Bone Broth
The US bone broth trend in early 2000’s was interesting. Instead of coffee shops, you could slip into the broth cafe and have a cup before speeding off to work. The trend got a little fanatical, suddenly there was a bone shortage, some restaurants were simply opening boxed broths and heating them up for the customer, there were articles on the benefits of broth, and just as many renouncing it as ‘over-cooked, old and dead food’…it got weird to say the least.
So what’s my take on broths?
They are fabulous, there isn’t a culture in history (since we’ve been cooking) that doesn’t use stocks or broths in their cooking, whether that’s a quick vegetable broth or a slowly simmered bone broth. Broths and stocks are kitchen basic. Besides making a humble or extravagant soup, they can be used to cook grains or legumes, and braise vegetables. Broths and stocks evolved out of simple necessity - of needing to use what you are blessed to have. The trimming of vegetables and bones would get tossed in the pot – don’t want to lose all that beautiful nourishment. Most stocks and broths would vary greatly depending on what the cook had in the kitchen and what they needed to use up. In some customs, larger bones, such as oxtail, are served with the soup and people may work out the marrow and eat it. Be careful of noshing on small bones - choking hazard!
The ‘perfected’ soup recipes of precise flavor and measurements evolved when society started having greater abundance and availability to be able to choose and control the recipes more.
I use a variety, as soups are a large part of my diet. Sometimes I purposefully set out to create a certain flavor, other times I wait to see what I’ve got and then adjust the flavorings. Is it difficult to make? No, it just likes to take its time, especially if you want to get the most out of the broth. Soup, in general, is highly nourishing and allows for many variations but there are a few rules to observe when making a bone marrow broth. I store bones and vegetable trimmings in bags in the freezer so I can use them when I choose too. On a side note, if I have boiled potatoes or braised leafy greens or vegetables, I save that water. It will either water my garden plants or be used as a part of the next soup.
I am very conscious of the state of the planet and food security issues. One of the major concerns we have right now is sustainability, especially in regards to animals. Please consider if you do choose to eat animal proteins get them local and sustainable.
Below is a very basic recipe try it as is or play with it. A few quick tips when you are adjusting flavors. Sours (like vinegar or lemon) brighten the flavor. Salt marries or blends the flavor. If you over salt the pot, toss in a potato that loves to soak up salt. Fat satiates, and comforts – which is why we love it so much. I tend to leave my broths unflavored of spices (except for what might have been on the turkey or meat when it was cooked). This allows for a mostly blank pallet. Then you can flavor the dish or soup as you build it. Do you want Asian, Mediterranean, American? So many options.
Servings: 6-10 Prep Time: 30 mins Cook time: 3-8 hours
Ingredients
1 Chicken or turkey carcass (mostly cleaned of meat) or 4 lbs of beef, buffalo or other bones, knuckles
8 quarts water
1 large leek or onion cleaned and coarsely chopped
1 large carrot coarsely chopped
3 stalks celery coarsely chopped
1/2 cup vinegar optional
Optional - mushrooms, tomatoes, peppers, the lone parsnip hanging out in the fridge…
Optional - sprigs of your favorite herbs - rosemary, thyme, etc.
Instructions
Place all ingredients in a large stock pot or crock pot, cook the bones in the water for a minimum of 3-4 hours, 6-8 hours is best. Really, it is that simple. For hard, larger bones you may want to crack them with a mallet to encourage the marrow to leech out. Add in vegetables while cooking—nope, you don't need to dice and peel them—you will strain them out later.
Skim off the fat that arises while cooking or wait until it's done cooking. Allow the broth to cool slightly and then remove the bones or carcass. If you have a carcass that still had meat on it, wait until it's cooled to finish picking the bones.
Line another large pot with a cheese cloth or fine sieve and pour the broth through. Careful with hot liquids–burnt fingers! Allow the broth to chill completely and skim off any additional fat. Now you have a basic broth. Adjust the seasonings and drink as is or use it as a soup base, to steam veggies in or to cook your grains.
Healing highlights and energetics
Marrow broth is an often overlooked food that is deeply nourishing to the body and spirit. In Chinese medicine it is excellent at treating ‘failure to grow and thrive’ (a common pattern of deficiency in children) the elderly or those recovering from illness. But you need not wait until one of these disharmonies arises to utilize its amazing benefits. Marrow broths build Blood, treats anemic conditions and strengthen the brain, bones and strongly stimulate the immune system. The energetics of each broth will change depending on its ingredients. All animal protein build Qi, Blood, & Yang. They nourish the Jing (essence) and creates a deep calm. This is perfect recommendation for anyone with general deficiencies, large or small.
Here’s to your health.
