PALEO & WHOLE30 MAGICAL BEEF BONE BROTH
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PALEO & WHOLE30 MAGICAL BEEF BONE BROTH
My father was born in Newfoundland. Growing up in our household meant enjoying a traditional Newfoundland Jiggs dinner about once per week, usually on Sundays. Some form of meat with vegetables were all boiled together in the same large pot on the stove. To this day when I smell cabbage, it reminds me of home, of the east coast comfort foods I still cherish today.
Once the cooked ingredients were removed from the pot, the boiled water was poured into a gravy bowl and served at the table with dinner. My father taught us that this water was nutrient-rich and important to consume. He referred to as Pot Liquor. I watched as my father filled his plate with boiled meat and vegetables and smothered the heaping mound with pot liquor. From an early age, I learned to enjoy my Jiggs Dinner swimming in boiling water! I also understood that boiling meat, bones, and vegetables left the resulting water filled with nutrients. The leftover pot liquor was always used to make soups the following day.
On my grain and gluten-free diet, I now cook with bone broth. Today it is fashionable and rightfully so. It’s loaded with nutrition. Bone broth is the base ingredient of many soups. It also intensifies the soup’s depth and roundness of flavour because it’s brimming with that 5th taste sensation called umami.
But there is more goodness in bone broth than just the flavour.
1. Bone broth helps to heal and support our immune system. It is rich in minerals that our body can easily absorb. This includes chicken, beef, fish, and lamb bone broth.
2. Bone broth helps fight infections. It fights the common cold and flu by inhibiting viruses.
3. Bone broth helps fight gut inflammation. It contains collagen and L-glutamine that aid in healing our gut lining. This reduces intestinal inflammation, thus helping to reduce leaky gut syndrome and food allergies.
4. Bone broth helps in the growth and repair of bones. Bone formation requires an adequate and constant supply of nutrients such as calcium, protein, magnesium, phosphorus, vitamin D, potassium, zinc, manganese, copper, boron, iron, vitamin A, vitamin K, vitamin C, and the B vitamins.
5. Bone broth helps in weight loss. Research shows that obese people have more Firmicutes bacteria and fewer Bacteroidetes in their digestive tracts. Firmicutes bacteria cause more extraction of calories from food. As a result, a higher ratio of Firmicutes is a marker of obesity. A healthy gut reduces Firmicutes bacteria, aiding in weight loss. Eating broth before a meal also promotes a full stomach, thereby aiding in the reduction of food consumed overall. Bone broth keeps the body hydrated. Bone broth with vegetables adds electrolytes and carbohydrates that keep the body hydrated.
7. Bone broth helps to reduce inflammation and joint pain. Bone broth stimulates muscle protein synthesis, providing arthritis and joint pain relief, strengthening nails, protecting cells, lowering blood sugar, improving sleep, regulating insulin and slowing down the aging process.
8. Bone Broth helps calm the body. It contains an amino acid called glycine which soothes the body and promotes better sleep.
9. Bone broth with its collagen and gelatin, aids in keeping your skin subtle, your hair growing, and nails strong.
Basically, broth made with bones is a fantastic item to add to your recipe collection. Here is a video to show you how to make bone broth.
- Prep Time: 30
- Cook Time: 6
- Total Time: 6.5 HOURS
- Yield: 8 CUPS
- Category: PALEO & WHOLE30
- Method: ROASTING
- Cuisine: LUNCH, BRUNCH, DINNER
- Diet: Gluten Free
4 pounds beef bones, preferably a mix of marrow bones and a little meat on them (oxtail, short ribs, or knuckle bones, cut in half by a butcher, preferably grass fed)
2 medium unpeeled carrots, cut in half
1 medium leek, end trimmed, cut into 2-inch pieces
1 medium onion, cut in half
1 garlic head, cut in half
12 cups water
2 celery stalks, cut into 2-inch pieces
2 sprigs fresh rosemary
2 sprigs fresh thyme
Handful fresh parsley
2 tablespoon black peppercorns
1 tablespoon cider vinegar
Preheat oven to 450°F (232 C). Place beef bones, carrots, leek, onion, and garlic on a roasting pan or rimmed baking sheet and roast for 20 minutes. Stir contents and continue roasting for another half hour.
Fill (6 quart or larger) stockpot with 12 cups of water and add celery, rosemary, thyme, parsley, peppercorns, and cider vinegar. Scrape the roasted bones and vegetables into the pot along with juices. Add more water to cover bones and vegetables if needed.
Add water to the roasting pan and scrape off all the tiny bits (fond) on the bottom. Add this mixture to the pot with the roasted bones and vegetables.
Cover the pot and bring to a gentle boil. Reduce heat to low and simmer (lid slightly off), skimming foam and excess fat occasionally, for at least 6 hours. Add more water if necessary, to ensure bones and vegetables are fully submerged. Remove the pot from the heat and let cool slightly. Strain broth using a fine-mesh sieve or colander covered with cheesecloth. Discard bones and vegetables. Let continue to cool until barely warm, then refrigerate in smaller containers overnight. Remove solidified fat from the top of the chilled broth. Chill or freeze as necessary.
The recipe baking temperature and time is an estimate. Follow your own oven’s temperature and cooking time. It takes a gas oven 10-15 minutes to reach the desired temperature. Electric ovens can take 10 minutes longer than that. The age of your oven will also determine the temperature, time for roasting or baking, and where you want to place your dish in the oven. The bottom of your oven may be hotter than the top, depending on its condition. This also includes where to set your dish under the broiler. So use your own best judgment based on the type, condition, and age of your oven. Prep times will also vary depending on how slow or quickly you like to work.
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