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Thursday, June 30, 2011

Easy Bone Marrow Stock Recipe

Bone Marrow is perhaps the greatest, undervalued and underutilized food source in the western diet.  Bone Marrow is full of nutrients such as an assortment of minerals (calcium, magnesium, potasium...), collagen, cartilage and fats.  These nutrients promote bone growth (Hint for all of those taking calcium supplements seeing no increase in bone density:  try eating some bone marrow stock) and increase immune function.  The best part is it tastes delicious.

Bone Marrow can be eaten by itself.  You simply place the bones in the oven at around 350 degrees for around 15 minutes.  When done, scoop out the marrow with a small spoon and enjoy!

Making bone marrow stock is the best way to prepare the bones in order to get the most nutrients out of the bone.  Slow cooking the bones will extract more nutrients than baking alone.  Here's how it's done...

Ingredients:

Marrow Bone
You can find these in most grocery stores.  Butcher shops will definitely have them.  Some butchers will cut them for you.  If possible, get them cut into smaller pieces, or even cut lengthwise.  The more surface area exposed while cooking the better the bone will break down.  This helps release nutrients into the stock.


Scallions
These delicious stalks contain large amounts of vitamins K, C, A and folate.  They also contain important minerals such as calcium, iron, potassium and magnesium.



Carrots
They add a ton of nutrients to the stock such as vitamins A, C, E, K, thiamine, riboflavin...  They also contain important minerals such as calcium, potassium, magnesium...



Garlic
Garlic does a lot more than taste great and ruin the end of dates.  Garlic contains Vitamins C, B6,  thiamine... and minerals like magnesium, calcium, phosphorus...



Vinegar 
Adding a splash of vinegar to the stock helps break down the bone so you get the most nutrients out of the bone itself.  You can use any type of vinegar.  I like to keep it as natural as I can.  I have been using Coconut Vinegar, which has worked very well for me.  And don't worry, your stock will not have a vinegar taste when it is done.


You can put other veggies in your stock, it just depends on what you like.  I sometimes put different things in my stock, but I use the above ingredients in all the stock I make.

Preparing:
Chop up all the vegetables.
Some recipes call for the marrow bones to be browned in the oven before placing them in the pot.  You can do this by cooking them in the oven at 350 for about 15 minutes.  I have not done this yet.  I find it quicker, and easier, to just put the bones in the pot raw.

Cooking:
Throw the bones and vegetables into a Crock-Pot.  Fill Crock-Pot with water.  Put a splash (around 1-2 tablespoons) of vinegar in the pot.  Cover pot and put on Low setting.

After about 3-4 hours take the bones out and scoop the marrow out of the bones.  Put the bones and marrow back in the pot and let it continue cooking.

You want to let this cook for a long time.  I usually get it started when I get up in the morning, around 5:00a.m., and let it cook until around 8-9:00p.m.  The longer you leave it in the Crock-Pot the more the bones will break down to release nutrients.

How to eat:
Some recipes call for the fat to be skimmed off the top after the stock cools in the refrigerator.  I prefer to leave the fat in the stock.  Why would you take one of the best parts out of the stock?

You can eat the stock as a soup if you wish.  I usually pour a couple ladles full on some chopped up vegetables and saute them in a frying pan.


Give some Marrow Stock a try and let me know what you think.

You can even try cheeseslave.com "Bone Broth Challenge"

Here are a couple good articles about bone marrow and stock.  These articles will help give you a better understanding of bone marrow health benefits and recipe ideas.
marksdailyapple.com
westonaprice.org

2 comments:

How much water should you put in?

Just enough to cover the bones, but not too close to the top as it might boil over. There really isn't a set amount.

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