Something I have been super into since the new year is bone broth. I'm not quite sure what it is that I've been missing in my diet, but after eating it I feel energized, my appetite is properly managed, my teeth are whiter and gums are pinker, and the skin on my face is glowing.
Bone marrow is a good source of vitamin K2, which I have been reading about in Weston A Price's book "Nutrition and Neurodegeneration" (A huuuge book review and summary coming soon, this thing is a monster to read!). vitamin K2 is typically found in dairy, and since I cannot have dairy, I must find other sources. It is especially important in calcium regulation, and necessary to supplement in conjunction with vitamin A and D. It turns out that popping vitamin D supplements on their own can be dangerous and cause calcium to be deposited on the arteries! This is because while vitamin D helps with calcium absorption, there is another pathway that directs the body on where to put it (Vitamins A and K2). I can expand on these topics later, but lets get to the recipe.
Here is a simple recipe for bone broth, I don’t have exact amounts, you can use as little or as much as you like of the condiments.
1-2 pounds of Grass Fed beef bones
(Optional)1-2 pounds of meat on the bone such as short rib (if you would prefer a stew instead of a broth)
1 onion-cut into large chunks
Carrots-cut into large pieces
1 bunch Celery or Fennel (fennel is more aromatic)
(Optional) cubed sweet potato
1 head of garlic whole pieces,
A few branches of Rosemary
(Optional) turmeric, ginger, green onion, cinnamon, thyme, cilantro, parsley. You can ask your acupuncturist what herbs to add to your bone broth.
Put the bones in the slow cooker first. Do not put more than 2 pounds total of meat/bones because the slow cooker is small.
Add enough water to cover the bones 2”
Add the spices
Now add the condiments until the slow cooker is full (within 1 inch of the top)
If there is not enough water, add more water.
Cook on low setting for 24-48 hours. If you are worried about the food not being hot enough, you can cook on high overnight, and then turn on low the rest of the time. Make sure the lid is on the slow cooker.
****Alternatively you can pressure cook for 1.5 to 2 hours!
For your first time cooking, I would recommend trying different timepoints to see what cooking time you prefer to eat. It is also fun to taste the change in the broth over time. Keep in mind that the collagen doesn’t gelatinize until at least 24 hours, and that is really good for your skin and hair and nails. J
You can start a new batch overnight. In the morning, roughly 8-12 hours later scoop out some broth and drink it for breakfast! You can have more at 24, 36, 48 hours.
The broth will have a thick layer of oil at the top, from the bone marrow. If you cool it down, you can scoop it off and use it as lard or just dilute the broth with more water so the oiliness is at a comfortable level. This is where a lot of the fat soluble vitamins are so don’t be afraid to eat it. It also keeps most of the flavor from the herbs. Broth without this layer tastes pretty dull.
You can store the broth in the fridge or in the freezer. Enjoy!!
Below is the pressure cooker that we bought from Amazon: