Posts

Gelatin: The Secret Paleo Superfood

Forget Goji Berries, Spirulina and Peruvian Maca Root, there is one ‘Superfood’ that you can guarantee your ancestors would have consumed in abundance that you’re probably not getting enough of now – Gelatin. As conventional wisdom has seen us spurn traditional cuts in favour of lean muscle meat, our intake of gelatin has dropped to almost zero. However, the body still craves it – and here’s why.

Found in the connective tissue, bones and cartilage of animals, gelatin is extremely nourishing in a number of ways. It is the best source of dietary collagen, which has been proven to increase the elasticity of the skin and therefore keep you looking young. In fact, the amino acid profile of gelatin, in combination with its high levels of collagen make for great support for healthy skin, hair and nails. It contains 6 grams of protein per tablespoon – and whilst not a complete protein in itself, it helps create a more balanced amino acid profile when taken with other proteins and therefore optimise assimilation. Maybe that’s why roast beef and gravy taste so good!

Gelatin is also fantastic for anyone who suffers from digestive problems. It is unique in the way in which it attracts water molecules during digestion, consequently improving the rate in which food moves through the digestive tract. What’s more, gelatin has been proved to carry gut healing properties, and has been shown to reduce the likelihood of developing a food allergy or intolerance. Strongly anti-inflammatory, Gelatin has also shown to play a significant part in healing Asthma, Crohn’s and Colitis.

Gelatin – The Secret Superfood bone broth paleo primal nutrition healthy-min

How to increase your intake

The obvious way to increase your intake of gelatin is by making your own home made stock and bone broth. Pay a visit to your local butchers, and pick up any gelatin rich cuts you can lay your hands on – chicken and pigs feet, oxtail, or even any leftover bones they have out the back. Simmer them very gently for at least 24 hours in a stock pot with hot water, herbs and veggies, and you’ll have plenty of nourishing broth to see you through the week. Drink it as it is, or use it as a base for soups, sauces and gravies.

Choosing the Right Gelatin Supplement

If you're opting for a gelatin supplement rather than homemade bone broth, it's crucial to choose one that aligns with your Paleo values. Look for a brand that uses grass-fed and pasture-raised animals, with no added fillers, sugars, or artificial flavours. Unflavoured gelatin is the most versatile, as it can be added to both sweet and savoury dishes without altering the taste. Hydrolysed collagen (also known as collagen peptides) dissolves easily in cold liquids, making it perfect for smoothies or stirred into coffee, while traditional gelatin is ideal for setting desserts and making gummy snacks.

Paleo Gelatin Recipes to Try at Home

There are endless ways to include more gelatin in your diet beyond sipping on bone broth. Here are a few simple Paleo-friendly ideas:

  • Homemade gummies: Mix fresh-pressed fruit juice with gelatin and a touch of raw honey. Pour into moulds and refrigerate for a fun, gut-healing treat.
  • Thickened sauces: Use gelatin as a natural thickener in stews, gravies, and pan sauces instead of using flour or cornstarch.
  • Paleo panna cotta: Combine coconut milk with gelatin and vanilla for a silky, nutrient-rich dessert.
  • Gelatin-infused smoothies: Blend a spoonful of gelatin powder into your favourite green smoothie to give it a protein boost and digestive support.

Gelatin doesn't have to be complicated or time-consuming. With just a little creativity, you can make it a delicious and regular part of your routine.

Why Bone Broth is the Original Superfood

While gelatin supplements are incredibly useful, the traditional practice of making bone broth still holds a special place in ancestral nutrition. It’s a slow food, rich in flavour, minerals, and healing compounds like glycine, proline, and glutamine. Bone broth is naturally high in gelatin, but it also contains calcium, magnesium, phosphorus, and a wealth of other minerals in a highly bioavailable form.

It’s also incredibly cost-effective. With just a few dollars’ worth of bones and vegetable scraps, you can produce litres of nourishing broth. And if you're already following a nose-to-tail approach to eating, using the bones is a perfect way to reduce waste and respect the whole animal — a core principle in both the Paleo and ancestral food philosophies.

