Recipe of the Season


Bone Marrow Broth - 101

Taking the time to make your own bone broth is surely the way to go if you want to get the biggest nutrient bang per cup of broth! (see the video of the season for more info)

It is just as easy as making your own basic stock, except that it requires a little more time, and a few specific ingredients. Don't worry, we will help you find what you are looking for.

On this page you will find recipes for chicken, beef, and fish bone marrow stock/broth. You will also find a few creative ways in which to use the bone broth, and a way to prepare and enjoy marrow without making bone broth specifically.

We understand that not every person is going to eat an animal product. So we have included a veggie marrow stock recipe for you! (Interestingly enough, many vegans/vegetarians allow this to be their one and only animal product they ingest, because it is such a healing and supportive food. Many vegetarians and vegans don't quite get all the nutrients their human bodies need due to lack of substantial choices. Bone broth fills in the nutritional gaps AND helps to make sure that the entire animal is used for a great nourishing purpose).

Where do I get the bones needed for bone broth?

The bones used for marrow broths in beef are typically 60-40 combo of femur bones and soup bones. Chicken bones are easy you just use all the bones after roasting or cooking a chicken. Fish is trickier since they typically de-bone them, but ask for the heads, tails and such at the meat market and you should have what you need. Some great places to find bones for marrow broth are healthy food stores like New Seasons, Whole foods, non-vegetarian food co-ops, and your local neighborhood meat market. Try and use free range and organic as much as possible as they render the biggest amount of gelatin and other healing nutrients found in the animals in their natural state.

Here are our recipes for the season!


A very simple Chicken Bone Broth

Ingredients and supplies:

  • 1 rotisserie chicken
  • 1 T. apple cider vinegar
  • Filtered water
  • A crock pot or pot with a well fitted lid
  • A fine metal sieve
  • Optional – onion and/or onion peels, carrots, celery

Beginner’s Bone Broth Preparation:

  1. Eat your store bought rotisserie chicken (preferably organic and free range if you can find it).
  2. Place the remaining ‘frame’ of the chicken (the bones, skin, and cartilaginous bits) into a crock pot or pot.
  3. Cover the bones with water, adding a tablespoon of apple cider vinegar per chicken frame.
  4. Cover and cook on low for a minimum of 6 hours up to 24 hours or until the bones crumble when pinched.
  5. Carefully strain the broth through a fine metal sieve and discard the bones.
  6. Use the broth immediately, store in the fridge for about a week or freeze for future use in ice cube trays for quick defrosting. If saving for later, I prefer to concentrate my broth by simmering it until it is half of its volume to save on space in my fridge or freezer.

NA, Jenny. Perpetual Soup: The Easiest Bone Broth You’ll Make. Nourished Kitchen, Jan. 15, 2013. Nourished Kitchen. Dec. 2011.


Beef Bone Broth

This can be a little more complicated if you don't cook with beef often, but truly... it's super easy!

Step 1:

Find a source for your beef bones. I typically mix two types of beef bones when I make bone broth. I’ll use half of the recipe with “Beef Marrow Bones” like these:


And the other half of my batch will contain “Beef Soup Bones” like these:


“Beef Soup Bones” will tend to have more meat on them than the “Marrow Bones” do. For the best healing effects, find a source that uses certified Grass Fed Cows. (For extra credit, grab some knuckle to throw in the pot as well).

If you can’t find them at the grocery store call around to different butchers – they usually have plenty of them. Local farmers that raise grass fed cows will also be able to tell you which butcher they typically take their cows to and you can source it from there.

I like to make beef bone broth in a slow cooker, which fits about 5 pounds of bones. So I use about 2.5 pounds of “Marrow Bones” and 2.5 pounds of “Beef Soup Bones.”

Step 2:

Add all 5 pounds of bones into a slow cooker.

Don’t forget to add either a few shots of apple cider vinegar OR the juice from one lemon. They provide acids that help extract more nutrients from the bones.

Next, fill the slow cooker with water (preferably filtered) and set it for 24 hours on low heat.

HOT TIP: Sometimes the smell can bother family/friends/pets (ha-ha). Lately, I’ve actually been setting this out in my garage to cook so I don’t have to fill my house with bone broth scent.


Step 3:

After the bones have been cooking for 24-hours you can add in a few veggies for flavor. You won’t be eating these, so don’t bother peeling them or cutting off the stems:

  • Carrots
  • Celery Stalks
  • Sweet Onion
  • 2 Tablespoons Parsley
  • 2 Tablespoons Sea Salt
  • 2 Tablespoons Black Pepper

Then set it for another 12 hours or so… but timing is completely up to you. The longer you cook it on low the more the bones will break down and release nutrients into the broth.

Step 4:

After about 30 hours, check the marrow bones to make sure the marrow has fallen out of the bone. Sometimes I have to pick out the bones with tongs and use a fork to knock the marrow out of the center.


