Beef Bone Broth
Author: Stacy and Macy Date Posted:9 March 2017
Cooking Tips: Stock up on cheap cuts of meat and bones and create your own bone broth. Turkey and chicken necks and boney beef cuts are perfect! Roast and freeze then use as and when needed!
Training Tip: Strengthen your obliques! These are the muscles at the side of your torso that stop your spine from snapping. That alone should be enough of an incentive! However the obliques are also your main torso rotating muscle. Having strong obliques can help to prevent lower back pain.
How Do I Strengthen My Obliques: Through side bends/teapots, rotations such as; Russian twists, wood chops. Weighted carries such as yoke, farmers and suitcase carries. Go heavy and light, long and short. Add variations of these 2-3 times per week.
RECIPE OF THE WEEK
Beef Bone Broth
The longer you cook this nourishing broth, the more savory and concentrated it will become.
Makes about 8 cups of broth, depending on cooking time
Prep time: 9-24 hours | Cook time: 30 mins | Serves: Makes about 8 cups of broth, depending on cooking time.
- 4 pounds beef bones, preferably a mix of marrow bones and bones with a little meat on them, such as oxtail, short ribs, or knuckle bones (cut in half by a butcher)
- 2 medium unpeeled carrots, cut into 2-inch pieces
- 1 medium leek, end trimmed, cut into 2-inch pieces
- 1 medium onion, quartered
- 1 garlic head, halved crosswise
- 2 celery stalks, cut into 2-inch pieces
- 2 bay leaves
- 2 tablespoons black peppercorns
- 1 tablespoon cider vinegar
- 6-quart (or larger) stockpot or a large slow cooker
1. Preheat oven to 450°F. Place beef bones, carrots, leek, onion, and garlic on a roasting pan or rimmed baking sheet and roast for 20 minutes. Toss the contents of the pan and continue to roast until deeply browned, about 20 minutes more.
2. Fill a large (at least 6-quart) stockpot with 12 cups of water (preferably filtered) . Add celery, bay leaves, peppercorns, and vinegar. Scrape the roasted bones and vegetables into the pot along with any juices. Add more water if necessary to cover bones and vegetables.
3. Cover the pot and bring to a gentle boil. Reduce heat to a very low simmer and cook with lid slightly ajar, skimming foam and excess fat occasionally, for at least 8 but up to 24 hours on the stovetop. (Do not leave on stovetop unattended, simply cool and continue simmering the next day.) The longer you simmer it, the better your broth will be. Add more water if necessary to ensure bones and vegetables are fully submerged. Alternately, you can cook the broth in a slow cooker on low for the same amount of time.
4. Remove the pot from the heat and let cool slightly. Strain broth using a fine-mesh sieve and discard bones and vegetables. Let continue to cool until barely warm, then refrigerate in smaller containers overnight. Remove solidified fat from the top of the chilled broth.
Broth can be stored for up to 5 days in the refrigerator and up to 6 months in the freezer.
ABOUT THE AUTHORS
Matty and Stace from The Chief Life are driven to educate and assist you with your health, nutrition and fitness related goals. They are both CrossFit coaches, have heaps of skills with nutrition and Stacey is a Dietitian with almost 10 years of experience. If you want to know how to get the most out of yourself through quality nutrition, we can help! Head to thechieflife.com for more info, to get in touch or to order your personalised meal plan or training program. We create the plans so all you have to do is make it happen! “Stop thinking about it and go be about it”.