Better Broths & Healing Tonics: 75 Bone Broth and Vegetarian Broth-Based Recipes for Everyone

by Kara N. Fitzgerald ND, Jill Sheppard Davenport CNS, LDN

Overview

Guided by the healing and longevity formula of the Younger You program, Better Broths and Healing Tonics shares easy recipes that may help heal chronic conditions, increase longevity, and support overall health.
 
Dr. Kara Fitzgerald's groundbreaking Younger You program shows readers how to stave off the diseases of aging and shave three years off their bio age through nutrition and lifestyle. Now she's partnered with Certified Nutrition Specialist Jill Sheppard Davenport to share recipes that are not only compliant with YY, but adaptable to any eating program, from keto to vegan, and are allergy‑free friendly.
 
Building on the bone broth trend, Fitzgerald and Sheppard Davenport offer a new spin. Their broths—both bone and vegetarian/vegan–are infused with nutrients that are health‑supportive. Not only do they provide recipes for easy, flavorful broths, but also add‑ins to “boost” the broths for maximum nutrition and healing benefits. Better Broths also includes recipes for breakfasts, mains, sides, and even desserts that use the broths as a base. Special diet-friendly, half the recipes are suitable for vegetarians and vegans. By adding broths to recipes, you can amp their nutritional content—and increase their healing properties. Along with recipes for nutrient‑laden beverages (infusions and tonics), Better Broths shows you how to use methylation adaptogens and other health‑supportive ingredients in all your favorite recipes. Ultimately, these recipes help you to stave off inflammation and chronic disease—and live longer, better.

Product Details

ISBN-13:	9780306846991
Publisher:	Hachette Books
Publication date:	11/08/2022
Pages:	256
Sales rank:	638,453
Product dimensions:	7.30(w) x 9.00(h) x 0.70(d)

About the Author

Kara Fitzgerald, ND, IFMCP, is the first-ever recipient of the 2018 Emerging Leadership Award from the Personalized Lifestyle Medicine Institute in recognition of her work on DNA methylation. As a leading voice in the intersection of nutrition, epigenetics, and aging, Dr. Fitzgerald’s work has been featured in media outlets such as Prevention, Fast Company, MSN, Everyday Health, and many more. Receiving her doctorate from National University of Natural Medicine, she is on the faculty at the Institute for Functional Medicine (IFM), and is an IFM Certified Practitioner with a clinical practice in Newtown, Connecticut.

Jill Sheppard Davenport, CNS, LDN, is a Certified Nutrition Specialist, educator and health policy expert with a passion for teaching about food as medicine to help people overcome chronic health conditions. She specializes in nutrition for mental health at her clinical practice in the Washington, DC area and consults on food equity and nutrition policy. Jill earned a Master of Science in Nutrition from the Maryland University of Integrative Health, a Master in Public Policy from the Harvard Kennedy School, is a National Board Certified Health and Wellness Coach, and completed training with the Institute for Functional Medicine.

