium heat until hot.
• 1 t dried thyme Add meatballs and brown for 5 minutes, turning
occasionally for even browning. Remove pan from
• 1 t ground turmeric
heat. Note: Meatballs should NOT be completely
• 2 garlic cloves, minced cooked.
• 2 t sea salt 5. In a large Dutch oven or pot, heat extra virgin olive
• ½ t black pepper oil over medium heat. Add celery, onion, and carrot.
Cover and cook 5 minutes.
For the Meatballs:
6. Stir in garlic, thyme, turmeric and cabbage. Cover
• 1 lb ground, grass-fed beef
and cook an additional 5 minutes.
• 2 T nutritional yeast 7. Pour in bone broth and add meatballs, salt, pepper
• 1 egg and sprig of rosemary. Bring to a low boil and
reduce heat to simmer for 15 minutes. Remove
• 1 t dried basil
rosemary sprig. Ladle into bowls and serve hot.
• 1 t cracked fennel

Recipe by Jennafer Ashley BONE BROTH RECIPES 17

- 18 -
 EASY SHRIMP PAELLA
with Turmeric Cauliflower Rice
Cook Time: 30 mins Prep Time: 10 mins Serves: 4

Ingredients: Instructions:
• 1 lb. medium shrimp, peeled 1. Blot shrimp dry with paper towel to
• 4 cups cauliflower rice remove any excess liquid. In a large
skillet, melt 1 tablespoon of ghee
• ½ cup sweet onion, finely chopped over medium heat. Add shrimp and
• 1 cup bell pepper, chopped sauté 5-7 minutes, turning once. Place
cooked shrimp a bowl and set aside.
• ⅔ cup chicken or bone broth
2. Melt down the remaining tablespoon
• 2 T organic tomato paste
of ghee and stir in onion and bell
• 2 T ghee pepper. Sauté until onion starts to
• 2 T parsley, finely chopped soften, about 5 minutes.

• 1 t smoked paprika 3. Stir in tomato paste and chicken broth.

Add cauliflower rice, saffron threads,
• ¼ t saffron threads turmeric, smoked paprika, red pepper
• ¼ t ground turmeric flakes and sea salt. Stir well. Cook for
5 minutes.
• ¼ t pepper
4. Stir in cooked shrimp and garnish with
• ½ t sea salt
fresh parsley.
• ¼ t red pepper flakes

Recipe by Jennafer Ashley BONE BROTH RECIPES 19

- 20 -
 SPICY
Kale Chili
Cook Time: 2 hrs 15 mins Prep Time: 10 mins Serves: 5

Ingredients: Instructions:
• 1 lb ground beef 1. In a pan, brown ground beef and
• 10 oz Crimini mushrooms, sliced mushrooms for roughly 15 minutes.
2. While meat and mushrooms cook,
• 10 oz kale, chopped
add to a blender red peppers,
• 1 jar roasted red peppers tomatoes, chipotle peppers, cumin,
• 1 cup canned plum tomatoes chili powder, salt, pepper, oregano,
and garlic. Blend into a chili base.
• 2 chipotle peppers in adobo sauce
3. Add to a slow cooker the ground beef,
• 2 t cumin
mushrooms, chili base, bone broth,
• 2 t chili powder water and kale. Cook mixture for a
• 2 t each salt and pepper minimum of 2 hours on high, up to 6
hours on low.
• 2 t oregano

• 4 cloves garlic

• 2 cups beef bone broth

• ½ cup water

Recipe by Courtney Hamilton BONE BROTH RECIPES 21

- 22 -
 PUMPKIN
Chicken Curry
Cook Time: 50 mins Prep Time: 10 mins

Ingredients: Instructions:
• 1 lb boneless skinless chicken breasts 1. Slice chicken breasts into bite size
• 3 T olive oil, divided chunks. Season with salt and pepper.
Heat 2 tbsp of olive oil over medium
• 2 T curry powder heat in a large skillet. Cook chicken,
• 2 T water turning occasionally, for 15 minutes or
until cooked through.
• 1 cup pumpkin puree (canned or fresh)
2. While chicken cooks, combine 1 tbsp
• 1 can coconut milk
olive oil, curry powder and water to
• 1 cup chicken bone broth make a paste. Set aside.
• 3 zucchini and/or summer squash 3. Remove chicken from pan and set
• 6 large mushrooms aside. Add to the pan pumpkin, curry
paste, bone broth, coconut milk
• Salt and pepper to taste and salt and pepper. Whisk mixture
together until smooth. Cover, and
simmer sauce on low for 20 minutes.
4. While sauce simmers, chop squash
and mushrooms.
5. Add back into sauce chicken,
squash and mushrooms. Combine
well, coating everything with sauce.
Cook over medium heat for 15 to 20
minutes, until vegetables are tender.
Enjoy!

