The simplest way to improve your nutrition and gut healing while amping up your protein and collagen intake is to sip bone broth. Not just any bone broth! A solid, homemade broth made with serious attention to detail is what you want.
That kind of bone broth requires starting with a mix of bones and parts high in collagen. These include wings, joints, knuckles and feet. You may think you can toss these into a pan and go. But here’s a pro tip: place your meat cuts in your stock pot, fill with water and let boil for a solid 20 minutes. You’ll notice scum rising to the surface. This is what you want to get rid of – foamy, gray scum contains toxins and bits you don’t want.
Once that’s done, drain the cooking water off and continue with a good roasting.
Remove the bones and transfer to a large roasting pan. This process will enhance flavor through the caramelization that will happen as a result of roasting the bones and meat bits.
Bodybuilding Bone Broth
Ingredients
- 4 pounds mixed beef bones and parts
- 6 stalks celery plus leaves, cut into chunks
- 1 medium onion, peeled and coarsely chopped (2” chunks)
- 4 good sized carrots, peeled and coarsely chopped (2” chunks)
- 1 Tbsp tomato paste
- ½ cup olive oil
- 1 head garlic, broken in to cloves, skin on
- 1 bunch fresh parsley, stems and all (sage or thyme is nice too)
- 4 Bay leaves
- 1 tsp whole black peppercorns
- 16 cups water
- ½ cup apple cider vinegar
Instructions
- Blanch bones (see Notes)
- Preheat oven to 450°F. Transfer blanched bones to a large roasting pan. Roast for 30 minutes.
- Add vegetable chunks and garlic to roasting pan and cover with tomato paste.
- Place in hot oven and roast for another 5 minutes.
- Transfer bones, vegetables any cooking liquid to a large stock pot.
- Add cold water to cover.
- Add herbs, peppercorns, Bay leaves and apple cider vinegar.
- Bring to a boil over medium heat, removing any scum.
- Once boiling, reduce heat and set lid over pan, leaving a gap. Simmer for a minimum of 3 hours.
- Strain hot broth into Mason jars and seal. Sip or use to cook.
Notes
The simplest way to improve your nutrition and gut healing while amping up your protein and collagen intake is to sip bone broth. Not just any bone broth! A solid, homemade broth made with serious attention to detail is what you want.
That kind of bone broth requires starting with a mix of bones and parts high in collagen. These include wings, joints, knuckles and feet. You may think you can toss these into a pan and go. But here’s a pro tip: place your meat cuts in your stock pot, fill with water and let boil for a solid 20 minutes. You’ll notice scum rising to the surface. This is what you want to get rid of – foamy, gray scum contains toxins and bits you don’t want.
Once that’s done, drain the cooking water off and continue with a good roasting.
Remove the bones and transfer to a large roasting pan. This process will enhance flavor through the caramelization that will happen as a result of roasting the bones and meat bits.
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