Health Conditions That May Benefit from Gelatin

There’s growing interest in using gelatin therapeutically to address a wide range of health issues. While it's not a cure-all, it does support several critical systems in the body:

  • Leaky gut syndrome: Gelatin helps repair the intestinal lining by sealing gaps between cells and improving gut barrier integrity.
  • Joint pain and arthritis: The collagen in gelatin supports cartilage health, improves joint lubrication, and may reduce inflammation.
  • Sleep issues: The amino acid glycine promotes relaxation and supports quality sleep. A warm mug of gelatin-rich broth before bed can be a natural sleep aid.
  • Skin ageing and wrinkles: Collagen depletion contributes to sagging and wrinkles over time. Consuming collagen-rich foods like gelatin may help improve skin elasticity and reduce visible signs of ageing.
  • Bone health: In combination with vitamin D, magnesium and K2, the minerals in bone broth and gelatin support strong bones and may help reduce the risk of osteoporosis.

The Importance of Amino Acid Balance

While gelatin is not a complete protein, it plays a crucial role in balancing amino acid intake, particularly for those consuming a lot of muscle meats. Muscle meat is high in methionine, which in excess may deplete levels of other important nutrients like glycine and folate. Gelatin, being rich in glycine, helps counterbalance this effect. This balance may help reduce inflammation and support better detoxification — both of which are key goals in a Paleo lifestyle.

It’s a good reminder that variety in your protein sources matters. Traditional cultures didn’t just eat muscle meat; they made use of organs, bones, skin, and cartilage — providing a naturally balanced intake of amino acids.

Making Bone Broth a Daily Habit

If you’re new to the idea of drinking bone broth regularly, start small. Replace one daily cup of tea or coffee with a warm mug of broth. You can also use broth as a base for soups, to cook vegetables or quinoa (if you include it in your version of Paleo), or to deglaze pans when preparing meat.

Try freezing broth in ice cube trays and using a cube or two to enrich sauces, gravy, or slow cooker dishes. Having broth on hand makes it easy to increase your gelatin intake without needing to think too much about it.

Final Thoughts on This Forgotten Superfood

In a world obsessed with exotic powders and expensive superfoods, gelatin stands out for being both accessible and deeply nourishing. It’s inexpensive, widely available, and rich in the nutrients our ancestors instinctively knew to value. By incorporating more gelatin into your diet, you’re not only supporting your gut, skin, joints, and immune system — you're also honouring a time-tested nutritional tradition.

So next time you're in the kitchen, don’t discard the bones — turn them into broth. Experiment with gelatin-rich recipes and consider supplementing when needed. Small, consistent changes can have a huge impact on your health over time. And if you’re following a Paleo diet, this one addition might just be the missing piece to round out your ancestral nutrition strategy.

If time and logistics are against you making your own bone broth, consider taking a high quality gelatin supplement. You can add this by the spoonful to smoothies, or make your own Paleo approved gummies by using gelatin and fruit juice!

Nutrient-Rich Fish Head Stock (Paleo Broth)

When you think of stock, the usual suspects are probably chicken or beef. But one of the most overlooked and nutritionally powerful options is fish head stock. It’s deeply nourishing, incredibly simple to prepare, and offers a distinct richness that enhances any Paleo dish. Whilst home-made bone broth and chicken stock are staple recipes in many Paleo households, fish stock—particularly using the head—is still somewhat of an unsung hero.

This might be due to its strong aroma during cooking or unfamiliarity in Western kitchens, but globally, cultures have long embraced the fish head for its nutrient-dense value. It’s time this powerful food got the recognition it deserves.

Fish head stock chowder broth paleo diet recipe
Print Recipe
5 from 1 vote

Recipe: Fish Head Stock

This Fish Head Stock is a nutrient-rich and flavorful Paleo broth. Packed with fat-soluble vitamins, thyroid hormone, and gelatin, it's an excellent base for soups, stews, or even enjoyed on its own. Perfect for adding nutrition and depth to your meals.
Prep Time10 minutes
Cook Time4 hours
Total Time4 hours 10 minutes
Course: Dinner, Fish
Cuisine: Paleo, Seafood
Keyword: Fish Head Stock, Healthy Fish Broth, Nutrient-Rich Broth, Paleo Fish Stock
Servings: 4
Calories: 50kcal
Cost: $10

Equipment

  • Large pan
  • Strainer
  • Airtight containers

Ingredients

  • Carcasses of 4-5 whole non-oily fish
  • 2 medium onions chopped
  • 2 carrots chopped,
  • 1 stick of celery chopped
  • A few small bunches of parsley
  • A couple of bay leaves
  • 3 tablespoons apple cider vinegar

Instructions

  • Prepare the Ingredients: First, put the fish, vegetables, and apple cider vinegar in a large pan and cover with water.
  • Bring to a Boil: Next, bring the pan to a boil. Skim off any scum that comes to the surface and add the parsley and bay leaves.
  • Simmer: Then, reduce the heat to a simmer and allow to simmer for 4 to 24 hours, depending on your schedule.
  • Strain the Stock: When finished, strain the mixture and store the liquid in airtight containers, such as jars.
  • Store: Finally, label and store in the fridge or freezer until you need it.

