If you know me or are one of my patients, there’s a strong chance I’ve recommended incorporating bone broth into your routine. I often get asked how I make mine or where I get it from so today, I’m going to share my recipe! There are so many ways and variations to make bone broth, but this is a good place to start if you have not made your own.
In Traditional Chinese Medicine, we understand that bone broth strengthens the Kidney essence (Jing), supports Blood production, and nourishes the Spleen and Stomach - essential aspects for both healing and performance. When my patients ask about recovery and performance enhancement, this is often one of my first recommendations.
If you already know you will not be taking the time to make bone broth, that’s totally fine too! One of my favorite brands is Kettle and Fire, but there are plenty of options at places like Costco, Trader Joe’s, and Whole Foods. Just look for organic bone broth when possible!
Last thing before we get to the recipe, a few of my favorite ways to consume bone broth are either as a water replacement in rice or quinoa (this gives extra flavor too!), as a replacement for broth or stock in soup recipes, or even just warmed up in a mug. So good for pre or post-workout as it’s jam packed with protein and nutrients. And warmth for cold winters!
Bone Broth Recipe
Preparation Time: 10 minutesÂ
Cooking Time: 2-3 hours (Instant Pot) or 12-24 hours (Crock Pot)
Core Ingredients:
Â
2-3 pounds of grass-fed beef bones or pasture-raised chicken bonesÂ
1 tablespoon apple cider vinegar (or any kind of vinegar- this helps draw minerals from the bones)
filtered water
Additional ingredients:
1 tablespoon black peppercorn (enhances nutrient absorption, particularly of turmeric, while gently warming the digestive system)
2 inches of fresh ginger root (warms digestive energy, reduces inflammation, aids circulation and muscle recovery)
3 cloves of garlic (or more! The limit on garlic does not exist. Helps strengthen immune function, provides natural anti-inflammatory support)
1 whole onion (offers immune-supporting minerals and deep flavor base)
3 inches fresh turmeric root, sliced (powerful anti-inflammatory support for joints and recovery, moves Blood and Qi)
2-3 green onions (scallions), roughly chopped (supports digestion and nutrient absorption, helps protect against seasonal challenges)
2 bay leaves (aids digestion, slightly warming effect, anti-inflammatory, enhances circulation)
TCM-Inspired Additions:
Astragalus root (Huang Qi) - excellent for athletes as it boosts Qi and endurance
Reishi mushroom slices - adaptogens that support recovery and immune function
Chinese dates (Da Zao) - nourishes Blood and supports digestive strength
Goji berries - adds antioxidants and supports Liver and Kidney function
Method:
If possible, roast the bones at 400°F for 20-30 minutes before brewing. In TCM terms, this helps to warm the Yang energy of the broth.
Place all ingredients in your Instant Pot or Crock Pot. Add enough filtered water to cover everything by about two inches.
For Instant Pot: Set to high pressure for 2-3 hours. For Crock Pot: Set to low and simmer for 12-24 hours.
Strain carefully and store in glass containers.
From my clinical experience, this broth is particularly beneficial for:
Athletes recovering from intense training (supports joint health and reduces inflammation)
Patients dealing with digestive issues (the gelatin and collagen help heal the gut lining)
Anyone looking to boost immune function (especially during tournament or competition seasons)
Those recovering from injuries (provides essential minerals for tissue repair)
As an acupuncturist, I often recommend this broth to my patients because it addresses multiple aspects of performance and recovery. The collagen and amino acids support joint health and reduce recovery time, while the mineral content helps prevent electrolyte imbalances during intense training periods.
For optimal results, I suggest consuming 1-2 cups daily, especially:
Post-training or competition
During injury recovery
In winter months when the body needs extra nourishment
Before and after acupuncture treatments to enhance therapeutic effects
Remember, in TCM philosophy, we believe that food is medicine, but consistency is key. Just as an acupuncture treatment builds upon itself over time, the benefits of bone broth are most pronounced when it becomes part of your regular nutrition routine.
A note to my athletic patients: While bone broth isn't a replacement for proper hydration and nutrition, it's an excellent addition to your recovery protocol. The amino acids glycine and proline are particularly beneficial for soft tissue repair and joint health - something I see making a real difference in my patients' recovery times.
As we say in Traditional Chinese Medicine, nourishing your body's essence creates the foundation for both healing and performance. This bone broth recipe is one of my favorite ways to help patients achieve that goal.
Drop your questions or let me know how your broth turned out in the comments below!
*The information contained on this website/page is for educational purposes only and is not intended to provide a diagnosis or substitute for medical, nutritional or acupuncture advice or treatment. Any reference to or mention of any particular diagnoses or dysfunctions is intended for informational purposes only and not an attempt to diagnose your particular problems. You should always speak with your physician or other healthcare professional before taking any medicine or nutritional, herbal, or homeopathic supplement, or adopting any treatment for a health problem.