Bone broth is a nutritious stock made by simmering animal bones and connective tissue in water for an extended period of time. This long cooking time extracts collagen, minerals, and other nutrients from the bones into the water to create a mineral-rich, gelatinous broth. While the ingredients are simple, adding spices can enhance the flavor and health benefits of homemade bone broth.
Why Add Spices to Bone Broth?
Spices not only add delicious flavor to bone broth, but many contain antioxidants and anti-inflammatory compounds that can boost the nutritional value of the broth. Many spices also have antimicrobial properties that can help prevent spoilage during storage. Here are some of the key benefits of adding spices to bone broth:
- Enhance flavor – Spices add layers of aroma and taste to transform a plain, mineral-rich broth into a delicious savory drink.
- Increase nutrition – Spices like turmeric, ginger, and cinnamon contain antioxidants that can neutralize free radicals and reduce inflammation in the body.
- Preserve freshness – Antimicrobial spices like garlic, onion, thyme, and oregano can help bone broth last longer in the refrigerator by inhibiting microbial growth.
- Aid digestion – Warming spices like ginger, black pepper, and cayenne pepper can support healthy digestion and soothe occasional indigestion.
- Versatility – Different spice blends allow you to create unique bone broth recipes for sipping, cooking, or making soups.
Top Spices to Use in Bone Broth
Here are some of the best spices to consider adding to homemade bone broth:
Onion
Onion is one of the aromatic backbone flavors of bone broth. Onion contains the phytonutrient quercetin, which has antioxidant and anti-inflammatory properties. Simmering onion in bone broth softens its harsh sulphur compounds to produce a mellow sweetness.
Garlic
Garlic has a pungent, spicy flavor that develops into a subtly sweet undertone when cooked into bone broth. Garlic is high in sulfur compounds like allicin that have antimicrobial, anti-inflammatory, and cardioprotective effects.
Ginger
Ginger adds a peppery, lemony heat to bone broth with its unique aromatic flavor. The anti-inflammatory compounds gingerols and shogaols in ginger can aid digestion and soothe nausea when consumed in the broth.
Turmeric
Known as the golden spice, turmeric lends its vivid orange-yellow color and earthy, bitter flavor to broth. Curcumin, the active compound in turmeric, is a powerful antioxidant that reduces inflammation and joint pain.
Black Pepper
Though subtle, black pepper’s mild heat enhances other spices in the broth. Piperine, the active component of black pepper, helps increase curcumin absorption from turmeric by up to 2000% when paired together.
Cinnamon
Cinnamon imparts a sweet, woody aroma and balances the savory flavors in the broth. The antioxidant and anti-inflammatory effects of cinnamon can help regulate blood sugar levels.
Celery Seed
These tiny seeds pack a concentrated celery flavor with just a touch of bitterness into the broth. Celery seed contains antioxidant polyphenols that benefit heart health.
Bay Leaf
Bay leaves have an herbal, slightly minty flavor that provides background notes. The polyphenols in bay leaves have antioxidant and anti-inflammatory benefits.
Thyme
Thyme adds an earthy, aromatic flavor to broth. Thymol, the active compound in thyme, has antimicrobial properties that extend the shelf life of bone broth.
Rosemary
The piney, refreshing taste of rosemary complements the rich broth. Carnosic acid and rosmarinic acid in rosemary are potent antioxidants that protect cells from damage.
Cilantro
Cilantro has a fresh, citrusy flavor that contrasts the hearty broth. The essential oils in cilantro leaves and stems provide antioxidants like quercetin.
Cardamom
Green cardamom lends a sweet, spicy aroma with subtle floral notes. Cardamom may help stimulate healthy digestion and is rich in antioxidants.