Why Fish Head Stock is a Paleo Powerhouse

Fish head stock is brimming with beneficial nutrients often missing from even the cleanest of diets. When you simmer fish heads gently, the result is a broth that contains fat-soluble vitamins like A and D, omega-3 fatty acids, iodine, and a good dose of the thyroid hormone from the fish's thyroid gland. This last point is particularly crucial for anyone concerned about metabolic health.

It also provides gelatin, which supports healthy joints, skin, and digestion. Many people who follow a Paleo or ancestral diet know the importance of collagen and gelatin, and fish head stock is one of the most effective, affordable ways to add it to your diet.

What Makes a Great Fish Stock?

The quality of your ingredients truly matters. For the best results, choose wild-caught, non-oily fish like snapper, cod, or barramundi. Avoid using oily fish like salmon or mackerel for stock, as they tend to create an overpowering aroma and oily texture. Fishmongers will often give away fish heads or sell them very cheaply, making this a budget-friendly option too.

You’ll also need aromatics: think onion, celery, carrot, garlic, and fresh herbs like parsley or thyme. A splash of vinegar or lemon juice helps to draw out the minerals from the bones and heads, much like in traditional bone broth recipes.

Cooking Tips: How to Get It Right

  • Skim the surface: During the first 30 minutes of simmering, foam may rise to the top. Skim this off with a ladle to keep your stock clear.
  • Do not boil: Keep the temperature low to avoid breaking down delicate fish oils too rapidly. A gentle simmer is key.
  • Keep it short: Unlike beef or chicken broth, which may simmer for hours, fish head stock only needs around 45–90 minutes to extract all the goodness.

Ways to Use Fish Head Stock

This stock is as versatile as it is nutritious. You can enjoy it in:

  • Soups: Use it as the base for a hearty seafood chowder, Paleo ramen, or Asian-style broth soups.
  • Stews and curries: It adds depth to coconut-based curries or seafood stews.
  • Cooking grains or veg: While Paleo eaters often avoid grains, stock is an excellent liquid for steaming vegetables or ricing cauliflower for extra flavour.
  • Sipping: Simply season and enjoy a warm mug of fish head stock on its own.

Storing and Freezing

One of the best things about this stock is how well it stores. Let it cool completely before pouring into airtight containers or glass jars. It will last for up to 5 days in the fridge or several months in the freezer. For convenience, consider freezing it in silicone muffin trays or ice cube moulds, so you can defrost just what you need.

Reduce Waste: Embrace Nose to Tail Eating

Making fish head stock is also an excellent way to reduce food waste. Using parts of the fish that are usually discarded aligns perfectly with Paleo and ancestral principles. You’re not only getting more nutrition for your dollar but also respecting the animal by using it as fully as possible.

What About the Smell?

One common concern is the fishy smell that can linger in your kitchen. To minimise odour, ensure you clean the heads well (removing gills and blood clots), and add lemon slices or ginger to your pot. Opening a window or running a vent fan during cooking can also help.

Fish Head Stock vs. Traditional Bone Broth

Both types of stock have their place in a Paleo kitchen. Where beef or chicken bone broth is rich and warming, fish head stock is light, fresh, and quicker to prepare. Nutritionally, fish stock brings different micronutrients to the table, particularly iodine and natural thyroid hormones. Rotating between different types of broths ensures you’re getting a broader spectrum of benefits.

Serving Suggestions

Serve it hot, with chunks of leftover fish, leafy greens, or grated zucchini noodles stirred in just before serving. Add a touch of sea salt and a drizzle of olive oil for a simple, comforting meal in a mug. You can also use it as a savoury base to poach white fish fillets or prawns.

Have You Tried It Yet?

If this is your first time making fish stock, don’t be put off by its simplicity. It may not be as photogenic as a smoothie bowl, but it is leagues ahead in nutritional density. Give it a go and let me know how it turns out. I’d love to hear if you added your own spin with different herbs or spices.

