I recently discovered a scrumptious way to drink beef bone broth—blended with roasted beef bone marrow for a creamy “beef shake”.
I think of it as the perfect anti-aging food.
Not yet familiar with the many merits of drinking bone broth? It’s an Old World superfood—many cultures have their own version of it. You can benefit from drinking bone broth because:
♦ It’s chockfull of hard-to-get minerals, like calcium, phosphorus, potassium and magnesium, your body can easily absorb.
♦ It’s rich in amino acids, such as glycine and proline, beneficial for post-workout recovery.
♦ It contains chondroitin sulphates and glucosamine; two popular dietary supplements taken for relief of joint pain, inflammation and osteoarthritis.
♦ It’s enriched with gelatin, a protein derived from the collagen in animal bones and connective tissue. Gelatin is a nutrient that can help heal a leaky gut (intestinal permeability) that manifests as diarrhea, constipation or food sensitivities.
♦ Human skin is also made of collagen. Regular consumption of gelatin-rich bone broth helps build connective tissue. Translation: smoother, younger-looking skin, less wrinkles and less cellulite.
As for beef bone marrow….it’s pure hedonistic pleasure. I’m hooked on its fatty, creamy, unctuous texture. In my opinion, it’s absolutely luscious Yes, bone marrow is mostly fat, but it’s also a nutrient dense food: a little goes a long way. Besides you don’t have to be leery of saturated fat from quality sources. If you missed the buzz earlier this summer…here’s the skinny on saturated fats.
The marrow is prized in the cuisines of France, Italy, Korea and the Philippines. For example, osso bucco, Italian for “bone with a hole”, is a classic Milanese dish where veal shank, browned and slow-cooked until falling-off-the-bone tender, is served with gremolata and risotto Milanese. Bone marrow gives osso bucco its rich flavor, and the best part of eating osso bucco is scooping out the marrow from the bone with a long handled demitasse (baby) spoon.
I must emphasize that it is important to only use bone marrow from GRASS-FED beef marrow bones. What ends up in the bodies of factory-farmed or conventionally raised animals—regularly fed antibiotics, growth hormones, GMO soy and corn, and raised in filthy, crowded conditions—ends up in your body too. So, be mindful of using grass-fed animal sources.
That said, bone broth is an economical healing food. I recently befriended an upstate New York farmer at a nearby farmers’ market who supplies me with 100% grass-fed beef marrow bones for just $2.50 / pound.
This beef shake is rich, creamy and deliciously satisfying.
Try it…and let me know what you think.
Yield: Fills apx. 4 Ball mason jars
3 pounds grass-fed beef marrow bones
1 pound grass-fed beef shank
4-6 tablespoons apple cider vinegar
3-4 quarts filtered water
Celtic sea salt, to taste (after broth is finished cooking)
Preheat oven to 350 degrees.
Rinse off beef marrow bones and beef shank. Pat dry with paper towel. Arrange bones and beef shank in a glass baking dish (like Pyrex) and place on center rack.
Roast about 40 minutes.
Remove the beef from the shank bone and cut into small cubes. Set aside.
Use a small paring knife to gently loosen the marrow from the shank bone and other beef marrow bones. Scrape out marrow and set aside.
Place all of the roasted bones in a 6.5 quart slow cooker or the largest stockpot you have. Add 3 to 4 quarts filtered water (water should cover bones completely). Add the apple cider vinegar to draw the minerals out of the bones. Cover.
In a slow cooker—or on the stovetop—bring water to a boil. Skim off any impurities. Reduce heat to a low setting on the slow cooker. Add the roasted bone marrow and cubed beef. Simmer bone broth another 24 to 48 hours.
When done, let broth cool. Remove bones. Scrape off any residual meat or fat off the bones (the bones should be bare).
With a strainer spoon, remove the meat from the broth and place meat bits in a strainer over a glass (or other non-reactive) bowl. Pour any residual broth back into the crockpot. Leave the marrow and any other bits of fat in the crockpot.
Ladle broth (with marrow) into a blender (ideally, a glass jar blender). Fill about half-way. Add a pinch or two of Celtic sea salt. Blend until the marrow and bone broth are well combined: when it is, it will look white, creamy and frothy—just like a shake.
Pour into a mug, season to taste with Celtic sea salt and drink immediately.
Or…to store in fridge or freezer:
Pour beef shake into Ball mason jars, leaving about 2 inches headspace. Avoid filling to the very top because the broth will expand.
Once all the jars are filled, evenly distribute the cooked beef bits among all the jars (should be 3-4)—just place on top.
When cool, refrigerate or freeze.