High Nutrition Beef Bone Broth

Two Methods: Instant Pot and Stove Top/Oven Methods

Sometimes, getting enough nutrition is difficult. High-dose chemo does a number on the entire gastrointestinal tract. Gentle but nutritious food is essential.

This recipe is fiddly and time-consuming, but it is oh-so-worth it. It is packed with goodness and is easy on the tummy.

High Nutrition Beef Bone Broth (photo by author)

High Nutrition Beef Bone Broth

Instant Pot and Stovetop/Oven Methods

Yield 10-12 cups

• 3 pounds beef marrow bones 

(Notes: Use grass-fed, grass-finished bones—nutritionally, it matters. Be sure your butcher cuts the bones small enough to fit in your Instant Pot.)

• 1 chicken foot, if you can find them, often in the frozen section, adds a good “mouth feel” to the broth

• 1 celery stalk rough cut into big pieces (Leaves have lots of nutrition; include them)

• 1 onion cut in quarters, leave skin on (you can substitute 1 leek cut in ¼ lengthwise, greens and all)

• 3 carrots, unpeeled, rough cut into a few pieces

• 1 Garnet Sweet Potato, unpeeled, rough cut into a few pieces

• 1 Red Potato, unpeeled, rough cut into a few pieces

• 1 head of garlic cut in 1/2 (leave skin/paper on, cut in 1/2)

• 1 2-inch piece of ginger, unpeeled, rough cut

• 1 T. kosher salt *

• 2 bay leaves

• Fresh herbs, as desired (thyme, rosemary, basil, sage, parsley)

• 3 T. apple cider vinegar (It helps extract the minerals from the bones.)

• 8 cups filtered water, or more

* This recipe is pepper-free. You can add pepper if you prefer, can tolerate it.

1. Preheat oven to 425°F.

2. Blanch the bones:

   1. Put bones in a pot big enough to cover them with cold water.

   2. Bring to a boil and boil for 20 minutes.

   3. Skim off the “scum” and “foam” that rises to the top; those are the impurities.  

   4. Remove the bones when done and proceed to roasting.

3.  Place bones on a baking sheet and bake for 45 min at 425°F until brown.

4.  Meanwhile, wash and cut veggies and set aside.

Jump to Instant Pot Method below, if you prefer.

Stove Top /Oven Method

5. Place hot bones in large pot.

6. Add apple cider vinegar.

7. Add prepared veggies and seasonings.

8. Cover veggies with cold filtered water, 12 cups of more.

9. Pre-heat oven to 225°F.

10. Bring uncovered pot to a boil on the stove.

11. Once boiling, cover with lid slightly askew and transfer to oven.

12. Continue “simmering” in oven, for up to 24 hours, checking to be sure broth temp remains at about 185°F. Add water to keep volume up if there too much evaporation.

Jump to Step 13 below.

Note: If oven has “energy saver” auto shut off, use a “timed bake” or shut off and restart to reset timer.

Instant Pot Method

5. Place hot bones in Instant Pot.

6. Add apple cider vinegar.

7. Add prepared veggies and seasonings.

8. Fill Instant Pot to max line with cold filtered water.

9. Allow to sit for at least 30 minutes, an hour is best.

10. Cover with lid. Set to Sealing.

11. Press manual or pressure cook and set time to 180 minutes.

12. When finished, allow to release naturally

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Continue the Process

13. Move pot to counter, and discard bones and veggies.

14. Pour remaining liquid through a strainer into one or more roasting pans about 3 inches deep for quick cooling

Note: If your broth didn't make about 10 cups, you can add ice to make up the difference. This will also cool it down faster.

15. Cool in refrigerator overnight. This allows the fat to rise to the top.

16. The next day, skim the layer of fat and throw it away.

17. Pre-freeze in desired portions (I like 1 cup), transfer to vacuum-sealed bags, and freeze for up to one year. (Or portion them into Souper Cubes!) 

    

    We eat with our eyes. I like to cook with my eyes too.