48 Hour Beef Bone-Marrow Broth
Bone broth should be a staple in the diet of anyone seeking to become super human. Despite being trendy today in the Church Of Paleo, bone broth has actually been used for ages in cooking to develop rich flavours in sauces and soups, and in traditional cooking across the globe. Bone broth boasts the same healing benefits as your grandma's chicken soup- because in essence it's the same thing.
By boiling the bones of an animal in slightly acidic water (hence the apple cider vinegar), you extract extremely bio-available vitamins and minerals, gelatin, and all the amino-acids that act as pre-cursors to produce collagen in the body. By adding herbs, spices, and vegetables you add another handful of medicinal benefits (like those of rosemary, and ginger) and a plethora of new vitamins and minerals.
Bone broth is a staple in the teachings of Weston A. Price, and no wonder: gut healing, collagen producing, immune boosting... Bone broth is where it's at. And it's seriously SO easy to make. All you need is a slow cooker and 48 hours, and you've got yourself more broth than you'll know what to do with. I make a batch pretty much weekly, and use bone broth as a base for my morning tonics, soups, or just to drink on it's own (it's delicious).
- 2-3 lbs of organic, grass-fed beef bone-marrow bones (with the marrow still in the bone) - I get mine frozen from my local ethical butcher.
- 3 large organic carrots
- 1/2 a large organic celery bunch (I save the celery hearts to use in broth)
- a big knob of organic ginger
- 1 tbsp organic rosemary
- few cracks of organic black pepper
- few cracks of sea salt
- a splash of organic apple cider vinegar
- 2-3 cloves of organic garlic (optional)
- Fill a blender halfway with filtered water, add in ginger and garlic and blend until they're completely broken down
- Add the ginger/ garlic water to your slow cooker, and then continue to fill your slow cooker halfway with more filtered water
- Add a splash of apple cider vinegar
- Add the bones, carrots, celery, and seasonings
- Fill the rest up with water until the slow cooker is full.
- Simmer on LOW for 48 hours (I like to keep it oh HIGH for the first 12 hours to get the boil going, but not required)
- After 48 hours (sometimes I leave it for 60) strain the liquid (discarding all the solids APART from the bone marrow fat- eat it, or add it to the broth), and store the liquid in a glass mason jar in the fridge for up to a week.
1- Do not overfill with water or the broth will simmer over the side of the slow cooker and cause a #hotmess
2- After about 24 hours, your broth will have evaporated a decent amount of liquid; refill the pot with more water.
3- You can also freeze broth cubes to extend the life of the broth, and keep it frozen. Pop broth cubes in smoothies, soups, etc; or store them in larger containers in the freezer to defrost and consume at a later date. *if you store broth in glass in the freezer make sure you completely cool the broth first or the glass jar will crack under temp change. Also, make sure your glassware is freezer-friendly; I’ve had many jars crack even when storing already cooled broth*
4- Your broth should be extremely fatty. once cooled, you should notice a thick layer of fat on the top, which is a sign you really made a successful broth. that fat is extremely nutrient dense and should not be discarded! The broth itself should be opaque, golden, and full of vitamins and minerals.
5- Sourcing high-quality organic bones is absolutely imperative when making your own bone broth. Bones store not only minerals, but also heavy metals, so if an animal has led an unnatural lifestyle, not only will the broth lack nutritional value, but it could even be quite dangerous. On a metaphysical level, I genuinely believe we also store energy in our bones, and apart from not wanting to support unethical farming, your broth would contain the energy of a sad, tortured life. Opt for the highest quality bones (they will still be incredibly cheap) and don't be afraid to ASK QUESTIONS to your butcher. If you're unsure: ask. And if you're sure: dig a little deeper.