#33: Marrow Bone Broth

Traditional cultures use chicken, beef, fish or porcine bone broth as a base for cuisine, as a healing tonic for the weak and ill and as a nutrient-dense food to maintain bone health and wellbeing. There is evidence of bone broth dating back to the Pharaoh in ancient Egypt. Maimonides, a well-respected physician of the Middle Ages, prescribed chicken soup due to its curative properties. The history of this super-food is long but not forgotten.

Today we understand that bone broth, cooked slowly and for a long period of time, can heal the lining of the intestines, rebuild and protect bone and joint health and can improve immune system function. By cooking bones of healthy, good quality animals, the minerals, amino acids, gelatin and collagen leach out of the bones and into the soup. This form of nutrition is readily absorbed and assimilated by our bodies making it a highly effective supplement. Bone broth is rich in calcium, magnesium, phosphorous, potassium, gelatin, collagen, glycine, glucosamine and chondroitin sulfate to name a few!

This is a basic beef bone broth recipe that can be eaten as a soup with all of the meat and vegetables, used as a base for more elaborate soups such as Bone Broth Borscht or Green Soup and can be frozen into cubes and stored in the freezer to be added to various dishes that you cook throughout the week. These bone broth cubes add minerals and moisture to anything you put them in. 

I prefer using a slow cooker or crock pot because you just set it and forget it but it does take a long time. This recipe was made in a 10Qt. slow cooker on high for 12 hours. You can also make this using a pressure cooker and it would be done within 90 minutes. Enjoy a mug and let us know how your bone broth turned out in the comments below!

INGREDIENTS

  • 2 lbs beef bones, some with marrow
  • 1 lb stew meat, cubed
  • 4 large carrots
  • 1 large red onion
  • 1 head of garlic
  • 1” ginger
  • 1 Tbsp sea salt

DIRECTIONS

  • Peel carrots and cut into large logs.
  • Peel onion, cut in half and slice into thick half moons. 
  • Cut the garlic in half, leaving the skin and stem on.
  • Cut the ginger in half, leaving the skin on.
  • Place all ingredients into the crock pot and cover with filtered water. Cover and cook on high for at least 12 hours and up to 24 hours. The longer you cook it, the more minerals will leach out into the broth which is a good thing!
  • Once cooked, remove the bones, garlic and ginger. Be sure to bang the marrow bones on the counter to get the remaining marrow out of the bone and into the soup! 
  • Store the remaining soup and cooked vegetables in airtight containers in the fridge or freezer. You can also make bone broth cubes in an ice cube tray for later use.  

NOTE: It is a good idea to use one or two marrow bones as well as some regular bones. Using too many  marrow bones in one pot can be too intense in flavor and in fat.