Good Eats: Homemade Bone Broth Recipe

June 16th, 2014 • BY Kathryn Mathews

Why drink homemade bone broth? Because it’s a traditional real food that serves modern, active women and female athletes well—this nutrient-dense “sports drink” promotes bone and joint health, cell and muscle tissue repair, plus digestion. On the beauty front, it has also been touted as a complexion booster—and even an alternative to Botox.

Bone broth—also known as stock—is an excellent source of easily-absorbed, hard-to-get minerals like calcium, phosphorus, magnesium, and potassium. It’s also loaded with glycosaminoglycans (GAGs), a group of compounds that play an important role in the development, repair, and replacement of cells. Two naturally occurring GAGs in bone broth—chondroitin sulphates and glucosamine—are actually sold as supplements that help reduce inflammation, arthritis, and joint pain.

Another beneficial protein, gelatin, forms when water added to animal bones and marrow is brought to a boil and then simmered for 24 to 48 hours. Gelatin boasts proline and glycine, two amino acids that are are a boon for endurance athletes—they are necessary for proper muscle tissue maintenance and healthy digestion. They also help rebuild connective tissue—think of Paleo-friendly bone broth as a tasty Rx for tendonitis or aching joints.

The good news? If you can boil water, you can make bone broth—it’s that easy. Experts suggest drinking anywhere from 1-2 cups a day to realize the benefits of this savory health booster.

—by Kathryn Matthews, founder of The Nourished Epicurean

Homemade Beef Bone Broth Recipe

Ingredients

3 pounds grass-fed beef marrow bones

1 pound grass-fed beef shank

4-6 tablespoons apple cider vinegar

3-4 quarts filtered water

Celtic sea salt, to taste (after broth is finished cooking)

Instructions

Preheat oven to 350 degrees.

Rinse off beef marrow bones and beef shank. Pat dry with paper towel. 

Arrange bones and beef shank in a glass baking dish (like Pyrex) and place on center rack.

Roast about 40 minutes.

Remove the beef from the shank bone and cut into small cubes. Set aside. 

Use a small paring knife to gently loosen the marrow from the shank bone and other beef marrow bones. Scrape out marrow and set aside.

Place all of the roasted bones in a 6.5 quart slow cooker or the largest stockpot you have. Add 3 to 4 quarts filtered water (water should cover bones completely). Add the apple cider vinegar, which draws the minerals out of the bones. Cover.

In a slow cooker or on the stovetop, bring water to a boil. Skim off any impurities. Reduce heat to a low setting on the slow cooker. Simmer broth another 24 to 48 hours.

In the last 4 to 6 hours of cooking, add in the roasted bone marrow and the cubed beef.

When done, let broth cool. Remove bones. Strain out meat and marrow and set aside.

Pour cooled broth into glass mason (Ball) jars. Refrigerate.

Optional: when reheating broth, add back cooked beef shank and marrow. Season to taste with Celtic salt.

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