FOOD AS MEDICINE
Bone broth contains the amino acid glutamine, which aids in rebuilding the gut where most of the immune system is regulated. Bone broth is like a “facelift” for the gut as the glutamine sealant is paired with collagen, which tightens gut junctions to aid in repair from “leaky gut” while supporting improved ability to absorb nutrients. Beef bones contain more of the collagen and gelatin that we are looking for than chicken making it a more therapeutic option for those dealing with digestive distress or food sensitivities.
INGREDIENTS
5-8 lbs Grass-finished Beef Bones (best to get some meaty and marrow cuts vs. all knuckle for flavor.
2 teaspoons salt
1 Tablespoon cracked black pepper
2 yellow onions, cut into quarters and then halved
1 bunch of thyme
Filtered water to fill stock pot, about 10-12 cups (fully cover all bones and veggies)
2 Tbsp Cider Vinegar
2-3 Bay Leaves
2 Tablespoons black peppercorns
1 Tablespoon or more salt to taste
6 stalks of celery, chopped into 2″ pieces
2 large carrots, about 1.5 cups cut into large chunks
Optional: A freezer bag full of vegetable scraps (carrot peelings, onion tops, celery leaves etc. Don’t use brassicas or beets as they contribute an off-taste to the broth!)
DIRECTIONS
Preheat oven to 400° F. Rinse the bones under cool water. Pat them dry and place in large roasting pan. Sprinkle salt and cracked pepper on bones. Place pan in oven and roast the bones for about 20 minutes then pull from oven and add 1 of the onions in pieces along with thyme sprigs. Mix onion into fat released from bones scraping them off pan with metal or wooden spatula and stirring to coat. Then return pan with bones, onions, and thyme to oven for another 30-35 minutes until the bones are well-browned and fragrant. Roasting the bones ensures a good flavor in the resulting beef stock. Failure to do so may lend a sour or off-taste to the end product.
Once the bones are browned, drain off any fat. Add the bones and onion pieces to a big pot or slow cooker. Add filtered water to cover and bring to a boil. Once you’ve brought the water to a boil, add the vinegar and bay leaves. Turn down the heat to low and continue to simmer for 24 hours. At around the one day mark, add remaining onion, celery, carrots, and optional vegetable scraps you might have. Then return lid to stock pot or slow cooker and simmer for another 12-24 hours, making the simmering a total of 36-48 hours.
When the stock is finished simmering, filter through a fine mesh sieve and bottle in mason jars. The stock should set just like gelatin, and the fat should rise to the top. Pick off the fat and reserve it for cooking this is tallow which is a great high heat stable fat. Then scoop out the gelled stock and reheat to use in soup or broth in any cooking dish or to sip on 6oz daily. Store in the fridge for up to one week or freeze for up to 12 months in mason jars with ample space for expansion once fully cooled. The broth can also be frozen in ice cube trays so that you can quickly add a small portion or sauces or use a couple cubes to deglaze a pan!
Nutrition Per 6oz Serving: Calories 80, Total Fat 7g, Carbs 0g, Protein 5g
