We love this recipe from Dr. Colin Champ, on our medical advisory board. It is packed full of lots of great information and tips. Hope you enjoy!
Step 1: Gather Your Supplies
There are three main elements to a pot of delicious bone broth: the meat, the vegetables, and the spices. For meat, I generally choose one of the following:
- Ox tail
- Marrow bones
- Beef shank with marrow bone (pictured below)
Make sure they are 100% grass-fed. This results in a healthier meat with more vitamin A and E, beta-carotene, cancer-fighting conjugated linoleic acid, and anti-inflammatory omega-3 fatty acids. Pasture-raised and grass-fed labels are better than conventional beef as they at least get some grass in their diet, but 100% grass-fed means they are fed no grains. Much like in humans, grains fatten up cows, cause infections, and leave their meat and fat without the potential health benefits.
For vegetables, one is only limited by his or her creativity, but I generally choose the following:
- Bok Choy
- Kimchi (to be added in the morning when consuming)
Much like vegetables, spices can be as extreme or mild as one wishes. I generally choose the following:
- Sea salt
- Himalayan pink salt
- Fresh ground pepper
- Cumin (on rare occasions)
Finally, buy eggs that are pasture-raised, which means they roam the field eating bugs and worms. This is the normal diet of chickens and allows them to produce much healthier eggs with more vitamins and nutrients. They also taste significantly better and when compared to standard eggs (which have the nutrition nearly eliminated) and are well worth the extra money or a trip to a local farm.
Step 2: Cooking the bones
Cook at 350 degrees for 20-30 minutes or until brown for the bones. This is highly dependent on the thickness of the cuts, and the type of meat, so keep a close eye on it while it is cooking. Do not cook over 350 degrees as excessively high heat can damage the fats and some of the nutritious properties of the meat.
Step 3: Readying the broth
While the bones are cooking, fill a large metal pot with water and bring it to a boil. Throughout the cooking process the water will continue to evaporate and more will need to be added. However, keep in mind that all the supplies will eventually end up in here and leave some room.
Step 4: Adding the spices to the broth
While the bones continue to roast, add your planned spices to the broth. There is no right or wrong amount, and usually during the cooking process, the spiciness and saltiness weaken. As a result, you will likely add some more while you are eating it. To steal a line from my grandmother, I generally “add a pinch or two here or there.” This is an acquired skill with a short learning curve, so after a couple tries you will figure out what you like best.
Step 5: Add bones/oxtail and vinegar to the pot
When the meat is thoroughly cooked, add it to the boiling water along with at least one half cup of apple cider vinegar. More vinegar helps to extract more fat from the meat and bones, but gives it more of a sour taste. Again, this can be adjusted to your liking.
- Let the marrow and bones boil in water for anywhere from 4-8 hours. The longer the boil, the more is extracted from the bones.
- At this point, bring the heat down to a simmer, and let this sit for another 8-12 hours. Some even advocate letting this simmer overnight, but I do not have the time or patience for that so I stick with 12 hours max.
- Continue replacing the water while it evaporates or you will burn your kitchen down.
- Don’t burn your kitchen down.
Step 6: Finishing touches
When the meat and broth is complete, remove the bones from the broth, keeping the meat from the shank. With oxtail, some choose to discard the meat, but leaving it leads to a heartier meal.
- Add the vegetables and let cook until they become soft and flimsy.
- Add 12-24 whole eggs
- Stir somewhat vigorously to make sure the egg yolks break up.
Once the eggs cook, which takes about ten minutes, the bone broth is ready to eat. I often add kimchi, raw cheese from grass-fed cows, or eat as is.
The Final Product
While the cooking time is quite long, the preparation is pretty minimal. Heating it up in the morning is even easier. I put it on the stove while I get ready, so the preparation takes only about three minutes. Yet, it supplies me with the most vitamins, nutrients, and hunger-satisfying breakfast possible.
Are you ready to change your morning forever?
To Your Health,
Dr. Colin Champ