This Healing Golden Bone Broth Latte is an inflammation-fighting, immune system boosting, super drink and it’s full of comforting, healthful goodness!
Part of living life to it’s fullest and getting out there to travel and experience the world – is being exposed to things. Foods, illnesses, germs, bacteria, toxins – it can definitely take it’s toll on your immune system. I am proud that despite having several autoimmune diseases, my tireless work to maintain my health and vitality, along with how I’ve worked hard train my immune system and it’s little warriors to do their job and do it well – it’s all working! I feel great, I beat illnesses swiftly, if they do take hold and I am not knocked on my ass with every little life shift, stress or travel – which, truthfully, is basically what the majority of the first 30 years of my life was all about. The fight of one illness right to another, bronchitis, swine flu, respiratory infections, every stomach virus or flu around, I had chronic allergies and all the other usual signs of a compromised immune system.
(From September ’17) I can always tell, with loads of travel and eating a bit differently that I traditionally would at home when I am on the road, later nights and longer days – that I have definitely asked a lot of my little immune system army in a short amount of time. And while they’ve been keeping up with their end of the deal to keep me well, I can certainly feel that my body is definitely working overtime right now to keep it that way. I love that I can chill and know that all of my hard work protecting my immune system was important and now I sit back and let it do it’s work.
Over the past couple of weeks I have had a few days where I was downright exhausted and my body was begging for me to just slow down. Last week, there was a day that my gut was clearly waging war on something that was not supposed to be in there. I was bloated, gassy and just wiped out. It was definitely a sign I needed to take it easy, slow down and care for my body, because my immune system was working hard.
I have an endless list of varying methods I employ to strengthen my immune system, care for my gut, wipe out illness and generally just give my body a hug, from the inside out. Bone broth and turmeric are two of my standard go-to’s, ALWAYS! You can read more about the fabulous benefits of bone broth and how-to make it here and to read more about turmeric and it’s active ingredient, curcumin, visit my Golden Milk post. Spoiler alert: both are loaded with nutrients and properties that activate and encourage healing, aid in reducing inflammation, support the immune system and generally just make ya feel good!
This recipe for my Golden Bone Broth Latte has become somewhat of a staple for me, as of late. It blends two of my favorite remedies into one rich, creamy, frothy, golden, savory mug of comfort. It was happenstance really the first time I made this, a direct result of listening to my intuition, that weird little inner voice and knowing – as strange as it may sound, my body generally asks for what it wants, I just have to be available and open to hear it.
We basically always have bone broth on hand and beyond using for general cooking, most times I just heat up a cup or two and drink straight up out of a mug. A while back I was doing this as a meal and it just felt so flat and sounded like “not enough”. I was craving more fat and something with a bit more substance and as I pulled the spice drawer open to grab the garlic powder, the turmeric called out to me. Next thing I know, I was adding the hot broth to my Vitamix and just adding and creating.
What I love about this healing elixir is how easy it is to adapt to your needs and your tastes and it’s insanely delicious, to boot. You can use any homemade bone broth, chicken or beef, or if you’d like, a high-quality store-bought bone broth like Kettle and Fire (this is my first choice, I love that it’s shelf stable and I can aways have it around, the Chicken Mushroom is my fave), Bonafide Provisions or Bare Bones Broth. Best to be sure your bone broth comes from grass-fed bones free of any antibiotics or hormones and made without any junk! No need to toxic crap in what is meant to be a healing drink!
Garlic – Garlic is a natural antimicrobial, and it’s antiviral and antifungal properties can help relieve the common cold as well as other infections. Garlic’s allicin in particular is believed to play an important role in this vegetable’s antimicrobial powers. Add extra garlic to your dishes or consider a garlic loaded soup with lots of veggies. 1https://www.ncbi.nlm.nih.gov/pubmed/11697022
Ginger – Ginger is antimicrobial, antioxidant, anti-inflammatory. In addition to its antifungal properties, ginger boasts the ability to fight off bacterial infections as well. Pathogenic bacteria are common culprits behind conditions like urinary tract infections, pneumonia and bronchitis. Simple ginger tea with hot water and slices of fresh ginger is so nice, or add extra to your soups, sauces and stir frys. 2https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3665023/
Bone broth / Chicken soup – Bone broth contains high levels of glutamine, which is an anti-inflammatory amino acid that also helps to mitigate gut permeability issues and helps to rebuild the mucosal lining of the gut. With our gut being home base for much of our immune system, 70-80% of our immune cells reside in the digestive system, bone broth has long been celebrated as a perfect immune supporting food, as this easy-to-digest food is perfect to support and heal the gut. Bone broth also contains the amino acids arginine (essential for immune system and liver function) and glycine (which aids in glutathione production and also quality of sleep). Several studies have linked the substance chondroitin sulfate, found in bone broth, to both anti-inflammatory as well as immune-regulatory effects. Make your own bone broth at home.
Turmeric – Turmeric has a super high level of antioxidants and anti-inflammatory properties. Curcumin, the active ingredient in turmeric, is anti-viral and anti-fungal. Inflammation is often the cause of many chronic diseases and illnesses and turmeric is a powerful anti-inflammatory! When you mix turmeric with black pepper and/or healthy fats, you boost your body’s absorption of turmeric significantly. I enjoy using MegaFood’s Daily Turmeric Nutrient Booster Powder which contains the appropriate boosts to make the curcumin most bioavailable and usable by the body.
I really love the garlic and ginger for additional healing and anti-inflammatory benefits and taste, but if you want to keep it ultra simple, you can leave them out and it’s still super delicious. If I am enjoying this latte as a meal, or if I am looking for an energy boost, I will often add a little MCT oil. Sometimes I’ll add in adaptogenic mushroom powders for their incredible healing powers.
Options for Boosting Your Bone Broth Golden Latte:
- collagen or gelatin powder for extra gut-healing love (bone broth already naturally contains both)
- L-glutamine for gut healing
- MCT oil for additional fat burning benefits (though if you are new to MCT start small, it can certainly cause digestive upset for some)
- mushroom powders like cordyceps, reishi, etc
- hot peppers or hot sauce
- fresh or dried herbs or spices, like thyme, sage, rosemary, cilantro, cumin, cinnamon, nutmeg, etc
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- 16 oz chicken or beef bone broth
- 2 tablespoons grass-fed ghee or grass-fed butter (you can also use coconut or MCT oil)
- ½ teaspoon ground turmeric
- ⅛ teaspoon garlic powder (optional)
- ⅛ teaspoon ground ginger (optional)
- ⅛ teaspoon freshly ground black pepper
- Sea salt, to taste
- optional add-ins, see above
- Over medium heat on the stove top, heat the bone broth to a simmer in a saucepan.
- Whisk in the turmeric, garlic, ginger, salt and pepper. Simmer for a couple minutes.
- Remove from heat and transfer to a high-speed blender. Add ghee, butter or coconut oil. (alternatively, you can use a hand/immersion blender)
- Blend on medium-high for a minute until creamy, frothy and everything is well combined. Pour into mugs and serve right away. Enjoy!
I LOVE making homemade bone broth, but when I don't have the time or resources, Kettle & Fire is my favorite shelf-stable brand, it's ready for me when I am for it.
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