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Bone broth is liquid gold — one of the most nutrient-rich foods there is and a favorite tool of mine for supporting gut health! It is rich in minerals that enhance the immune system, and contains healing compounds like collagen, glutamine, gelatin, and amino acids. The best bone broths have a jelly-like consistency (it will jiggle) after refrigerating overnight thanks to the collagen from cuts like oxtail, chicken feet, and neck.
If you are sensitive to histamines (symptoms include headaches, depression, anxiety, joint pain, insomnia), I recommend meat stocks instead. They have a shorter cooking time thus containing less histamines, making them gentler and easier to digest.
Bone Marrow and Oxtail Broth
8
servings45
minutes24
hours24
hours45
minutes
Bone broth is rich in minerals that enhance the immune system and contains healing compounds like collagen, glutamine, gelatin, and amino acids. It’s warm, soothing, and good for the soul!
Ingredients
3 lbs beef knuckle bones
3-4 marrow bones
3 carrots, roughly chopped (washed not peeled)
2 onion, quartered (skin on for quercetin)
1 small fennel, quartered
1 bulb garlic, cut in half
2 bay leaves
1-2 tbsp apple cider vinegar, either white or apple cider vinegar (helps to draw minerals from the bones)
8 cups filtered water (or enough to cover the bones by about 1-2 inches)
2+ sprigs thyme, rosemary, or herb of choice (I like to do a blend of a few – the more the better!)
1 inch Ginger and/or turmeric root
Salt and pepper to taste
- Optional Add-In’s
1-2 handfuls Kale (will extract additional minerals)
1 box wild medicinal mushrooms
3 Celery stalks
Chicken necks or feet (highly recommend for gelatin)
Oxtail
Directions
- Preheat oven to 450°F. Add bones and vegetables to a large sheet pan and roast for 30 minutes. It’s okay if space on the pan is tight; ingredients can overlap.
- Place bones at the bottom of an XXL pot. They should cover no more than a third of your pot volume. Add rest of the ingredients on top, plus herbs and spices.
- Fill the pot with filtered water and 1-2 tbsp vinegar until ingredients are fully submerged. Vinegar draws out more collagen and nutrients from the bones.
- Turn the heat on the medium until bubbles start to appear, then lower to simmer. IMPORTANT: do not boil or stir at any point. This will make the broth cloudy.
- Cover and let simmer on low heat for at least 8-10 hours but you can let it simmer for as long as 24 hours.
- Strain the broth and move to glass containers. I recommend passing it through a cheese or plant milk cloth to remove impurities.
- Let the broth cool and then refrigerate until the fat solidifies on the top. Skim off the fat if desired.
- Enjoy all week long or freeze! Sip as tea, make soups, or add to roasted dishes for sauces.
Tips
- Do not forgot to leave the peels on your onions when makes your soups and stews since they have up to 20x more quercetin than flesh! Quercetin is an iron chelator, an anti-histaminic, and anti-inflammatory.
- If you frequently cook bone-in protein (if not, you should 😉), store the leftover bones in a bag in the freezer, then pop them into your broths whenever you make them! I love doing this with chicken carcasses especially.
November 26, 2024
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