Monday, December 28, 2015

How to Make Nourishing Beef Bone Broth


Bone broth is definitely all the rage these days, however, this food staple has been around for ages. Cooking the bones of animals along with a variety of vegetables creates a nourishing and extremely flavorful base from which you can create rich-tasting and satisfying soups and stews. Yes bone broth has a small amount of minerals and some easily digested amino acids, but it also has something called umami.

Umami is part of the five tastes along with sweet, salty, bitter, and sour. It's a meaty flavor you get from bone broths, some hard cheeses, tomatoes, mushrooms, soy sauce, fish sauce, and other fermented foods. It's the taste that makes you go "ahhhh" after a good meal, helping to create pleasure in eating and a satisfaction with your meal that leads to satiety.

I like to cook beef bone broth in the wintertime because of the long cooking time. When I make beef bone broth I usually make a large batch in my 12-quart stockpot and cook it all day for about 3 days on a low simmer and then set the pot on my garage floor to cool during the night, then bring it back in the next morning, adding back in water that was lost through evaporation. I don't have a slow cooker large enough to fit this recipe! During this long cooking time, the collagen matrix in the bones begins to break down into free amino acids, making the broth a good source of glycine and proline. Free glycine  is very beneficial because it can to bind to toxic chemicals and pull them out of the body in a Phase 2 liver detoxification reaction called glycination. Glycine also supports the production of glutathione (the body's primary antioxidant) and helps to rebuild collagen within our own bone structure. The acids (vinegar or wine) added to the broth during cooking also break down the meaty parts of the bone, freeing some additional amino acids. These free amino acids in the broth can be very beneficial for those with weak or compromised digestion. Oftentimes people with impaired digestion are deficient in amino acids, so bone broths can provide a quick route back to health.

If you have an autoimmune condition, have adrenal fatigue, have food and environmental allergies, have poor digestion, or have a child or toddler who is pale and malnourished then consider adding bone broth into your weekly meal planning.

Look for organic, pastured beef knuckle and marrow bones at your local Farmer's Market or health food store (they can often be found in the freezer section). I like to roast the bones in the oven first before making the broth. This creates both a richer flavor and helps to remove some of the excess fat.

I hope you enjoy this nourishing beef bone broth recipe (also called beef stock)! I like to use it as a base for lentil and vegetable soups, beef stew, and minestrone soup! My Nourishing Meals cookbook has plenty of soup and stew recipes where this bone broth can be used if you need any recipe inspiration!

5 Pounds of Pastured Beef Bones Before Roasting

Healing Beef Bone Broth Recipe

Beef bone broth is rich in flavor and nutrients. Sip a mug of it when you are feeling under the weather, or use it as a base for soups and stews. If you don’t have burgundy or red wine on hand, replace it with ¼ cup red wine vinegar. In the wintertime, I like to cook my stock on the stove all day, and then place it in my cold garage overnight, then in the morning I return the pot to the stove and let it cook all day. Keep doing this for 3 to 4 days total. Alternatively you can use a large crockpot and cook for a few days.

5 pounds organic beef soup bones (knuckle, marrow, and some meaty bones)
3 medium onions, chopped
3 to 4 carrots, chopped
4 to 5 celery stalks, chopped
2 garlic heads, chopped
5 to 6 sun-dried tomatoes
3 bay leaves
1 tablespoon whole black peppercorns
handful fresh thyme
1 cup burgundy cooking wine or red wine
5 quarts water
1 tablespoon sea salt


Preheat oven to 375 degrees F. Place bones onto a rimmed cookie sheet and roast for 45 to 60 minutes. Use tongs to place them into an 8- or 12-quart stockpot. Add the remaining ingredients.

Bring to a gentle boil. Watch for any scum to rise to the top and skim off. Cover and simmer over medium-low heat for 12 to 72 hours; adding more water as needed.

Remove the bones and pick off any meat left on the bones. Save the meat and incorporate into another dish (salads, tacos, soup, etc.). Strain stock into another pot or large bowl using a fine mesh strainer. Ladle into quart jars using a wide-mouthed funnel, leaving 1 to 2 inches of space from the top. Let the stock completely cool in your refrigerator, then freeze uncovered. Once frozen you can screw the lids on. Doing it this way prevents the jars from cracking. If you plan on using your stock within a week then refrigerate until ready to use.

When ready to use, you will see a layer of fat at the top of the jar. Skim this off before using (you can save the fat in a small jar to sauté with if you wish).

Yield: 4 to 5 quarts

5 Pounds of Pastured Beef Bones After Roasting

More Nourishing Soup and Stock Recipes:


Subscribe to this blog via Email
Follow me on Facebook
Follow me on Twitter
Follow me on Instagram

About the Author

Alissa Segersten holds a Bachelor's of Science in Nutrition from Bastyr University. She is the founder of Whole Life Nutrition, the mother of five children, a whole foods cooking instructor, professional recipe developer, and cookbook author. She is passionate about helping others find a diet that will truly nourish them, and offers elimination diet recipes, healthy gluten-free recipes, paleo and vegan recipes, as well as tips for feeding your family a nourishing, whole foods diet. Alissa is the author of two very popular gluten-free, whole foods cookbooks and guidebooks: The Whole Life Nutrition Cookbook and Nourishing Meals. She is also the co-author of The Elimination Diet book. Connect with her on Facebook, Twitter, Pinterest, and Instagram!

4 comments:

  1. That is a great tip about freezing the jars and adding the lids after it's frozen. I've been freezing my broth in bags and not too happy about the plastic bags but didn't want my glass jars breaking. Thanks for the tip!

    ReplyDelete
  2. Is oxtail ok to use for making bone broth? I am surprised to be having troubles locating the bones to make broth with here in Iowa! Thank you for all the fantastic recipes!

    ReplyDelete
  3. Is oxtail good to use when making this bone broth? I have been reading your blog and using your cookbook for years and since this is the first time I've posted, I just want to let you know that my husband was diagnosed with Crohns as a child and has had years of damage we have been dealing with. Your knowledge and recipes have been a Godsend! Thank you!

    ReplyDelete
  4. Miss your posts. Thank you for your inspiration!

    ReplyDelete

Join the Conversation!

I'd love to hear your feedback with my recipes. If you make any changes or substitutions then please share what you did so others can learn.

If you have a question about a recipe, please leave it here. I will do my best to answer it when I have time.

Comment moderation is in place. Your comment will be only be visible here once I publish it.

Thanks and Happy Cooking! ~Ali :)