Known for its high iron and protein content, bone marrow adds nutritive value to broth that other bones simply cannot. Although high in monounsaturated fat (a good fat thought to help lower cholesterol), all or part of the fat can be scraped off the broth after cooking. This recipe calls for beef short ribs and marrow bones, as beef bones in general offer both flavor and a wealth of nutritive value from naturally occurring glucosamine, gelatin, collagen, and other bio-available minerals like calcium, phosphorus, zinc, and vitamins B6 and B12. When nutrients are bioavailable, our bodies can easily digest and absorb them, allowing metabolic resources to be allocated elsewhere.
Yield: 5-6 quarts
Prep Time: 20 minutes
Cooking Time: 11 hours
1lb beef short ribs
2lbs marrow bones
1 head garlic, cloves smashed
4 medium shallots, loosely chopped
3 carrots, loosely chopped
3 potatoes, loosely chopped
2 stalks celery, loosely chopped
1 bunch fresh parsley
1 bunch fresh thyme
3 bay leafs
1 tablespoon pepper
½ cup dry red wine
1/3 cup sherry vinegar (do not leave the vinegar out, as it helps draw nutrients out of the bones)
7 quarts (28 cups) filtered water
1 tablespoon sea salt
- Preheat oven to 450 degrees. Place beef loin ribs on a baking sheet and roast for 12 minutes. Once cooked, remove from pan and place in a 12 quart stock pot.
- Add all other ingredients EXCEPT salt, to the stock pot
- Bring the stock to a boil. Reduce heat to low and simmer covered for 11 hours.
- Strain the entire contents of the stock pot by pouring the stock through a metal strainer, into another large pot. Discard the solids. At this point, salt can be added to taste.
- Chill for at least 3 hours. Remove solid fats from surface.
- Broth can be used immediately or frozen for up to three months.