BEEF BONE BROTH

Makes 3 quarts.

Note: If you don’t find the bones in the supermarket meat case, ask the butcher. From “The Bare Bones Broth Cookbook,” by Katherine and Ryan Harvey.

• 2 lb. beef knuckle bones (see Note)

• 2 lb. beef femur bones (see Note)

• 2 lb. bone-in beef short ribs

• 1 oxtail or pig’s foot or several chicken feet (see Note)

• 1 lb. carrots, chopped

• 2 onions, peeled

• 1 leek, white and pale green parts, chopped

• 6 to 8 quarts water, or as needed to cover ingredients

• 2 tbsp. apple cider, white, or white wine vinegar

• 6 springs fresh thyme

• 2 bay leaves

Directions

Preheat over to 400 degrees.

On a baking sheet or two, spread out the knuckle bones, femur bones, short ribs and oxtail (or pig’s foot or chicken feet) in an even layer and roast in the oven for 35 to 40 minutes, until golden brown.

On a separate baking sheet, spread out the carrots, onions and leek in an even layer and roast in the oven for 15 minutes.

When the bones are roasted, transfer them into a stockpot or slow cooker, cover with water, and add the vinegar, if desired. If using a stockpot, place the pot on the stovetop over high heat and bring to a boil, then reduce to a simmer. If using a slow cooker, set the temperature to high; reduce heat to low after broth starts to boil.

Skim off the fat and scum that rises to the surface and, if you wish to save the fat for future use as a cooking fat, pass it through a strainer into a storage container. Continue the skimming process for a few hours as the fat and scum rise to the surface.

Continue simmering for up to 24 hours, skimming as necessary. Add the roasted vegetables and herbs to the stockpot or slow cooker when you have about 5 hours left on your intended cook time.

Gently strain or ladle the liquid through a fine-mesh strainer into a container. Fill your sink with ice water. Place the container of broth in the ice bath to cool for about 1 hour. Use the broth right away, or cover and refrigerate for up to 1 week, or freeze for up to 1 year.

Nutrition information per serving of 1 cup:

Calories 25 Fat 0 g Sodium 90 mg

Carbohydrates 2 g Saturated fat 0 g Calcium 15 mg

Protein 5 g Cholesterol 0 mg Dietary fiber 0 g

Diabetic exchanges per serving: 1 lean meat.

 

BEEF BRISKET PHO

Serves 4 to 6.

Note: From “The Bare Bones Broth Cookbook.”

• 1 cinnamon stick

• 3/4 tbsp. whole coriander seeds

• 3/4 tbsp. whole fennel seeds

• 3 star anise pods

• 1/2 tsp. ground cardamom, or 3 whole pods

• 6 whole cloves

• 2 tbsp. olive oil or ghee (which is clarified butter), divided

• 1 to 2 lb. beef brisket, fat trimmed

• Sea salt

• 1 carrot, chopped

• 1 onion, peeled and halved

• 1 (3-in.) piece fresh ginger, cut into 3/4 in. slices

• 6 garlic cloves, peeled

• 1/4 c. fish sauce

• 8 c. beef bone broth

• 2 c. fresh bean sprouts, for garnish

• 1 c. fresh basil leaves, for garnish

• 4 to 6 hard-cooked eggs (1 per serving, optional)

Directions

In a skillet or sauté pan over medium heat, combine the cinnamon, coriander seeds, fennel seeds, star anise, cardamom and cloves, and toast until fragrant, about 2 minutes. Remove the spices from the pan and transfer to a slow cooker. In the same pan, heat 1 tablespoon oil or ghee over medium-high heat until just about smoking.

Pat the brisket dry with paper towels and season evenly with sea salt. Sear the brisket in the hot ghee or oil until golden brown, about 5 minutes per side, turning as needed to brown as much of the surface as you can. Transfer the brisket into the slow cooker.

In the same pan, add the remaining 1 tablespoon oil or ghee. Add the carrot, onion, ginger and garlic cloves, and cook for 5 minutes. Transfer to the slow cooker, along with the fish sauce and bone broth. Set the slow cooker on high and cook for 5 hours.

Remove the meat from the slow cooker and set aside. Strain the broth through a fine mesh strainer; discard the solids.

To serve, thinly slice the brisket and add a few slices to each of 4 to 6 serving bowls. Pour the broth over the meat and garnish with some bean sprouts and fresh basil. Cut the hard-cooked egg in half or in slices, one egg per soup bowl. Serve immediately.

The ungarnished soup can be refrigerated for up to 1 week, or frozen for up to 6 months.

Nutrition information per serving of 6:

Calories 205 Fat 9 g Sodium 1,095 mg

Carbohydrates 6 g Saturated fat 2 g Calcium 68 mg

Protein 27 g Cholesterol 48 mg Dietary fiber 1 g

Diabetic exchanges per serving: 1 vegetable, 3½ lean meat.

 

SPICY CARROT SOUP

Serves 8.

Note: From “Bone Deep Broth,” by Taylor Chen and Lya Mojica.

• 2 tbsp. coconut oil

• 2 onions, peeled and chopped

• 6 c. beef or chicken bone broth

• 2 lb. carrots, peeled and sliced

• 3 tbsp. grated fresh ginger root

Optional:

• 1 c. unsweetened full-fat coconut milk (if using coconut milk, reduce the amount of broth by 1 c.)

• Fresh herbs such as parsley, dill or cilantro

• Fresh pesto

• Toasted pumpkin seeds

Directions

Heat the coconut oil in a saucepan over medium heat. Add the onions and cook until soft.

Add the broth, carrots and ginger. Reduce the heat to a simmer and cook until the carrots are tender when pierced, about 12 minutes.

Remove the soup from the heat and allow it to rest for 5 minutes. Pour it into a blender in batches and pulse to start, then purée til smooth.

Return the blended soup to the pot. Stir in the coconut milk, if using, and heat to a simmer.

Serve with garnish of herbs, pesto or pumpkin seeds.

Nutrition information per serving:

Calories 106 Fat 4 g Sodium 140 mg

Carbohydrates 15 g Saturated fat 3 g Calcium 52 mg

Protein 5 g Cholesterol 0 mg Dietary fiber 3 g

Diabetic exchanges per serving: 1 bread/starch, 1 fat.