Diet Directions: Cleansing, Balancing and Building
BONE BROTH WITH ROASTED GARLIC
EQUIPMENT • • • • •
YIELD: 6-8 SERVINGS
Chef’s Knife Fine strainer Coffee filters or cheese cloth Stockpot or Crock Pot / Slow Cooker Quart size mason jars (optional)
INGREDIENTS • • • • • • • • • • • •
4 pounds of beef marrow, knuckle bones, bits of leftover beef 3 pounds meaty rib or neck bones 4 or more quarts cold water 1/4 cup vinegar 3 onions, coarsely chopped 3 carrots coarsely chopped 3 celery sticks, coarsely chopped 1 whole head of garlic 1 Tbsp olive oil 1 purchased or fresh bouquet garnis with your favourite herbs celtic sea salt – optional – only after broth is completed 1 Tbsp whole peppercorns
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Cut the top off the garlic to expose the cloves. Cup the garlic on a square of double-thickness foil and drizzle the olive oil over the exposed cloves. Wrap the garlic up tight and place it in the oven with the marrow bones. Roast for 45 minutes and remove from oven. Open foil, cool. Place all of your bones that have meaty bits on them on a large cookie sheet (with sides) or roasting pan and brown in the oven at 350 degrees until well-browned (30-60 minutes usually). Meanwhile, throw all of your non-meaty marrow bones into a stockpot, add the water, vinegar and vegetables and the entire head of roasted garlic, skin and all. Let sit while the other bones are browning. Do not skip the vinegar step. Vinegar will draw the minerals out of the bones. Add the browned bones to the pot, deglaze your roasting pan with hot water and get up all of the brown bits, pour this liquid into the pot. Add additional water if needed to cover the bones. Bring to a boil and remove the scum/foam that rises to the top. No need to remove the floating fat. Reduce heat, cover and simmer for at least 12 hours and as long as 72 hours. The longer you cook the stock, the more rich and flavourful it will be. After a 2-3 hours, use tongs find your marrow bones, pop out the marrow with a small knife and return the bone to the pot. After you simmer for 12-72 hours, you may have a broth that doesn’t smell particularly good or look that appealing. But, once strained, the broth with be clear and delicious. Remove the bones with a slotted spoon and/or tongs. Strain the stock into a large bowl. For clear stock, filter it through coffee filters but do not push on the filter’s contents as this will cloud the liquid. Ladle into wide mouth mason jars. Let the jars sit until they are pretty cool, then freeze or refrigerate. You can remove the congealed fat after refrigerating or even freezing.
ABOUT THIS RECIPE This recipe is adapted from the Weston A Price Foundations’s recipe for bone broth. Rich homemade chicken broths help cure colds. Stock contains minerals in a form the body can absorb easily—not just calcium but also magnesium, phosphorus, silicon, sulphur and trace minerals. It contains the broken down material from cartilage and tendons-stuff like chondroitin sulphates and glucosamine, now sold as expensive supplements for arthritis and joint pain. Collagen and gelatine – The more collagen the bones have, the more gelatinous, rich, and viscous your stock will be. Gelatine may reduce joint pain and benefit ulcer patients. Glycine – Although our bodies already produce plenty of glycine, rendering it a nonessential amino acid, there’s some evidence that supplementation can help mitigate free-radical oxidative damage. Bone broth is rich in glycine. Proline – Proline is another non-essential amino acid found in bone stock, but supplementation has shown promise in patients suffering from vision loss. It’s also an important precursor for the formation of collagen. Chondroitin sulfate – Chondroitin sulfate is another glycosaminoglycan present in bone stock. It’s also a popular supplement for the treatment of osteoarthritis. Calcium – It’s the raw material for bone production and fortification, and bone stock might be one of the best sources of calcium, especially for those who avoid dairy and don’t eat enough leafy greens. Phosphorus – Balanced with calcium, it mineralises bones and teeth. Magnesium – Magnesium is lacking in the modern diet. It’s involved in nearly every body process and around 300 enzyme systems. It works with ATP to produce energy and is concentrated in metabolically active areas like the heart. Sulfur, potassium, and sodium – Stock has these minerals in mostly trace amounts, but they’re all important for health. Sodium is typically abundant, but potassium is undoubtedly important and often lacking. Both are crucial electrolytes. Sulfur is the “S” in MSM, or methylsulfonylmethane, the popular joint supplement that has shown some promising results in humans.
HELPFUL HINTS Let the pot sit for longer than you think is possible, it will be fine over two or even three days. Turn the stove off at night if you want and then turn it back on in the morning. If you don’t lift the lid, it will still be at a good temperature in the morning unless your house gets really cold at night (under 60F or 16C degrees). If you don’t like the flavour of your broth, don’t worry, just simmer it longer, maybe leaving the lid off if it’s too pale. Once it reduces, you can see what the flavour is really like and then add some celtic sea salt to bring out the flavours.
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