Nourishing Bone Broth Soup
Bouquet Garni - a bundle of herbs adds so much favor and nutrition without the mess. It’s like adding a bouquet of flowers in my soup.
Nourishing broth dates back to the Stone Ages. ‘Like feeds like’ - this is a standard Ayurvedic and life principle - broth can give our bones strength and flexibility, our joints cushion and resilience, and our skin a youthful plumpness. We hear so much about the importance of collagen for our hair, nails, bones, teeth, etc… And, so many go out and purchase collagen supplements and powders. I’m all for vitamins when and if necessary, but please start in your kitchen. Food is medicine! The collagen in all types of bone broth supports heart health through strong arteries, vision, gut healing, disease prevention, immune system, mental and emotional stability, and of course bone health. Broth has a healing power!
There are extensive studies on the benefits of eating broths for our health. Sally Fallon Morall (my personal teacher back in the 90’s, and she’s still teaching what’s time tested) taught me years ago about the benefits of good fats for our body and brain function at a time when fat free, low fat foods were the craze, and yet people were getting fatter and eating more because fat free and low fat foods was and is not satisfying nor nutritious.
Sally Fallon, the founder and president of the Weston A. Price Foundation promoting wise traditions in food and farming is a fantastic resource. Check out her books and Blog:
Nourishing Traditions: The Blog and Book that challenges politically correct nutrition and diet
Nourishing Broths: Sally Fallon Morell and Kaayla T. Daniel PhD
Nourishing Fats: Sally Fallon Morell
Eat Fat Lose Fat: Dr. Mary Enig (international expert on fat) and Sally Fellon
Recipe
4-5 quarts water
2-3 tbsp apple cider vinegar
2-3 lbs bone marrow
2 onions - coarsely chopped
3 carrots - peeled or leave skin on and wash well and coarsely chopped
2 celery sticks - coarsely chopped
3 garlic cloves
1 bouquet garni made with parsley sprigs, thyme sprigs and a bay leaf - tie together with kitchen string
1 tbsp whole black peppercorns or white peppercorns - crushed
salt to taste - Himilayan or Celtic
option: dash of cayenne pepper
option: freshly squeezed lemon juice to taste
Instructions
place the bone marrow in a stockpot - add vinegar and water to cover bones - let sit in water and vinegar for 30-60 minutes
bring to boil uncovered and simmer - carefully spoon off any scum that rises to the top
add the onions, carrots, celery, garlic, bouquet garni, and crushed peppercorns and return to a simmer - keep it at low heat
cook for hours - 6 - 12 - 24 to allow all the nutrition to seep out of the bones and vegetables
occasionally skim the scum on top and add water if necessary
remove the bones with tongs and strain the stock through a fine-mesh strainer into a large heatproof bowl
soup is ready to enjoy as is in a soup bowl or use as a stock in your gourmet dishes: stews, grains, other soup, etc…
if you’re not using soup right away, cool to room temperature then refrigerate for a few hours until the fat rises to the top and congeals
skim off the fat (some like to heat up the soup in it’s fat for and/or use in cooking)
transfer the stock to containers - cover and store in the refrigerator for up to 5 days or freeze for many months
Genia’s Spoon Me Tips
I love using chicken bones in my soups, as well. Both marrow bones and chicken bones add flavor, and both add high nutritional value to the soup.If you’re using marrow bones the marrow (meaty part in the center of the bones) may be removed from the marrowbones after a few hours into cooking and then you can spread the marrow on toast or breads - sour dough bread rocks! I remember my father schmearing marrow on his bread, and now history is repeating itself in our home. Sounds off the grid but it’s delicious!
If you’re a vegan or vegetarian you can still enjoy a hearty nutritious soup adding loads of veggies, herbs and spices. Follow the same recipe and omit the bones. Enjoy!
Much love,
Genia