Q Kettlebell Club

Kettlebell Gym Randolph,NJ Friday Recipe 1/27/17

Today we have a very special Friday recipe from Al Sporer, I am very excited about this one. If you don’t know about Bone Broth  just do a search and you will see all the great health benefits and uses for it. He did a awesome job with this e-mail. Thanks AL!

 

Basic Beef Broth

 

This is an easy bone broth recipe that is used for it’s workable flavor as a base for soups, sauces, and smoothies.

 

Bones and where to get them

 

To make high quality broth with lots of CLA, Collagen, Omega-3 and strong anti-inflammatory properties use the best grass fed marrow, shin, and knuckle bones you can find.  Anything with lots of marrow and gristle makes great broth.  I usually get my bones from http://glenmalurefarm.com.  They are at the Sparta Farmers Market and the Morristown farmers market.  I picked up 10 Lbs of bones today for $40 and it will make at least 2 batches.  Whole Foods also carries beef bones, beef shanks and ox tail that can be used.  I only use level 4 or 5 bones from Whole Foods.

 

Prep Time 10 Min
Cook time 24 – 48 hrs.  (longer the better)
Slow cooker/Crock Pot

 

Ingredients:

5lbs of grass fed beef bones (This is for a 6.5 Qt Crock Pot.  If using a different size use approx 1lbs of bones to 1 Qt of water – it doesn’t have to be exact)
5 Quarts of water
3 Large carrots washed but not peeled
1 Beet washed and sliced in half
1 TBS sea salt
1 TBS raw apple cider vinegar (optional)
Optional
Fresh green beans, celery, broccoli, root veggies
2 Turmeric roots washed and sliced length wise

 

Note:  I avoid onions and garlic for basic broth.  We are cooking for a long time and they add a lot of aroma to the house and no noticeable flavor to the broth
Making the Broth

 

Cooking the Broth

 

Add carrot and beets to bottom of pot. Place bones on top of veggies and add water, salt and vinegar).  Your bones can be frozen or thawed.  It doesn’t make a difference and there is no need to defrost frozen bones. Put crock pot on longest low setting (mine is 10 hrs on low) and cover.

 

After your program is finished, continue to cook for another 14 – 38 hours (total cook time 24 – 48 hours).  Add water as needed to keep pot full.

Clarify the Broth

 

After done cooking allow your broth to cool for 2 – 3 hours.  Even after 3 hours it will still be hot.  Carefully pour broth from crook pot through a strainer into glass containers and cover.  Throw out all of the left over bones, veggies, and meat.  All the good stuff and flavor will be in the broth.  Place in refrigerator for 12 hours.  When fully cool, there will be a crust of tallow on top of the broth.  Use spoon to skim off.  Broth will be jello like now.  (If not, use more bones and cook for longer next time).  Keep covered and refrigerated. Use broth within 5 days or freeze and keep for up to 6 months.

 

Ideas for broth:

 

We put broth in ice cube trays and freeze.  Cubes can be added directly to smoothies or used for sauces, soups, and chilli.  You can even heat the cubes in the microwave and drink them straight.

 

Interested in more check out:
The Bone Broth Miracle by Ariane Resnik
http://arianecooks.com/the-bone-broth-miracle/

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