The Amazing Bone Broth (aka Nature’s Meat Juice) + VIDEO!!!
Just returned from an action-packed trip to the Southwest! First stop was Santa Fe, New Mexico, where I taught a series of Paleo Superfoods Cooking Classes through CrossFit Santa Fe. I even did my first crossfit class!! I grew up in Taos, which is about an hour and a half north, and minus the spring pollen, twas lovely to be home, especially indulging in lotsa green chile and hiking to see these awesome petroglyphs (so cave girl of me, I know):
It was so fun to meet new friends, see old friends, and mi mamasita (that can’t possibly be Spanish, but I don’t speak Spanish so we’ll let it slide). Tait Fletcher, the co-owner of CrossFit Santa Fe (bald dude with mustache in pic), invited me to be on his new podcast, “Stay Bulletproof with Tait Fletcher”. We talked about digestive health, juicing, eating paleo, finding your passion, our broken healthcare system, and transformation…all in under an hour. Worth a listen if you have a tolerance for Tait’s PG-13 language and lots of random tangets. I like talking.
From there, I flew to Austin, Texas to the annual Paleo FX conference. I accompanied two dear friends, Dr. Lauren Noel and Steph Greunke, RD, both killer Paleo docs. Dr. Lo dropped the paleo knowledge on several panels and educated us on the potential shortcomings of the paleo diet when not done properly (I’m writing an article for Paleo Magazine on that very topic as we speak) I also met some of the paleo peeps I admire and have shaped my journey: Robb Wolf (he, Lauren, and I have THE SAME BIRTHDAY…you know how cool I think that is), Chris Kresser, and Diane Sanfilipo, author of “Practical Paleo” (must-have paleo resource book). Also been having some very interesting conversations with some very interesting people about publishing Paleogasm and bringing it to a larger market. Stay tuned for updates…
On that note, here’s another FitLife Kitchen pre-release (part of their Digestive Health Protocol that you will definitely want…I think it comes out in a couple weeks): BONE BROTH!!!! Let me tell you, my people, bone broth is ALL THE RAGE right now. I made a big batch at the cooking class and it was mentioned on pretty much every panel at Paleo FX as nature’s untapped superfood.
The way Drew explains it, our body is like a human juicer. Our digestive system has to separate the nutrients from the fibers and other stuff to get what it needs into the blood to carry it to the part of your body that needs it. That’s why juicing is so great: all of those nutrients are readily available to be used without your body having to work for them. Dr. Lo will explain aaaaaaallll of the health benefits in the video, but know that the vital nutrients and minerals found in the bone (the foundational structure for life) are extracted into the broth where your body can easily reap the benefits. That’s why I fondly refer to in now as “meat juice”. Watch the video and go make yourself a big pot!
(CLICK THE PICTURE TO PLAY VIDEO)
Roasted Beef Broth
- 3-4 pounds of beef marrow and/or knuckle bones
- 2-3 pounds meaty rib and/or neck bones
- 5 quarts water
- 1/4 cup apple cider vinegar
- 3 onions, coarsely chopped
- 3 carrots coarsely chopped
- 3 stalks celery, coarsely chopped
- 1 head garlic
- 4 bay leaves
- 2 rosemary sprigs, optional
- 6 thyme sprigs, optional
- 1 tablespoon whole peppercorns
- Redmond’s Real Salt, to taste (once broth finished)
Roast bones and veggies on 2 large rimmed baking sheets or roasting pan and brown in the oven at 450 degrees until well-browned, about 30 minutes. Add water and vinegar to stockpot (the vinegar helps pull the minerals from the bones, so don’t omit). Add the browned bones and veggies to the pot, deglaze your roasting pan with hot water and get up all of the brown bits, pour this liquid into the pot. Add additional water if needed to cover the bones. Bring to a boil and remove the scum/foam that rises to the top. Reduce heat, cover and simmer for at least 24 hours and as long as 72. Check frequently and add more water as needed (depending on the seal of the pot and how much moisture is released). The longer you cook the stock, the more rich and flavorful it will be. After you simmer for 24-72 hours, remove the bones with a slotted spoon and/or tongs. Strain the stock into a large bowl, then ladle into wide mouth mason jars. Let the jars sit until they are pretty cool, then refrigerate. I would not recommend freezing in glass as they often break. Better to freeze in BPA-free plastic once totally cooled. You can remove the congealed fat after refrigerating or even freezing, if you want to reduce it a step. Stays fresh in fridge about a week.
Aaaaaaand if you haven’t yet snagged your copy of Paleogasm or watched the super-fun trailer, I think its time 😉