Bone broth alias Beef stock part 1

Bone broth alias Beef stock part 1

The white bones like femur bones are storage for many minerals like calcium, phosphorus, magnesium and potassium. Grass fed, organic animals have got healthy fats like omega 3 that are essential for good health. Marrow bones contains lots of these fats. Bones like knuckle bones and chicken feet are rich in collagen which is the elastic protein that holds together healthy bones, skin, joints, tendons, ligaments, and connective tissues. These compounds present in the collagen  are building blocks for your gut lining and skin. By cooking the bones in water over long periods of time, you extract all these nutrients that helps your body heal and boosts your immunity. 


Pictures from left to right:

1. Roast the beef bones until dark brown and start to smell like the roast meat/bbq. The flavour of the end results starts now. If you don't roast the bones enough to develop the flavour, the stock wont magically develop flavour later! Roasting the bones and vegetables adds flavour but it is not a necessity to roast them. This step is all about the flavour.

The main ingredient in a stock, is the bones. It doesn't need to be beef. It can be chicken, beef or lamb bones with the sinews and cartilage included.

CHARM YOUR BUTCHER! Find yourself a butcher you can talk to and ask that he cut the bones small enough to fit into your slowcooker/pot. Once you sweet talked your butcher into doing that, get him to provide you with a variety of oxtail, short rib and knuckle bones and perhaps one marrow bone for some fattiness. Some people add chicken legs for extra gelatin - which is the stuff you are after for the healing properties.

Use bones with some meat on which will add more flavour to your stock. Alternatively, roast some off cut meats (tough meats cuts) to add to stock as well. Knuckle bones contains the gelatin rich bits.

2. Cut vegetables (carrot, onion and celery) in large chunks. Off cuts and peels can be used too. Some say carrot peels are bitter, but I never experienced any difference. 

3. Toss the vegetables in some oil and add to the meat to grill

4. Once the vegetables are browned, add both the meat and vegetables to slowcooker

5. Degrease pan by adding warm/hot water to pan and scraping off the juices that's stuck at bottom of pan dissolving it in the water.

6. Add the pan juice to the stock 

7. Fill the slowcooker with cold water until bones are submerged in water. Adding a bit of apple cider vinegar to the stock before you cook it, also help to extract all the goodness out of the bones. Add fresh or dried herbs like bay leaves, thyme, parsley and rosemary. The herbs are optional and you can add garlic, turmeric or any other spices like peppercorns for flavour and added benefits. As a chef I was trained not to add salt to my stock for we reduced the stock afterwards by at least 10x to make a concentrated demiglaze, but for your purpose of just making a broth, season the stock with salt.  

8. Leave the stock for at least 8 hours and up to 12 hours on low.

See part two on my website on how to strain the stock.

Devilled kidneys - Gwen's style

Devilled kidneys - Gwen's style

Tiger prawns - yum!

Tiger prawns - yum!