Table of Contents

Preface xi

Introduction: Broths, Tonics, Recipes & Your Health xvi

What Is "Food as Medicine"? 2

Benefits of Broth 5

Introducing the Better Broths System 6

Bone Broth Purity 6

Better, Healing Ingredients 8

Beets 9

Berries 9

Chicken Feet 10

Chili Peppers 10

Cinnamon 10

Cloves 11

Cruciferous Vegetables 11

Garlic 11

Ginger 12

Green Tea 12

Kombu 13

Lavender 13

Liver 13

Mushrooms 14

Pumpkin Seeds/Pepitas 14

Rosemary 14

Sesame Seeds 15

Turmeric 15

Better Broths & You 16

Vegetarian & Vegan 17

Special Diets & Variations 17

Younger You 19

Special Diet Tags 20

Tips for Making Better Broths 22

The Better Broths System 23

Broth-Recipe Combinations 24

Cooking Instructions for Different Equipment 34

Timing 36

Equipment 36

Bone-to-Water Ratio 37

Salt 38

Flavor & Shortcuts 38

Getting the Most Out of Your Bones 39

Storage 39

Freezing 39

Cost Saving & Minimal Kitchens 40

Sourcing Bones 40

No Time for Homemade? 41

Reasons to Mix Things Up 42

Better Recipes 44

Base Broths 45

Savory Meat Base Broth 46

Sweet Meat Base Broth 48

Savory Whole Chicken Base Broth 50

Savory Vegetable Base Broth 53

Sweet Vegetable Base Broth 55

Mushroom Base Broth 57

Better Broths Ice Cube Guide 59

Base Broth Boosts 60

How to Use 60

Mushroom, Rosemary & Garlic Boost *Younger You Longevity Support' 62

Turmeric, Ginger & Spice Boost *Immune & Anti-Inflammatory Support* 63

Lemongrass & Parsley Boost *Allergy & Histamine Support* 64

Nettle, Astragalus & Mushroom Boost *Stress-Busting Support* 65

Infusions & Tonics 66

How to Use 68

Lavender Infusion *Sleep, Stress & Anxiety Support* 70

Herbal Trio Infusion *Digestive & Gut Health Support* 71

Nettle Infusion *Seasonal Allergy, Histamine & Mast Ceil Support* 73

Rose Hip Infusion *Everyday Immune* 74

Green Tea Infusion *Arthritis, Pain & Tendon/Joint Support* 75

Raspberry Leaf Infusion *Hormonal Balance & Fertility Support* 77

Blends 79

How to Use 80

Warm "Latte" Blend *Immune Support* 81

Almond & Maca Blend *Energy/Adrenal/Menopause Support* 83

Energizing Green Blend *Blood Sugar Balancing* 85

Golden Broth Blend *Pain & Inflammation Support* 87

Creamy Cacao Blend *Electrolyte Balancing* 89

Herbal Blend *Detoxifying* 90

Warm Spice Blend *Anti-Inflammatory* 91

Soups 92

Sweet Potato Soup 95

Avgolemono Soup with Quinoa 96

Simple Savory Pho 99

Cauliflower Cilantro Soup 101

Cauliflower Bisque 103

Asparagus & Turkey Meatball Soup 104

Beet & Shiitake Borscht 107

Mushroom Miso Soup 109

Mushroom & Spinach Egg-Drop Soup 111

Soup of Many Greens 113

Sweet Onion & Greens Soup 114

White Bean & Kale Soup 116

Thai-Inspired Coconut Chicken Soup 119

Cream of Mushroom Soup 121

Chicken Tortilla Soup 123

Creamy Tomato Soup 125

Mains 129

Chicken & Vegetable Stir-Fry 130

Veggie-Filled Meatballs with Better Broths Gravy 131

Lemon & Shallot Poached Salmon 133

Indian Vegetable Curry with Chickpeas 135

Thai Vegetable Curry 137

"Extra" Mini Meatloaf 138

Savory Oatmeal with Wilted Greens & Soft-Boiled Egg 141

Chicken & Pasta with Creamy Mushroom Sauce 143

White Chicken Chili 145

Hearty Beef & Bean Chili 147

Black Beans, Corn & Quinoa 149

Chicken Tikka Masala 151

Sides 154

Mixed Mushrooms 157

Savory Chicken Liver Pâté 158

Savory Beef Liver Râté 159

Sweet Liver Pâté 160

Mushroom & Spinach Risotto 163

Congee 165

Root Veggie Applesauce 167

Sauces, Toppers & Other Delights 169

Better Broths Gravy 170

Mole Negro Wisdom Sauce 172

Ginger, Garlic & Sesame Sauce 176

Blissful Broccoli Sprouts 178

Gomasio Salt Blend 181

Herbal Better Salt 182

Mushroom-Rosemary Synergy Salt 183

Nutty Ricotta 185

Pet-Friendly Bone Broth 187

Sweets & Treats 189

Berry Chocolate Mousse, a.k.a. "Ice Cream" 191

Stewed Apples 192

Oatmeal with Apples & Cinnamon 193

Apple Spiced Pancakes 194

Citrus Fizz Mocktail 197

Fruitful Gummies 199

Elderberry Orange Gummies 200

Coconut Milk Rice Pudding 201

Strawberries 'n' Cream Ice Pops 203

Blueberry Gingerade Ice Pops 204

Acknowledgments 205

Resource Guide 207

Functional Medicine & Nutrition 207

Helpful Tools & Gadgets 207

Pantry Staples 208

Appendix: Special Diets: Defined 211

Notes 217

Index 227

About the Authors 239