Recipe by Courtney Hamilton BONE BROTH RECIPES 23

- 24 -
 SAVORY BALSAMIC
Steak Sauce Recipe
Cook Time: 10 mins Prep Time: 5 mins Serves: 1 ¾ cups

Ingredients: Instructions:
• ¾ cup balsamic vinegar 1. Whisk together all ingredients in a
• ⅔ cup tomato sauce saucepan. Bring mixture to a boil for ten
minutes, stirring often. Mixture should
• ¼ cup honey thicken.
• ¼ cup beef bone broth 2. For a thicker sauce, whisk in a slurry of 2
• 2 T Dijon mustard tsp. tapioca starch and water. Serve atop
steak, chicken, lamb and more.
• 1 T Tamari (substitute coconut aminos
if you’d like)

• 1 t minced garlic

• ½ t cinnamon

• Optional: 2 t tapioca starch, made into

a slurry

Recipe by Courtney Hamilton BONE BROTH RECIPES 25

- 26 -
 WHATEVER-YOU-HAVE
Crockpot Soup Recipe
Cook Time: 4 hrs Prep Time: 10 mins Serves: 4

Ingredients: Instructions:
Crockpot Soup 1. Arrange all chicken, vegetables and
• 3 boneless/skinless chicken breasts seasonings in the crockpot.
2. Pour in liquid and turn crockpot to high
• 1 sweet potato, diced
setting. Cover with lid and cook 4 hours
• 3 celery stalks, sliced or until chicken is tender and cooked
• ½ cup red onion, diced through.

• 1 t garlic, minced 3. Shred chicken with a fork and return to

crockpot. Stir to combine. Ladle stew into
• 1 T curry powder
bowls and serve with raw toppings.
• 1 t sea salt

• 3 cups chicken bone broth

• 1 cup full-fat coconut milk

Raw Toppings

• 1 handful fresh basil, chopped

• 2 cups zucchini noodles

• Sliced red onion

Recipe by Jennafer Ashley BONE BROTH RECIPES 27

- 28 -
 DIY INSTANT
Veggie Noodles
IN A MASON JAR
Cook Time: 5 mins Prep Time: 15 mins Serves: 1

Ingredients: Instructions:
• 1 Chomps jerky stick, thinly sliced 1. Remove casing from jerky and thinly
• 1 cup zucchini noodles, sliced slice into small pieces.
on 3-mm blade 2. Layer all ingredients except the bone
broth in a wide-mouth mason jar.
• ⅓ cup shredded carrots
Refrigerate until ready to eat.
• ⅓ cup shredded cabbage
3. Heat bone broth until simmering and
• ⅓ cup shiitake mushrooms pour over vegetables in mason jar.
• ¼ cup scallions, thinly sliced Allow to sit 3-5 minutes. Enjoy hot.

• 1.5 cups beef bone broth

Recipe by Jennafer Ashley BONE BROTH RECIPES 29

- 30 -
 TRIPE, BACON, BONE BROTH
Gut-Nourishing Stew
Cook Time: 2 hrs 40 mins Prep Time: 10 mins Serves: 4

Ingredients: Instructions:
To Cook Tripe: 1. Begin by rinsing tripe well and placing
• 1 lb tripe into a large pot covered with water.
Add rosemary sprig. Bring to a boil over
• 8 cups water medium heat. Reduce to medium-
• 1 sprig of rosemary low heat and cover with lid slightly
cracked. Simmer 2 hours or until tripe is
For Stew:
tenderized.
• 1 lb pre-cooked tripe, cut into 1-2 inch
2. Remove tripe from pot and place into
pieces
a strainer to cool. Once tripe is cool
• ½ cup bacon ends enough to touch, cut into small pieces.
• 1 cup carrots, chopped 3. Melt ghee in a Dutch oven or large pot
over medium heat. Add garlic, onion,
• 1 cup celery, chopped
celery and carrots. Cook 5 minutes. Stir in
• ½ cup sweet white onion, finely chopped bacon and continue to cook uncovered
• 4 cups beef bone broth an additional 5-7 minutes, until bacon
ends are lightly crisped.
• 1 T ghee
4. Stir in sea salt, basil and tomato paste.
• 2 T tomato paste
Add tripe and stir well. Pour in bone
• 1 t garlic, minced broth and bring to a low boil. Simmer 30
• 1 t dried basil minutes uncovered.

• ¼ t sea salt

Recipe by Jennafer Ashley BONE BROTH RECIPES 31

- 32 -
 ‘CHIPOTLE’
Burrito Bowl
Cook Time: 6 hrs Prep Time: 10 mins

Ingredients: Instructions:
• 4 pounds pork shoulder 1. Carefully trim any excess fat off of the pork
shoulder and place it in your slow cooker.
• 3 cups beef bone broth
Pour the bone broth over the pork, and set
• 1 yellow onion, diced aside. Place the diced onions, minced garlic,
and ancho chiles with sauce around the
• 3-4 ancho chiles with 1-2 T sauce
pork shoulder. Squeeze the juice from the
• 3 cloves garlic, minced orange and limes into the slow cooker. Add
the spices and gently stir the ingredients
• 1 orange
together.
• 2 limes
2. Turn your slow cooker on “Low” for 6 hours,
• ¼ cup chili powder turning the pork over halfway through, if
possible.
• 1 T ground cumin
3. Once the pork is cooked, transfer it to a
• 1 head cauliflower, cut into florets cutting board and using two forks, shred
• 1 head romaine lettuce, shredded the pork. Remove the adobo peppers from
the leftover sauce, and then transfer the
• 1 cup fresh guacamole shredded pork back into the sauce until
• 1 bunch cilantro, chopped you’re ready to serve it.

