Bone Broth

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I have been waiting very patiently all weekend for my bone broth to brew. Since this was my first batch, I was a little intimidated by the challenge and I have been waiting for the right time to make it. Nothing like a broken bone to make brewing bone broth on the top of your agenda. Bone broth is exceptionally healthy for the body and is also known for helping with bone formation, growth and repair. Whole9 states:

“Bone broth is a source of minerals, like calcium, phosphorus, magnesium,  and potassium, in forms that your body can easily absorb. It’s also rich in glycine and proline, amino acids not found in significant amounts in muscle meat (the vast majority of the meat we consume). It also contains chondroitin sulphates and glucosamine, the compounds sold as supplements to reduce inflammation, arthritis, and joint pain. Finally, “soup bones” include collagen, a protein found in connective tissue of vertebrate animals, which is abundant in bone, marrow, cartilage, tendons, and ligaments.  (The breakdown of collagen in bone broths is what produces gelatin.)”

See, why I was in dire need of some bone broth in my life? I had Hubs run by Whole Foods so I could pick up some beef bones last week; it was the very next day after my vehicle collision. I got about 2 lbs of beef marrow bones for 6 bucks. I figured for my first batch this would be perfect. I roasted the bones first, which was recommended by many on the Whole30 Forum.

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I didn’t roast them very long. Just long enough for me to dice and cut all of my veggies. This was also a great way to get ride of some prime real estate in the fridge, especially since some of my veggies were on their last breath.

veggiesbrothI chopped up onions, carrots, celery, garlic, parsley and ginger root. I threw some rosemary, bay leaf and red pepper flakes in there too.

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I added the bones, some apple cider vinegar, and filled the slow cooker up with water. I didn’t fuss with measurements; I just added enough water to fill it to the top. Many recommended to use filtered water, but I decided to keep it simple for my first attempt.

brothcookI covered my bone bath on Thursday night and didn’t unplug the crock pot until Sunday afternoon. There were many resources on how long to cook broth for. I’ve read where some only cook for 12 hours but also read that some say that with beef you can go up to 72 hours. I kept my cooking around 50-60. Unfortunately my crock pot may have been too hot at times. I came home Friday after work to see it bubbling, which probably wasn’t a good thing. I would then play around with my pot to change its settings between cooking on low and then turning it off. I could never get it to not stop bubbling after a while so I just settled with my bubbling bone broth. Besides, I still needed to buy a mesh strainer at the store since I didn’t have one!

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My bone bath “shrunk” when I took the top off finally. The water volume had definitely decreased. The smell was rich and warm though.

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I waited till the broth had cooled a little, but it was still very warm when I used my fancy new mesh strainer. I had to get Hubs to help pour the broth out of the crock pot since I only had one arm.

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The broth had the most beautiful dark color. I was quite surprised at how dark it actually was. You definitely don’t see broth like that come out of a package you buy from the store.

brothfat

After the broth cooled, the fat congealed on the top. It was super easy to skim the fat off the top. I was a a bit disappointed to see that my broth didn’t become gelatinous like many would say it would. I’m afraid my crock pot gave it too much heat. Afterwards, I did some trouble shooting to find that most broths made in a crock pot don’t gel because of this problem. I am comforted by the fact that though the broth didn’t gel, it is still super nutritious. I was also a little confused as to why the volume of my bone bath decreased so much. This was also probably due to the high heat of the crock pot. I am going to still write this first time project as a success though because the broth was so deliciously smooth and flavorful! I’ve enjoyed a mug at night after dinner which just makes such a good ending to the day.

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For more bone broth readings that I’ve used visit:

The Whole9 Bone Broth FAQ

Nom Nom Paleo’s Slow Cooker Beef Bone Broth

Wellness Mama’s Homemade Bone Broth Tutorial

Whole30 Forum

Rubies & Radishes Slow Cooker Beef Broth

 

 

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Wintery Wednesday

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You all should be very impressed that I even know what day it is today. Without having to go to work to keep me regimented, I’m impressed with myself for even blogging right now. I seriously almost just fell asleep on the couch while watching reruns of Modern Family. I actually thought I’d already have published a blog post by now today with the winter wonderland that has closed down our city, but today was surprisingly pretty productive!

I woke up at 5 AM to feed our Lady dog and quickly looked outside to see if it snowed last night. I must have still been half asleep because I initially didn’t see anything. I then opened the front door and was happy to see SNOW! I asked Lady if she wanted to go outside and she dramatically ran the other day like a Southern Belle diva dog. I didn’t think I was going to fall back asleep but to my surprise I woke back up a little before 8 AM. The benefits of amazing sleep that so many Whole30-ers rave about is so awesome. I’ve always been a morning person and I love having that time of the day alone to myself with my cup of coffee–so, usually if Lady wakes me up at 5 in the morning to eat breakfast, I just accept the fact that I won’t be able to fall back asleep while I turn the coffee pot on. But, now! Now, I am unexpectedly falling back asleep and it is pretty awesome! My husband doesn’t have to complain about me making too much noise in the morning either.

So, once I woke up I brewed some fresh local NC coffee. I never, ever, ever thought I could like black coffee. This was another unexpected benefit of completing a Whole30: finding out that I really enjoy the taste of black coffee. It was the perfect start to a cold snow day. I yanked the crock pot out of the kitchen cabinet and threw in some sliced onion with a pork loin roast. I sprinkled some spices on it (black pepper, sea salt, coriander, cumin, chili powder, onion powder, and parsley) and turned it on low.

We then took a beautiful winter wonderland walk outside. We eventually coaxed Lady into going outside and she ended up having a blast. She ran, she slid, she rolled, and then she tried to eat the snow. We did a nice 20 minute walk, which ended up being the perfect time to go back inside-before my thumb froze off my hand from taking so many pics on my iPhone.

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After the walk I drank more coffee (usually I only have one cup a day–this snow apocalypse has me turning rogue) and made a delicious breakfast: onions, kale, and paleo bacon (no sugar added) cooked in ghee with two fried eggs.

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Around the afternoon time I felt like I was sitting on the couch too much so I got a little house cleaning done. I then motivated myself to pop in a Jillian Michaels DVD and bust out some 30 Day Shred. I felt so energized afterwards that I hopped in the shower, changed, put some boots on, and braved the roads! I took the very short drive over the bridge to go to the Boardwalk in hopes to see some beach snow! The roads weren’t bad at all. It was much more difficult walking on the boardwalk to get to the beach. I felt like I was rollerskating at times while sliding on the ice and had to hold onto the handrail! My efforts were well worth finding beach snow!

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I also got another good 20 minute walk in! Snow Day, Shmo Day! Too bad I overcooked the Crock Pot Pork. Damn you, Snow Day! It was still pretty damn tasty, just pretty damn chewy as well.

All in all, an awesome day to end Day 4! And, tomorrow has officially been named Snow Day, Part II! This has got to be one of the best work weeks I’ve had in a while.