Thursday, April 17, 2014

Anton Health and Nutrition

Beef Marrow Bone Broth

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Makes about 1 gallon

Marrow bone broths provide nutrition deep within the cells. They are extremely high in minerals, and I recommend consuming them everyday while on a detox. Make a large batch once a week. The broth can be sipped with salt as a soothing snack or accompaniment to any meal. Or use the full batch to make a powerful soup or stew. This recipe makes a very simple marrow broth – adding meaty bones into the pot will make a more flavorful, well-rounded broth. Try Sally Fallon’s recipe from her book, Nourishing Traditions.

Nutrition Tip: The longer a bone broth cooks, the more nutritious and mineral-dense it will become. Bone broths can simmer for up to 72 hours. For practicality sake, I cook mine all day (from morning ’til night) on the lowest heat setting. I let it sit overnight in the fridge, and skim off any fat in the morning. A good, concentrated marrow broth will be gelatinous, “jello-like”. Remove the bones, and add water to the concentrated liquid to make a drinkable broth. Strain. Always scrape the marrow from the bones to eat (at the very least give them to your dog).

Cooking Tip: Preferably buy the bones from a local, organic, grass-fed source. Or purchase from the meat counter at your local natural foods store. Sometimes they are pre-packaged, frozen and labeled as “dog bones”.

Cooking Tip: 1/2 gallon glass Mason jars (canning jars) are an excellent storage vessel for broths. I have at least a half-dozen of these to store stocks, soups, lemonade, or iced herbal teas in my fridge.

6-8 marrow bones from an organic, grass-fed cow
Salt, to taste

Place the bones in a large soup pot and add filtered water to about 2 inches from the top of the pot. Bring the water to just below a boil, then immediately reduce the heat to the lowest setting. Strain off any foam as it accumulates on the top.

Simmer, uncovered for 8-72 hours. (A 12-24 hour pot on very low heat should not require any additional water. Any longer than that, add water as needed to keep it from cooking down too low and burning.)

Remove from the heat and cool the broth to room temperature. Chill 2 hours or overnight in the refrigerator to allow the fat to harden at the top. Scrape off the fat and remove the bones. Add water to the concentrate to make a liquid broth. Strain and add salt, if desired. The stock can be kept in the refrigerator for 4-5 days, or frozen for up to 6 months.

Scrape the marrow from the bones and refrigerate. Marrow can be used for sauteeing veggies or meats, or spread onto toast or crackers.

©2010. Alison Anton. All rights reserved.

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