Making your own stock is one of the most powerful steps you can take on your Paleo journey. It brings you closer to the origins of your food, delivers a massive nutrient boost, and helps you waste less in the kitchen. Fish head stock is the ultimate example of ancestral eating—deeply nourishing, deeply respectful, and absolutely worth making a part of your routine.

For more inspiration and Paleo stock recipes, don’t forget to explore the other broth posts on the blog.

Fish head stock chowder broth paleo diet recipe

Baked Pork Rack with Apples (Paleo Roast)

We all know how well pork goes with apples – but instead of making an apple sauce, try serving it with whole baked apples instead with my Roast Pork Rack.

This simple yet delicious combination is sure to impress. This Roast Pork Rack with Baked Apples recipe is not only easy to prepare but also packed with flavour, making it a perfect Paleo dinner option.

Roast pork rack with baked apples paleo diet recipe dinner idea
Print Recipe
5 from 1 vote

Roast pork rack with baked apples

This Roast Pork Rack with Baked Apples is a delicious and simple Paleo dinner option. The combination of crispy pork and soft baked apples is perfect for any occasion.
Prep Time15 minutes
Cook Time1 hour 30 minutes
Total Time1 hour 45 minutes
Course: Dinner
Cuisine: Paleo, Traditional
Keyword: Baked Apples, paleo dinner, Pork and Apples, Roast Pork Rack, Simple Paleo Recipes
Servings: 6 people
Calories: 500kcal
Cost: $35

Equipment

  • Pestle and mortar
  • Roasting tray
  • Saucepan
  • Sieve

Ingredients

  • 1 tbsp fennel seeds
  • 1 tbsp celtic sea salt
  • 1 tbsp extra virgin olive oil
  • 8 bone pork rack approx 2kg
  • 2 red onions
  • 1 bulb garlic
  • 1 tsp cinnamon
  • 6 apples I used pink lady
  • 200 ml white wine
  • 125 ml beef stock

Instructions

  • Preheat the Oven: Preheat your oven to 220°C (430°F).
  • Prepare the Pork: Using a pestle and mortar, grind the fennel seeds and Celtic sea salt together. Rub the extra virgin olive oil into the pork skin, then apply the salt mixture evenly over the pork.
  • Prepare the Vegetables: Peel the red onions and slice them into thick wedges. Quarter the garlic bulb. Arrange the onion wedges and garlic quarters at the bottom of a roasting tray, then place the pork rack on top.
  • Initial Roasting: Roast the pork in the preheated oven until the skin turns brown and crispy, approximately 20-30 minutes.
  • Lower the Heat: Reduce the oven temperature to 180°C (355°F) and continue to cook the pork for another 20 minutes.
  • Prepare the Apples: Score the apples along the centre (to prevent them from bursting) and place them in the roasting tray around the pork. Cook for an additional 20-30 minutes until the pork juices run clear and the apples are soft.
  • Rest the Pork and Apples: Once cooked, remove the pork and apples from the tray and keep them warm.
  • Make the Sauce: Transfer the remaining contents of the tray into a saucepan through a sieve. Add the white wine to the juices and boil over medium heat for a few minutes until the sauce thickens. Then, add the beef stock and simmer for 15 minutes.
  • Serve: Serve the pork and apples together, topped with the delicious sauce.

Why Pork and Apples Work So Well Together

The sweet and slightly tart flavour of apples cuts through the richness of pork, creating a beautifully balanced dish that’s both comforting and satisfying. While apple sauce is the traditional pairing, whole baked apples offer a more rustic and visually appealing twist that also adds lovely texture. When roasted alongside the pork rack, the apples absorb some of the savoury pan juices, making them incredibly flavourful and juicy.

This dish is especially well-suited to autumn and winter months when apples are in season and you crave something hearty and warm. However, it’s just as appropriate for a special Sunday roast or entertaining guests at any time of year.

Choosing the Right Cut: Pork Rack

A pork rack, sometimes referred to as a pork rib roast, is a show-stopping cut that combines tenderness with bold flavour. It usually consists of several rib bones left intact, making for a dramatic and impressive presentation when served at the table. The layer of fat and skin on top is ideal for crisping up into irresistible crackling, while the meat beneath stays juicy thanks to its marbling.

Ask your butcher for a free-range pork rack with the rind left on. You can also request that they score the skin for you, which will help it crisp up evenly in the oven.