Bone Broth Spice Blend Ideas
You can mix and match spices to create customized bone broth blends. Try these tasty combinations:
| Broth Blend | Spices |
|---|---|
| Classic | Onion, garlic, bay leaf, thyme, celery seed |
| Moroccan | Onion, garlic, ginger, turmeric, cinnamon, cumin |
| Indian | Onion, garlic, ginger, turmeric, cinnamon, cumin, cardamom, black pepper, cloves |
| Mexican | Onion, garlic, cumin, oregano, cayenne pepper, cilantro |
| Ginger-Turmeric | Onion, garlic, ginger, turmeric, black pepper |
| Mediterranean | Onion, garlic, oregano, rosemary, bay leaf, thyme |
How Much Spice to Use
When simmering spices in broth, less is often more since the long cooking concentrates the flavors. Here are some tips on amounts:
- Whole spices like peppercorns and bay leaves: 2-3 per quart of broth
- Dried herbs and spices: 1/2 to 1 teaspoon per quart of broth
- Fresh herbs: 1 tablespoon minced per quart of broth
- Onion/Garlic: 1/2 to 1 onion and 2-4 garlic cloves per quart of broth
- Ginger: 1-inch knob, thinly sliced or minced, per quart of broth
Adjust amounts to your taste preferences. Add spices gradually and sample as you go until reaching the desired intensity of flavor.
When to Add Spices
The timing of when spices are added impacts their flavor contribution. There are a few approaches:
- Start: Add aromatic spices like onion, garlic, ginger, celery at the start of cooking to fully infuse the broth.
- Middle: Spices like turmeric, cinnamon, cumin can be added in the middle to impart flavor without overpowering.
- End: Delicate herbs like cilantro, thyme, rosemary taste best added in the last 30-60 minutes.
- Steep: Whole spices like peppercorns and bay leaves can steep in the finished broth as it cools.
Combine different techniques to create layered, complex flavors. Get creative with spices to make your homemade bone broth even more nutritious and delicious.
Nutrition Benefits of Spices
In addition to great flavor, spices are packed with protective compounds that provide health benefits. Here’s an overview of the nutrition you can gain from common bone broth spices:
Anti-Inflammatory Effects
Onion, garlic, ginger, turmeric, cinnamon, black pepper, cayenne, rosemary, thyme, cilantro, and cardamom all contain anti-inflammatory antioxidants that reduce inflammation.
Heart Health
Onion, garlic, cinnamon, thyme, cayenne pepper, and celery seed help improve cholesterol levels, blood pressure, and circulation.
Digestive Support
Ginger, cayenne, cinnamon, cardamom, oregano aid digestion, relieve gas, and soothe occasional nausea or indigestion.
Immune Boosting
Garlic, onion, ginger, turmeric, cinnamon, oregano have antimicrobial and antiviral properties that support immune health.
Blood Sugar Control
Cinnamon, cardamom, cayenne, and black pepper help regulate blood sugar levels and insulin sensitivity.
Liver Protection
Turmeric, cinnamon, cumin, and thyme help produce bile and detoxify the liver of unhealthy compounds.
Spice Pairings That Work Well Together
Certain spice combinations complement each other beautifully. Here are some tried and true pairings:
- Black pepper and turmeric – Enhances curcumin absorption
- Cumin and cinnamon – Earthy, sweet and spicy
- Ginger and turmeric – Lemony and bitter
- Onion and garlic – Aromatic foundation
- Oregano and thyme – Savory herbal notes
- Cayenne and cinnamon – Heat and sweet
- Cardamom and cinnamon – Sweet and spicy
Storing and Reheating Leftover Bone Broth
Properly storing and reheating leftover bone broth with spices preserves flavor and nutrition. Follow these tips:
Storage
- Refrigerate bone broth within 1-2 hours of cooking.
- Store broth in airtight glass or plastic containers.
- Consume within 3-5 days for maximum freshness.
- Freeze for longer storage up to 4-6 months.
Reheating
- Simmer on stovetop over low heat until hot, about 10 minutes.
- Microwave in 30 second intervals, stirring between each.
- Avoid boiling to prevent reducing broth too much.
- Add a splash of vinegar to brighten flavors.
- Adjust seasoning with salt, fresh herbs, or spices as needed.
Conclusion
Spices take bone broth from bland to spectacularly flavorful while boosting nutritional value. Onion, garlic, ginger, turmeric, black pepper, cinnamon, cumin, and bay leaf are excellent choices. Mix and match spices to create your own signature blends. Simmer spices in the broth to infuse flavor. Store leftovers properly and reheat mindfully to enjoy your seasoned bone broth. With the right blend of spices, you can turn simple homemade bone broth into a delicious, nutritious staple.