A winter warmer that’s packed with health benefits
Cooks have long made use of meat, poultry or fish bones and scraps by simmering them with leftover veggies and herbs. Now, stock has a new incarnation, bone broth, which is being hailed as a health hero. ‘It’s a great base for soup recipes,’ says Dave Asprey, founder of the Bulletproof Diet, whose recipe appears here. ‘But hardcore fans drink it straight for a shot of healthy animal fats.’ The key is a long, slow cook – some people simmer it for more than 24 hours to maximise extraction of the collagen and amino acids from connective tissue (which includes bones, cartilage, body fat and even blood).
• Its star ingredient is collagen, which is most abundant in connective tissue, wings and skin. Research suggests collagen can ease joint pain and help protect the gut lining.
• Rich in amino acids, including arginine, glycine and proline. Glycine has been shown to aid healthy sleep, while arginine is converted into nitric oxide, which promotes blood flow.
• A good way to rehydrate after a winter run – delivering fluid, sodium and protein while it thaws you out.
INGREDIENTS ✦ 3 medium carrots in rough chunks ✦ 3 medium celery stalks cut into chunks ✦ 1kg assorted beef marrow bones (ideally from grass-fed beef) ✦ 1 bouquet garni ✦ 1-2 tbsp apple cider vinegar ✦ Sea salt ✦ (optional) 8 tbsp Bulletproof Collagen Protein powder (£27.95 for 454g, uk.bulletproof.com)
1/ Lightly sauté the carrots and celery in a large stockpot until softened.
2/ Add the beef bones and bouquet garni, and cover with water. Add the apple cider vinegar.
4/ Simmer on a low heat for eight to 14 hours with the lid on. Top up the water if necessary.
5/ Remove the bones and strain off the vegetables. Do this once your broth is a deep brown colour.
6/ Add the collagen powder and stir until dissolved.
7/ Add salt to taste. Serve.
You can use chicken or lamb bones instead of (or as well as) beef. Choose organic freerange sources, if possible.