Step 5:

Once the bones have been slow cooking for 36 hours, turn off the slow cooker and let it cool down naturally for a few hours. Then I will usually skim off the big stuff like the veggies and give them to the dogs. I have heard you can use the meat and veggies to make good soup but I haven’t tried it yet.

The next step is to drain the broth through a mesh colander like this one:

If you like try and enjoy a cup with a pinch of salt and pepper while it's fresh!

It’s important to ask the question: how am I going to store this broth?

I’ve heard mixed information on how long beef bone broth lasts in the refrigerator, so I’ve been sticking to a week or so. Keep that in mind when you store it. I like to drink about 8-12oz every morning so I need about 70 ounces to last me 7-days.

Glass storage is always a better way to go than plastic… but as you drain the broth through colander you’ll want to pour it right into the container you choose. I like to store mine in glass mason jars like these:

Freeze what you’re not using and try to drink some everyday, use it for soup bases, water substitutes in cooking grains for extra nutrients, and you can disguise some in smoothies too!

N/A, Jordan, Steve. How to make nourishing beef bone broth to heal your gut. SCD Lifestyle, Jan 15, 2013. SCD Lifestyle.


Fish Bone Broth

This is especially good as a broth in paella, or any simmered rice dish with seafood.

Ingredients:

  • 3 or 4 whole carcasses, including heads, of non-oily fish such as sole, turbot, rockfish or snapper
  • 2 tablespoons butter
  • 2 onions, coarsely chopped
  • 1 carrot, coarsely chopped
  • several sprigs fresh thyme
  • several sprigs parsley
  • 1 bay leaf
  • 1/2 cup dry white wine or vermouth
  • 1/4 cup vinegar
  • about 3 quarts cold filtered water

Preparation:

Ideally, fish stock is made from the bones of sole or turbot. But snapper, rock fish and other non-oily fish work equally well; and a good fish merchant will save the carcasses for you if you ask him. The meat market skins and filets the fish for you, giving you the filets for your evening meal and typically debones them as well. As he normally throws these carcasses away, he shouldn't charge you for them. Be sure to take the heads as well as the body—these are especially rich in iodine and fat-soluble vitamins. Classic cooking texts advise against using oily fish such as salmon for making broth, probably because highly unsaturated fish oils become rancid during the long cooking process.

Melt butter in a large stainless steel pot. Add the vegetables and cook very gently, about 1/2 hour, until they are soft. Add wine and bring to a boil. Add the fish carcasses and cover with cold, filtered water. Add vinegar. Bring to a boil and skim off the scum and impurities as they rise to the top. Tie herbs together and add to the pot. Reduce heat, cover and simmer for at least 4 and up to 24 hours. Remove carcasses with tongs or a slotted spoon and strain the liquid into pint-sized storage containers for refrigerator or freezer.

Fallon, Sally. Broth is Beautiful. Weston A Price Foundation. Jan 1, 2000. Weston Price Foundation. Jan 15, 2013.


Spicy Veggie Marrow Broth Soup

This recipe calls for Thai fish sauce, a traditional Thai ingredient made from fermented, salted anchovies. This delicious sauce is rich in minerals, low in fat, and adds a rich flavor to all savory dishes, without tasting of fish! If you do not have Thai fish sauce available, you may like to substitute a natural, unrefined sea salt such as the delicious French Sel de Guerande which also has a wonderful rich flavor and is again rich in minerals (The Meadow on Mississippi is carries an vast salt selection). Another substitute for Thai fish sauce would be a good vegetable instant bouillon.

Ingredients

(Serves two)

  • 400g (14 oz) Vegetable Marrow or large zucchini (courgette)
  • Two large carrots, peeled and grated
  • One large, or two smaller onions
  • 1 pint good, unsalted stock, ideally real bone stock, or veggie stock
  • 30g (1 oz) butter (or ghee) for frying
  • Small piece of fresh root ginger, approx 1 inch, 2.5 cm in length, peeled and finely chopped
  • A little chopped fresh cilantro (coriander) leaf
  • Two teaspoons of fresh lemon peel, finely grated
  • A tablespoon of lemon juice, fresh or from concentrate
  • One fresh green chili, finely chopped
  • A tablespoon of Thai fish sauce, or to taste.

Preparation

Peel and chop the onions quite finely. Peel the marrow skin if it is very tough, chop of the stalk and the other, tough end, and chop into approximately half inch (1 cm) cubes.

Heat a thick bottomed saucepan to a moderate temperature. Add the butter once the saucepan is t heat, and gently stir until melted. Add the chopped onion and marrow, and fry until the onions turns a pale golden color, stirring regularly. Take care to keep the onions from burning as this will impair the flavor.

