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Dining In 1 minute 21 April 2018

Take Stock: Beef Bone Broth

In this series, we explore the basic stocks that every great cuisine is built on. Include this nutrition-packed recipe from COMO Shambhala in your repertoire for healthy cooking.

wellness recipe stock

Stocks are the base building blocks in the culinary world and they are the secret to deep, richly-flavoured sauces, soups and subsequently every other dish. In this series, we get celebrated chefs from different cuisines to share their recipes and tips for making great stock that you can cook and keep in batches to give your homecooking a major boost.

When you’re looking to eat healthier, the best way to go is to prepare your food yourself, so you know exactly what goes into your dishes, and into your body. Building a kitchen that is ready to go often includes prepping ahead and stocking it sauces and stocks.

Try this recipe for a simple, nutritious beef bone broth by with lifestyle brand COMO Shambhala which you can freeze in smaller batches as a replacement for store-bought seasonings and bottled stock which are usually high in sodium and contain additives and preservatives.
Low in fats and carbohydrates, this bone broth contains less than 100 kcal in a 240ml serving, making it a low-calorie, protein-rich flavour booster to dishes that call for a hearty beef stock. Boiling down the bones over a long time also allows the bones to soften and release their nutrients—essential minerals such as calcium, magnesium, iron and zinc—in forms that are easy for the digestive tract to break down and absorb into the bloodstream.

This versatile broth can be tweaked to suit wellness goals or palate preferences. For example, salt can be removed for blood pressure control, and spices and seasonings can be adjusted to taste.

RECOMMENDED READING: See more from the Take Stock series here.
(Pic: COMO Shambhala)
(Pic: COMO Shambhala)

Beef Bone Broth

Recipe courtesy of COMO Shambhala 

Makes 12 - 14 servings of 250-300ml of broth


3.5 kilograms beef bones (marrow, knuckle, ribs)
100 milliliters apple cider vinegar
3.5 litres filtered water
3 celery stalks, halved
3 medium carrots, peeled and halved
3 brown onions, quartered

Optional:
Fresh herbs and spices: Garlic, ginger, turmeric, parsley
Seasonings: Cracked black pepper, chili, sea salt, to taste

Method

1. Add the bones, apple cider vinegar and water to a large stovetop Dutch oven or a crockpot. Let the mixture sit for at least one hour to allow the vinegar to prime the bones.

2. Add all the other ingredients to the pot and bring to a vigorous boil briefly, before reducing to a simmer.

3. Skim the foam from the top of the liquid and discard.

4. Continue simmering over low heat for 24 hours or more. 

5. Cool the broth to room temperature, strain and pour into glass containers. Set in the refrigerator to cool further.

6. Remove the congealed fats from the surface of the broth.

7. Store in the refrigerator for up to seven days or in the freezer for up to six months.

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