Tips for the Perfect Crackling

The crackling is often the highlight of any roast pork dish, and with the right technique, it’s easy to get that golden, blistered skin every time:

  • Dry the skin: Pat it dry with paper towels and leave it uncovered in the fridge for a few hours or overnight to remove moisture.
  • Score it properly: Thin, even cuts through the skin help the fat render and the skin puff up.
  • Salt generously: Salt draws out additional moisture and promotes crisping. Rub it into the scores and the surface of the skin before roasting.
  • Use high heat to start: Begin roasting at a high temperature (around 220°C) to get the crackling going, then reduce the temperature to finish cooking the meat slowly.

Baking the Apples

Whole baked apples bring sweetness, softness, and visual charm to this dish. Choose firm, crisp apples that will hold their shape during cooking. Granny Smith, Pink Lady, or Fuji all work beautifully. You can core them if you like, but it’s not essential. Baking them whole allows the flesh to soften just enough to become spoonable while retaining their shape.

As the apples roast, they absorb the delicious pork juices and become almost caramelised in places. Their natural sugars intensify, creating a perfect counterpoint to the salty richness of the pork.

Customising Your Seasonings

There are many ways to add flavour to your roast pork rack, depending on your taste preferences. Here are a few ideas:

  • Herb crust: Mix chopped rosemary, thyme, garlic and olive oil and rub into the flesh (not the skin) of the pork before roasting.
  • Spice rub: For a bolder flavour, try adding ground fennel, paprika, or mustard powder to your salt rub.
  • Fruit additions: Alongside the apples, you can also add a handful of dried apricots or figs for extra sweetness and depth.

What to Serve with Roast Pork Rack

This dish is rich and flavourful, so it pairs well with light but complementary sides. Try it with:

  • Roasted root vegetables like carrots, parsnips, or pumpkin
  • Steamed or sautéed greens such as kale or broccolini
  • Cauliflower mash with olive oil or ghee for a low-carb option
  • A crisp carrot and citrus salad for a refreshing contrast

And of course, you can’t go wrong with a simple gravy made from the pan juices – just be sure to strain out any excess fat and season to taste.

Make It Ahead

If you’re planning this dish for guests or a weekend feast, you can do much of the prep in advance. Season the pork and leave it uncovered in the fridge overnight for the best crackling. Wash and prepare your apples and veggies the day before. On the day of serving, all you need to do is assemble and roast.

Leftovers can be sliced cold for sandwiches or reheated gently and served with salad or vegetables. The pork also works well in lettuce wraps with mustard or a creamy Paleo dressing.

Storage Tips

Store leftover roast pork in an airtight container in the fridge for up to 3 days. Keep the crackling separate to maintain crispness – reheat it in a hot oven or air fryer to bring it back to life. Baked apples can also be stored and reheated, though they are best enjoyed fresh from the oven when they are perfectly soft and caramelised.

Paleo Benefits of This Dish

This Roast Pork Rack with Baked Apples recipe is a wonderful way to enjoy a hearty and flavourful meal. The crispy pork skin and soft, juicy baked apples create a perfect balance of textures and flavours. This dish is not only Paleo-friendly but also ideal for any special occasion or a cozy family dinner.

Pork provides high-quality protein and essential nutrients like B vitamins, iron, zinc, and selenium. Apples bring fibre, vitamin C, and natural sweetness. By avoiding processed sauces or artificial ingredients, this meal supports clean eating while still delivering bold flavour.

Experiment with Variations

Feel free to experiment with different types of apples or add your favourite herbs to the seasoning for a unique twist. You can even slice the apples halfway through cooking and sprinkle with cinnamon for a slightly spiced finish. Use whatever herbs and spices are in season or on hand – this recipe is incredibly forgiving and flexible.

Other additions to consider:

  • Pear and pork: Substitute apples with firm pears for a slightly different but equally delicious result.
  • Garlic cloves: Add whole unpeeled garlic cloves to the pan for a mellow, sweet roasted garlic flavour.
  • Caraway or fennel seeds: These pair beautifully with pork and can be rubbed into the skin or added to the pan.

Final Thoughts

The simple preparation and delicious outcome make this recipe a staple in any Paleo diet. With a beautiful balance of sweet and savoury, this Roast Pork Rack with Baked Apples is both impressive and easy enough to become a go-to in your kitchen. Whether it’s for a special celebration or just a Sunday dinner, it delivers comfort, nutrition, and plenty of flavour.

