A Scary-Sounding Soup That Will Make You Feel
By Western standards, the Paleo-friendly elixir is chock-full of omega-3 fatty acids and vitamin D that boost energy, repair muscle tears and bone injuries, and improve muscle tone. No wonder Kobe and the rest of the Lakers team have incorporated it into their diets. “It’s special in that it’s so nutrient-dense,” says acupuncturist and herbalist Fawn Rangel. “You have to eat a lot of flaxseed to get the same amount of omega-3, and people are sometimes concerned about consuming fish because of the mercury levels. And bone broth is more bio-available, meaning the body can absorb it and use it a lot more efficiently.”
Unlike commonplace stock, which is cooked for a short period of time with vegetable fillers, bone broth typically simmers for up to 10 hours with more bones and fewer vegetables. The long cooking time helps extract the nutrients from the marrow and break down the white cartilage bits we usually toss. (On the spectrum of animals, beef bones contain the most marrow.)
It’s a staple at hole-in-the-wall Chinese eateries, but more glossy restaurants are catching on, too. You can now grab a cup at Belcampo in Los Angeles’ Grand Central Market or San Francisco’s Empero Taste. Online companies, like Bare Bones Broth and Wise Choice Market, have cropped up, too, offering broths made with the bones from organic, grass-fed, locally sourced animals.
But if you have the time (or a slow cooker), bone broth is cheap and easy to make. Just save leftover bones from dinner—raw or roasted will do—or ask your butcher, who’ll likely hand over bones for free. Check out the recipe below.
Adapted from Ancient Wisdom, Modern Kitchen by Yuan Wang, Warren Shier and Mike Ono; makes 10 to 14 cups.
2 pounds of cooked of beef, lamb, or pork bones (organic is preferable)
1/2 cup rice wine or white wine (the acidic properties help extract the marrow)
16 cups water
1 medium-size carrot chopped into 1-inch pieces (optional)
1 medium-size onion chopped into 1-inch pieces
1 handful dry or fresh shitake mushrooms (to deepen flavor; optional)
8 to 10 dried Chinese dates, or jujubes (to combat fatigue and nourish blood; optional)
1/4 cup goji berries (to boost immune system and eye health; optional)
Fresh ginger (to aid digestion; optional)
Place the bones, wine, water, vegetables, and additional toppings (if using) in a large pot. If the bones aren’t covered with liquid, add water until they are.
Bring to a boil, lower the heat, and simmer uncovered for 5 minutes. Skim off and discard any froth that rises to the top of the stock.
For beef bones, simmer covered for 8 to 10 hours; add more water if needed. For pork or lamb bones, simmer, covered for at least 2 hours.
Remove the bones, vegetables, and additional ingredients from the stock using a slotted spoon, a strainer, or a piece of cheesecloth.
Skim off any excess fat. Season the stock with salt if desired (or wait to add until you cook with the stock).
Drink a cup with sliced scallions (as many Chinese do) or use as a stew base. If you aren’t using the stock immediately, store in the fridge for 3 to 4 days or freeze in portioned, airtight containers for 1 to 2 months.
Check-out DETAILS magazine for the original article here: http://www.details.com/blogs/daily-details/2014/10/bone-broth.html