Add the carrots and fry gently for a further two minutes, stirring all the time.

Add the chili, ginger and bone stock. Stir well and bring gently to the boil, and then simmer for five minutes, stirring from time to time. The flavor of the ginger and chili will infuse the soup, but do not overcook as this will reduce the flavor of the chili.

Just before serving add the chopped, fresh cilantro (coriander), the grated lemon peel, the Thai fish sauce and a squirt of lemon juice. Stir well, simmer very gently for a further minute and then serve.

Brannan, Joanne E. Spicy Vegetable Marrow Soup Recipe. Suite 101. Aug.20 2008. Suite 101. Jan 15, 2013.


Roasted Marrow Bones

Adapted from Fergus Henderson

Time: 20 minutes

Ingredients

  • 8 to 12 center-cut beef or veal marrow bones, 3 inches long, 3 to 4 pounds total
  • 1 cup roughly chopped fresh parsley
  • 2 shallots, thinly sliced
  • 2 teaspoons capers
  • 1 1/2 tablespoons extra virgin olive oil
  • 2 teaspoons fresh lemon juice
  • Coarse sea salt to taste
  • At least 4 1/2-inch-thick slices of crusty bread, toasted.

Preparation

  1. Preheat oven to 450 degrees. Put bones, cut side up, on foil-lined baking sheet or in ovenproof skillet. Cook until marrow is soft and has begun to separate from the bone, about 15 minutes. (Stop before marrow begins to drizzle out.)
  2. Meanwhile, combine parsley, shallots and capers in small bowl. Just before bones are ready, whisk together olive oil and lemon juice and drizzle dressing over parsley mixture until leaves are just coated. Put roasted bones, parsley salad, salt and toast on a large plate. To serve, scoop out marrow, spread on toast, sprinkle with salt and top with parsley salad.

Yield: 4 servings.

Fergus, Henderson. Recipe: Roasted Marrow Bones. NY Times. Oct. 31, 2007. NY Times. Jan 15, 2013.


Marrow and Ginger Jam

A traditional way to use up marrows, or courgettes, that have grown too big for their boots.

Ingredients:

  • 4 unwaxed lemons
  • 1.8kg marrows , peeled and cut into sugar-cube-size pieces
  • 1.8kg jam sugar (with added pectin)
  • large knob fresh root ginger, about 85g, peeled and shredded

Preparation:

  1. Pare the zest from the lemons with a peeler, then juice them, keeping the juice, shells and any pips. Tie the shells and pips into a muslin bag. Put the marrow into a preserving pan with 2 tbsp of the lemon juice, then cook on a medium heat, stirring often, until the pieces are turning translucent and soft but not mushy. Bubble off any juices before stirring in the sugar, the rest of the juice, the zest, ginger and the muslin bag. Stir until the sugar dissolves
  2. Bring to the boil, then simmer for about 10-15 mins or until the marrow has softened completely and the jam has reached setting point (see Tips, below). Pot the jam into warm jars (see below). The flavour of the jam will mature and intensify over the next few months, so tuck it away in a dark, cool place.

Marrow and Ginger Jam. BBC Good Food. Recipe from Good Food magazine, September 2008.


Bone Marrow Aioli

As seen on this sandwich..

Ingredients

  • 8-10 Bone Marrow Logs
  • 1 tbsp Garlic Puree
  • 1 tbsp Roasted Shallot Puree
  • 2 Lemons, Juiced
  • 2 Egg Yolks
  • 1 Qt Olive Oil

Preparation:

  1. Soak bone marrow over night in salted water to purify, slow poach marrow at 225 in oven safe dish covered in foil, for 20min.
  2. Remove marrow from the bones place in a blender with purees, egg, & lemon juice.
  3. Puree the mixture and slowly add Olive Oil, adjust seasoning as desired

Sandwich Assembly:

  1. Take two slices of country loaf bread and spread with Bone Marrow Aioli on both sides, pan sear to golden brown.
  2. Slice the headcheese and layer on the sandwich with, Shishito Salsa, pickled red onions, pickled Shishito.
  3. Top the inside of the sandwich with grilled Bentons Bacon, shaved Borenkas cheese.

Gastronomic Gut Check Recipe. Maxim, Food. Mar. 23, 2011. Maxim. Jan 15, 2013


How to render tallow from marrow bones

We are just providing a link to Erika Strauss's Northwest Edible Life Blog. There is great photos and a lot of steps to follow...too much to include here! The process is super interesting, and for sure worth a look.


For more information on where to buy good quality already prepared bone broth see our video of the season!

Want to recover from athletic injuries or working out quicker? See our Herb of the season page for more!

Why bone broth to begin with? AcuLAND ThinkTANK page describes the benefits!

To ask Lara a question directly email her at Lara Dilkes.

In Good Health,
PDX Acupuncture