Be sure to save this recipe, and don’t forget to let me know how it turned out for you. If you added your own twist, I’d love to hear about it in the comments. Happy cooking!

Roast pork rack with baked apples paleo diet recipe dinner idea

Poached Beef Tongue with Herby Salad

16 Reasons You Should Eat More Bone Broth!

Bone broth (or stock), put simply, is made by boiling up animal bones. You can add in some veggies and herbs – but the most important thing is that the bones are from healthy animals (or fish) that were raised organically, humanely on a pasture, or in the wild; i.e. from grass fed cattle, pastured poultry or wild caught fish. Using some apple cider vinegar when making the broth helps draw the mineral s and nutrients from the bones – and make sure you break of crack the bones, to ensure you can access all of the nutrients and minerals contained in the marrow inside.

Whilst you can buy it, you definitely want to make your own to be sure it’s from good quality animals – without any nasty added extras. You can try beef, bison, fish, chicken, lamb or even venison broth.

16 Reasons You Should Eat More Bone Broth or Stock

1. It is really cheap to make (your butcher or local farmer may even give you bones for free – or save the bones from your own cooking)

2. If you’re sick with no appetite, bone broth is easy to drink and will replenish much needed nutrients in your body – whilst the gelatin content will help to neutralise a virus.

3. Bone broth is high in a very usable form of calcium, magnesium, silicon, sulphur and phosphorous – not to mention lots of other trace nutrients

4. Broth is a great way to use up parts of the animal you wouldn't know what to do with – try adding in heads, feet, necks and skin!

5. Broth is a great base for many meals such as soups, stews – and a delicious home-made gravy

6. It virtually cooks itself – leave it in your slow cooker and come home to an almost ready bone broth

7. The high collagen content is great for your joints, hair, skin and nails.

8. It is even cheaper to make if you use bones of less expensive meat such as lamb and goat

9. The connective tissue in ligaments and joints are kept healthy thanks to the high concentration of the amino acids proline and glycine in bone broth.

10. You can make up a huge batch of broth and freeze it in individual portions – giving you a meal base on hand whenever you need it.

11. By encouraging smooth connective tissue, bone broth is said to be a natural cure for cellulite

12. Damaged gut lining is healed by the gelatin – which offers relief to gastrointestinal issues such as IBS, Crohn’s disease as well as constipation, diarrhea, food sensitivities and of course leaky gut.

13. The gelatin content helps aid digestion

14. The amino acid glycine (found in high concentrations in bone broth) is great to help detoxify the liver

15. Chondroitin Sulfate, found in bone broth, has not only be found to help with joint pain from osteoarthritis, it also helps to lower atherosclerosis.

16. It tastes good!

If you want to know even more about bone broth – and get lots of great recipes to make your own – check out Bone Broth: A Recipe For Health which is packed with recipes, information, tips and tricks.

Why Bone Broth Deserves a Spot in Your Paleo Meal Plan

Bone broth isn’t just a passing trend — it’s a return to the traditional way our ancestors extracted nutrition from every part of the animal. For those following a Paleo diet, bone broth offers a nutrient-dense, gut-healing, and budget-friendly addition to your weekly routine.

The combination of gelatin, collagen, amino acids like glycine and proline, and a broad spectrum of minerals makes bone broth a true superfood. It supports everything from joint health and digestion to skin elasticity, immune function, and even better sleep (thanks to the calming effects of glycine).

Making your own is easy. Throw bones into a slow cooker or Instant Pot with a splash of apple cider vinegar, cover with water, add herbs or veg scraps, and simmer low and slow for 12–24 hours. Once strained, you can store it in the fridge or freezer and use it throughout the week.

Use broth as a base for soups, stews, curries, or even just sip it on its own as a warming, nourishing drink. You can also freeze it in silicone muffin trays or ice cube trays for easy single-use portions.

If you haven’t added bone broth to your Paleo kitchen routine, now’s the time. It’s an easy way to boost your nutrient intake, reduce food waste, and make meals more satisfying.

Different Bones, Different Benefits

Not all bones are equal when it comes to making nourishing broth. Depending on which type you use, you can adjust the final flavour, nutrient profile, and texture. Marrow bones add richness and a creamy mouthfeel, while knuckle and joint bones are gelatin powerhouses. Feet, especially chicken feet, are loaded with collagen. Fish heads and carcasses yield a lighter, more delicate broth that's full of iodine and omega-3s.

