How to Make Beef Broth: Beef Bone Broth Recipe
Health Benefits of Bone Broth
- Bone broth is almost 50% protein by volume.
- Gelatin is protein rich (not a complete protein) and formed from the collagen of soft tissues.
- Bone broth aids in tissue repair for tendons and ligaments.
- Hyaluronic acid and Chondroitin sulfate in bone broth helps in reducing joint pain
- Glycine in bone broth helps incite the the production of stomach acid and bile needed to break down food. This can aid with acid reflux and indigestion.
- Glycine helps the liver rid the body of toxins.
- Bone broth is rich in minerals like calcium, magnesium, and potassium. Most American's lack sufficient amounts of these minerals.
- It is also thought that bone broth aids the immune system, speeding up the recovery of injuries.
- May help with cavities and the remineralization of teeth.
(Paleo Leap, 2016)
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- Eat Wild
Eat Wild - Getting Wild Nutrition from Modern Food.
Where to Get Bones
- Your local butcher. (your grocer must have an actual butcher and not just a meat counter)
- Whole Foods
- Local farms-Wallace Farms is a great option for those living in the midwest
- Saving your bones and scraps in the freezer from previous meals. You can do the same with your vegetables and egg shells as well
- Only use grass fed, pasture raised beef bones
- Use a variety of different bones
- always roast the bones first to make the bonus porous
- only use the rendered fat if you are positive the sourcing of your beef bones is high quality. Toxins are stored in the fat.
- The bone broth will turn into a more gelatinous form when cooled. Once heated, the gelatin will liquify.
- It is extremely important to add apple cider vinegar to the bones. This helps to extract the nutrients from the bones. I like bragg organic raw apple cider vinegar. I buy it in a three pack on amazon.
- Roughly 4 lbs Beef Bones (variety)
- Filtered walter (reverse osmosis preferred), enough to cover bones
- 1/4 cup Bragg Organic Raw Apple Cider Vinegar
- Herbs, if desired (for extra nutrients)
- Vegetables/vegetable scraps, if desired (for extra nutrients)
- Egg shells, if desired (for extra nutrients)
- Heat the oven to 400 degrees and salt and pepper bones to taste. Roast the bones for 15-30 minutes, until brown. Do not burn the bones. This ruins the broth and cannot be fixed.
- Add the bones to the crock pot or pot on the stove. Add egg shells, if you are including them in your broth recipe. Add 1/4 cup of apple cider vinegar and let it sit for 30 minutes. This will extract the nutrients like calcium and magnesium, among many others.
- Pour filtered water on bones until bones are just covered. Sprinkle salt and pepper to taste (less is more, it can always be added later).
- Simmer on low for 48 hours. Herbs and vegetables can be added the last 30 minutes. The water should not boil and should only show a few bubbles. The more it boils, the less the gelatin will form.
- Remove the broth from heat and allow it to cool to room temperature. Strain the bones with a mesh strainer or cheesecloth and save any edible pieces of meat for later use. Re-steep the bones, and add new bones if making more stock, discarding any unusable bones. Strain the broth into mason jars or a bowl
- Store strained broth in the fridge for 8-12 hours. Skim the fat and discard. IMPORTANT: The fat can only be kept for cooking, braising etc., if you are 100% certain the cows were grass fed and not exposed to glysophate or other toxins. Toxins are stored in the fat, and therefore will be most concentrated in this fat layer.
- Store remaining broth in the fridge or freeze in ice cube trays for later use. The bones can be reused 1-2 additional times but flavor and nutrients will reduce with each use.
Simmering Bone Broth
How Bone Broth Should Simmer
The bone broth should be at a very low simmer as shown. If it boils, it will not be as gelatinous. The first time you cook the recipe you may have to play around with the positioning of the lid on the crock pot or pan, adjusting how much air circulation you allow. The more covered the crockpot or pan, the more likely the broth is to boil. Do not leave the lid completely covering the pan or crockpot. This will cause your broth to boil. I have found the positioning that works for me is with the lid covering 3/4 the way. Do not be so afraid that you have the heat so low it does not simmer. A simmer is necessary. Add water as needed throughout. Make sure water is covering the bones the entire cooking process.
Bones and Nutrients
You will know the broth is ready and nutrient dense when the marrow in the middle of the bones will be gone and the bones will be clean with no meat or pieces left over. The soft tissue and the marrow of the bones will dissolve for the most part. There will still be pieces that will need to be strained out with a mesh strainer. Simmering the bones for 48 hours yields the best results. I find that the bones are only fully cleaned when I let the bones simmer in the water for 48 hours. It makes the broth quite a bit more rich in taste and adds great flavor to dishes.
Remove the Tallow From the Cooled Gelatin
After the bones and any pieces of material are strained with a mesh strainer the remaining mixture is stored in the refrigerator. The fat (called tallow) is scraped from the top. The tallow can be saved and used as a healthy fat for cooking. It will be able to withstand high temperatures when cooking, making it ideal. Only use the tallow if you know your meat has come from a grass fed, pasture raised lifestyle. Toxins are stored in the fat. If the cow did not have a proper diet or living conditions, the toxins that result are stored in the fat, and therefore are most concentrated in the tallow. Again, if you know the meat sourcing, you can use the tallow. Once the tallow is removed, the broth that remains is in a gelatinous form. It will return to liquid form when cooled or heated to room temperature.
Beef Stock Gelatin
Eat This :Bone Broth. (2016) Paleo Leap. Retrieved from http://paleoleap.com/eat-this-bone-broth/