Food

Traditional Bone Broth

 

This recipe has great flavour because it needs to boil for 8-12 hours. Don’t be scared – please read on, it’s worth it!

I started making this recipe for myself after about four years of having changed my diet when I learned that marrow broth is extremely effective for healing the gut. The bones of bones and marrow of beef (don’t use anything else!) release substances such as glutamine, collagen, gelatine, glycine and proline – which all play a role in fuelling the intestinal cells and even repairing a leaky gut.

Enjoy a little bowl of this broth once a day for a longer period of time if you are having problems with digestion. I had it more or less every day for two months straight and slowly started seeing a shift. And one day I realised that my gut was completely healed.

I used to go to Borough Market once every two weeks where the nicest butcher gave me 3 kilograms of beef bones and marrow, which I boiled for 12 hours straight, often over night. Then I saved enough broth for one week in the fridge and placed the rest in smaller containers in the freezer.

You can naturally cut down the ingredients to half of what I use. The quantities don’t really matter. However, the broth still needs to boil 8-12 hours, to get the bones and the marrow to release all the healing substances they contain.

I bought a cheap 11L pot (costing 10 pounds) online when I started making this soup and it was well worth the money and saved a whole lot of mess making in the kitchen.

Ingredients

2 tbsp ghee or olive oil
3 carrots
1 onion
1 parsnip
3 kg beef bones and marrow (the bones should have some meat on them but the most important thing is to ask your butcher for good pieces of bone and marrow)
1 tsp salt
10 black pepper corns
2 tsp turmeric
2 bay leaves
2 tbsp apple cider vinegar with the mother in it
7.5 l water

INSTRUCTIONS

  1. Peel and chop the onion roughly. Cut the carrots into coins and do the same with the parsnip. Place the carrots, the onion and the parsnip in a deep pot (preferably a 10-12 litre pot) and fry the vegetables for one or two minutes in ghee or olive oil
  2. Add all the beef bones, as many as you can fit into your pot, and cover it with water (about 7-8 litres if you can, but otherwise as much as possible). The quantities do not matter here. The main thing is that the bones should boil in the water for a long time. Also add the apple cider vinegar (which will extract the healing substances from the marrow), spices and bring the soup to the boil, then immediately lowering the heat to the lowest possible. Also put on a lid, don’t seal it completely but let some air in. Let the soup simmer for 10-20 hours, the longer the better and I usually let the soup simmer over night. You do not need to stir in between, but just let it be. The water will slowly evaporate and you will end up with a very fatty and flavourful broth
  3. Remove the bones and take off the meat. You can eat it with the soup or separately, whatever you prefer, but the healing substances are found in the broth, not in the meat or the vegetables. Place the soup in small containers or plastic bags in the fridge/freezer and take one out every day. Heat it up and eat it and feel how your gut improves, day by day

Stephanie is the founder of Helpings and the creator of all content on the platform. Watch her TEDx talk, 'Holy Shit', about digestion on YouTube, organized at King's Collage London in 2016. Stephanie is currently building her second business, a chocolate brand called kAAKAO, and she shares her experience by means of inspiring other entrepreneurs to excel in business and in life.

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