If you’re new to broth making, try combining several types of bones to get a balanced mix of gelatin, minerals, and flavour. For example, mix marrow bones with a few joint bones and some meaty bones like oxtail. Always roast beef or lamb bones before simmering to deepen the flavour, but skip this step for poultry or fish for a cleaner taste.

How to Make Bone Broth Taste Even Better

While the health benefits of bone broth are undeniable, not everyone falls in love with the flavour on their first try. Fortunately, there are simple ways to enhance it without compromising its nutritional value:

  • Add aromatic herbs: Bay leaves, thyme, rosemary, or parsley stems add subtle depth.
  • Use onion, garlic, and celery: These add natural umami and richness to your broth.
  • Include a few mushrooms: Dried or fresh mushrooms (shiitake, porcini) boost savouriness and have added immune benefits.
  • Finish with sea salt or lemon juice: Season just before serving to brighten the flavour.

Don’t forget to skim the foam that rises to the top during the first hour of simmering—it helps clarify the broth and results in a cleaner-tasting final product.

Best Practices for Storing and Reheating Bone Broth

Once your broth has cooled, store it in the fridge for up to five days, or freeze it for long-term use. Glass jars are perfect for the fridge, but if you’re freezing broth, always leave space for expansion and avoid overfilling.

For convenience, freeze broth in silicone trays, then transfer the cubes to a zip-top bag. This way, you can easily defrost single portions to cook quinoa, steam veggies, or sip as a morning tonic.

When reheating, do it slowly over the stove rather than in the microwave, as high temperatures can degrade some of the beneficial compounds like gelatin. A gentle simmer is all that’s needed to bring your broth back to life.

Bone Broth for Fasting and Gut Healing

Bone broth is an excellent tool for those following intermittent fasting or therapeutic protocols like the GAPS or AIP diets. It provides nourishment without taxing the digestive system, making it ideal for gut rest days or when recovering from illness.

The gelatin in broth coats the digestive tract, while glycine supports liver function and detoxification. It can also stabilise blood sugar between meals, especially when consumed as a mid-morning or late-afternoon drink. Many people find it helps curb sugar cravings and maintain focus during fasted periods.

Using Bone Broth in Everyday Cooking

There are so many more ways to use broth than just soup. Try these creative ideas:

  • Replace water with broth when cooking rice or cauliflower rice
  • Add to stir-fries for moisture and flavour without extra oil
  • Deglaze pans after searing meat or vegetables
  • Use as a base for Paleo sauces or reductions
  • Blend with roasted veggies for a simple, creamy soup

You can even use bone broth in savoury baking, such as incorporating it into Paleo breads, muffins, or savoury pies. It’s a subtle but nutrient-boosting swap that brings added flavour to your recipes.

Choosing the Right Cooking Time

The length of time you simmer your bones can affect the final taste and nutrient content. Here’s a general guide:

  • Chicken bones: 12–24 hours
  • Beef or lamb bones: 24–48 hours
  • Fish bones: 4–6 hours

For maximum nutrition, especially gelatin and minerals, go longer. But if you’re after a lighter flavour or a quicker cooking time, shorter is fine too. An Instant Pot can speed this process up significantly, allowing you to extract nutrients in just a few hours without the long simmer.

Can You Drink Bone Broth Every Day?

Yes, and many people do. A mug of bone broth daily can support everything from gut health and immune resilience to reducing inflammation. If you're new to broth, start with a small amount and increase gradually. Some people with histamine sensitivity may prefer shorter cooking times or fresher broth for better tolerance.

Consistency is key. Like any dietary habit, the benefits of bone broth are cumulative. Incorporate it into your weekly meal plan, and over time, you’re likely to notice improvements in skin, digestion, energy, and overall wellbeing.

Join the Bone Broth Revival

Bone broth may have taken a back seat in recent decades, but it’s clearly making a well-deserved comeback. Whether you're sipping it for breakfast, cooking with it at dinner, or freezing it for future meals, you're tapping into an ancestral tradition that values nourishment, sustainability, and whole-animal eating.

So next time you have bones leftover from dinner, don’t throw them away—throw them into a pot instead. Your body, your budget, and your tastebuds will thank you.

Do you have a favourite bone broth recipe or secret ingredient? Share it in the comments!

Indulge in Savoury, Nourishing Chicken Stock for Ultimate Comfort