• sliced black olives (optional) 4. Once the pork is cooked, prepare your
cauliflower “rice.” Place the florets into your
food processor and pulse it a few times until
you reach a rice consistency — be sure not to
over process it.
5. Heat a small amount of coconut oil in a skillet
over medium-high heat. Saute the cauli-rice
for about 3-5 minutes, stirring frequently to
warm it through.
6. Prepare your bowl by spooning the
cauliflower rice and pork into a bowl and top
with your desired toppings — don’t be afraid
to get creative with it!

Recipe by Deanna Dorman BONE BROTH RECIPES 33

- 34 -
 PALEO
Zuppa Toscana
Cook Time: 40 mins Prep Time: 5 mins Serves: 6

Ingredients: Instructions:
• 1 lb ground pasture-raised pork 1. In a large pot over medium heat, cook the
sausage pork and onion, using a spatula to break
the pork into pieces. Stir in the fennel, dried
• ½ cup white onion, chopped
basil and garlic powder. Cook for 10 minutes,
• 1 t fennel seed until the pork browns and the onions have
softened.
• 1 t dried basil
2. Add the parsnips, coconut cream, sea salt
• ¼ t garlic powder and chicken bone broth. Bring to a boil, then
• 2 parsnips, chopped reduce the heat and simmer for 25 minutes.

• 1 can full fat coconut milk, cream 3. Add the kale and cook for 5 minutes more.
Add chili flakes to taste, and serve hot!
portion only

• ½ t sea salt
Tip: You can also use pasture-raised Italian
• 4 cups chicken bone broth
sausage in a pinch, just remove the sausage
• 2 cup kale, chopped from the casing and break it up into small pieces.
• ½ t chili flakes (optional)

Recipe by Jennafer Ashley BONE BROTH RECIPES 35

- 36 -
 THE BEST SWEDISH
Meatballs Smothered
IN A CREAMY, DAIRY-FREE SAUCE
Cook Time: 25 mins Prep Time: 10 mins Serves: 16 to 18 meatballs

Ingredients: Instructions:
• 1 lb ground beef 1. In a large mixing bowl, use your hands to
• 1 lb ground pork combine the ground beef, ground pork,
almond meal, egg, onion, garlic, nutmeg, and
• ⅓ cup almond meal sea salt. Roll the meat into medium-sized
• 1 egg balls.

• ½ cup white onion, minced 2. Heat the olive oil in a large skillet over
medium heat. Add the meatballs in batches
• 1 t garlic, minced
with enough space to move them around.
• ½ t nutmeg Cook for 4 to 5 minutes, turning every 2
• ½ t sea salt minutes. Remove the meatballs from the pan
and set aside.
• 1 T extra virgin olive oil
3. Reduce the heat to low. Carefully pour the
• 1 14 oz can full-fat coconut cream coconut cream, beef broth and Dijon mustard
• 1 cup beef bone broth into the pan and heat, scraping up any
browned-on bits with a wooden spatula. Stir
• 1 T Dijon mustard
well.
• ¼ cup parsley, finely chopped
4. Once the sauce is steaming hot, add the
meatballs back to the pan and simmer for 20
minutes to cook through. Serve hot garnished
with fresh parsley.

Recipe by Jennafer Ashley BONE BROTH RECIPES 37

- 38 -
 RAINY DAY BEEF
Tomato Soup Recipe
Cook Time: 20 mins Prep Time: 30 mins Serves: 6

Ingredients: Instructions:
• 1 lb grass-fed beef stew meat, 1. In a large pot, heat extra virgin olive oil over
sliced into 1-inch cubes medium heat. Add diced celery, onion, and
carrots. Sauté 4-5 minutes until tender.
• 1 sweet potato, peeled and sliced
into 1-inch cubes 2. Add beef stew meat, sweet potatoes, salt
and pepper. Sauté another 4-5 minutes until
• 1 small white onion, diced the beef is cooked.
• 1 cup celery, diced 3. Place tomatoes with juice in the pot with
broth and seasonings. Cover and bring to a
• 1 cup carrots, diced
boil.
• 4 cups beef bone broth
4. Once the pot is boiling, reduce the heat to
• 1 14-oz can diced tomatoes low. Simmer on low 20 minutes, allowing
flavors to combine.
• 2 T extra virgin olive oil
5. Remove bay leaves and serve immediately.
• 2 bay leaves

• 1 T Italian seasoning
• 1 T garlic powder

• Salt and pepper, to taste

Recipe by Megan Olson BONE BROTH RECIPES 39