Roasted Vegetable Bone Marrow Broth
To be honest, the first time someone (Neena!) suggested I roast up some marrow bones and eat them to fortify my system, I turned up nose and said “ew, no thanks.” What a difference some research makes! And a new organic local meat butcher shop in nearby Ashland, Oregon. Bone broth is a superfood! It is full of bioavailable minerals, helps to heal any perforations in your gut, and the gelatin is great for healthy hair and nails.
Now there’s an easy, short cut way to make bone broth, that takes about 5 minutes of prep time. In that version, you take about 2 pounds of leftover bones (like the carcass after roasting a chicken but you can use any high quality bones and cartilage) and put them in your slow cooker, completely cover with cold water, add a tablespoon of organic apple cider vinegar (to help extract the minerals from the bones) and cook on low for about 10 hours. Then you strain the bones from the broth and store in glass jars (in the fridge about 4 days, in the freezer, several months). Why buy broth ever again?
Now this second version takes a bit more prep time and ingredients, but roasting marrow bones, herbs and vegetables makes for a richer, fuller flavored broth.
2 pounds organic grass fed beef marrow bones, split lengthwise or in rounds to increase surface area of marrow.
4 medium carrots, cut into large pieces
1 medium white onion, cut into large pieces
3 stalks of celery, cut into large pices
1 leek, cut into large pieces (optional)
1/2 pound mushrooms, wiped clean and halved (optional, about 9-10)
1 head of garlic, most of outer paper removed and top cut off
2 sprigs of fresh rosemary
2 tablespoons coconut oil, ghee or pastured butter, melted
Sea salt and black pepper to taste
To add to slow cooker along with roasted bones and vegetables
2 bay leaves
2 tablespoons organic unfiltered apple cider vinegar
Sea salt (or kelp granules for added iodine) and black pepper to taste
Cold, filtered water, enough to cover the bones and vegetables in the slow cooker (about 12 cups)
- Preheat oven to 450 degrees
- Cut up the onion, carrots, celery stalks, and leek, and clean and halve the mushrooms
- Prepare the garlic for roasting by taking most of the outer paper off (leaving a layer or 2) and cutting off the top to expose the cloves.
- Toss the chopped vegetables, rosemary sprigs and head of garlic in the melted coconut oil or butter and salt and pepper
- Layer in a large roasting pan, adding the marrow bones. Sprinkle salt and pepper on the bones.
- Roast for 30-35 minutes until the bones and vegetables are browned
- Remove the bone and vegetable mixture from the oven [and at this point you will probably want to make yourself up a little bowl of roasted veggies and scoop out some marrow because it will smell so amazing you won’t be able to help yourself. Succumb.]
- To a large slow cooker, add the bone and vegetable mixture, squeezing out the roasted garlic and discarding the outer layers, and fill with enough cold filtered water to completely cover the mixture, then add the vinegar, bay leaves, salt and pepper and cover.
- Cook on high about an hour, then reduce to low and cook for 7-10 more hours.
- Allow the stock to cool, then strain through a fine metal strainer or cheesecloth. Much of the “discard pile” is an edible and delicious stew. Store as indicated in the shortcut method, above.
- You can drink the broth by itself, or use as a base for any dish calling for soup stock. After the broth has cooled, scrape off and discard any solidified fat from the top before using. This yielded about 3.5 quarts.