May 14, 2026 · gut health
The Bone-Broth Bible
Six broths and broth-based dishes from across the longevity coasts
Long-simmered animal-bone broth is the original gut-lining repair food. Glycine, proline, hyaluronic acid, the right ratio of glutamine-and-glycine — the things your intestinal mucosa rebuilds itself with. The Vietnamese, Koreans, Greeks, Japanese, and Jewish grandmothers all converged on this independently.
Six recipes that bring it back. Start a stockpot Sunday morning, simmer until dinner, sip Monday morning.
In this issue
26g proteinOkinawan Aburaage Pouches Stuffed with Wild Salmon and Miso-Glazed Vegetables
Crispy, deep-fried tofu pouches (aburaage) are simmered in a savory, umami-rich broth and stuffed with wild-caught sockeye salmon and fibrous root vegetables. This dish captures the sweet-salty balance of traditional Okinawan cuisine without refined sugar, using date syrup for gentle sweetness and extra-virgin olive oil for healthy fats.
Crispy Agedashi Tofu with Polyphenol-Rich Dashi
This dish features silken tofu gently coated in organic buckwheat flour and flash-fried in high-smoke-point avocado oil until the exterior is golden and shatter-crisp, while the interior remains custard-like. It is served in a warm, umami-dense broth made from kombu and bonito flakes, seasoned with a touch of organic maple syrup instead of traditional sugar to balance the salty soy without spiking blood glucose. The result is a textural masterpiece that honors the Japanese concept of 'shun' (seasonality) while strictly adhering to longevity-focused nutrition.
31g proteinAleppo Kishk Stew with Wild-Caught Trout
This hearty Levantine winter stew centers on Kishk, a fermented mixture of bulgur and yogurt traditionally sun-dried for preservation. Paired with tender wild-caught trout and bright herbs, it offers a savory, tangy depth without refined sugars or processed oils.
Ash-e-Sabz-e-Boon: Creamy Saffron Spring Onion Soup with Pomegranate Depth
A velvety, golden soup where the earthy sweetness of spring onions meets the floral intensity of saffron, finished with a tangy, fruit-forward pomegranate molasses. This dish relies on the natural sugars of caramelized alliums and the richness of grass-fed ghee for creaminess, delivering a deeply savory meal without a single drop of refined sugar or seed oil.
68g proteinBún Bò Huế (Vietnamese Herb-Broth Tradition)
A vibrant, spicy beef and pork noodle soup rooted in Hue imperial cuisine. This version honors the tradition by using grass-fed bones for collagen, date syrup instead of sugar, and avocado oil instead of seed oils for the signature chili oil.
53g proteinBrodetto alla Veneziana (Venetian Fish Stew)
A aromatic, slow-simmered Venetian fish stew featuring wild-caught white fish, mussels, and clams in a rich tomato and white wine broth. This version honors the coastal tradition by using only extra-virgin olive oil for fat and fresh herbs for depth, delivering a meal dense in omega-3s and polyphenols without refined sugars or seed oils.
If you don't want to make broth yourself: Bonafide, Kettle & Fire, Brodo are the three brands that actually simmer long enough to extract collagen. Skip the cubes.