My go-to winter lunchtime meal is bone marrow broth soup. When I shared this on my Instagram stories, many requested the recipe and wanted to know the benefits, so here is a step by step on how to make bone marrow soup.
The benefits of adding bone marrow broth soup to one’s diet include: improved gut health; a healthy immune system; glowing hair, skin and nails and reduces inflammation.
I can defintely attest to the glowing skin benefit and this is the primary reason I drink marrow bone broth.
It’s a winter lunchtime staple and helps with keeping away those unwanted winter love handles. Additionally, I find, when I cook a marrow soup, I’m less likely to reach for junk food and prefer to consume healthy alternatives, so I cook it at the beginning of the week to set the tone for a healthy week ahead and it works (most of the time).
This soup is basically simmering animal bones for a long period and it’s recommended that it simmers for 12 – 72 hours (no longer) to release all the beneficial nutrients.
For my bone broth I always find beef marrow bones at Food Lover’s Market (A grocery store in South Africa) in convenient trays and they also have veggie soup trays. I use about 1/3rd of the vegetables for one pot of soup.
Bone Marrow Broth Soup Recipe:
Total Time Required: 12 – 72 hours
Calories per serving: 110 kcal
1 tray of marrow bones (chicken bones are also just as effective)
1 cup of veggies of your choice (celery, carrots, onions etc)
Acidic substance (lemon or apple cider vinegar)
Roast bones in the oven for 20 minutes at 180 degrees (roasting marrow bones for broth is optional and is said to add taste to the broth) – I personally skip this step.
Place the bones in a pot and cover with boiling water, bring to a boil.
Add the acidic substance, I squeeze the juice of a ¼ lemon into the boiling water and drop that ¼ lemon into the pot for an hour before I remove it.
Cook the bones on low heat for 12 to 72 hours – this is your preference. I usually cook it for about 24 hours.
Add the vegetables before the final hour of cooking.
I also add gluten free pasta to the soup which helps fill me up for lunchtime.
Don’t add salt to your broth, rather add it to your serving if you feel you need it, I prefer salt less food so I skip this step too.
And your beauty potion is ready to consume!
Gelatin (collagen), cartilage and bone marrow are found in marrow bones and when cooked on a low heat over a long period of time, these nutritious components are released in the form of amino acids and other repairing and healing building blocks that the body benefits from.
Let me know if you have any questions in the comments section below.
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Pot Of Gold Blog By Sheena Deepnarain