Beef bone broth
Bones, water, salt, time. The Lion Diet hot drink, mineral source, and base for everything. Costs almost nothing if you ask the butcher for bones.
- Variant
- lion
- Prep
- 10 min
- Cook
- 1440 min
- Serves
- 8
Ingredients
- 012-3 kg beef bones (knuckle, marrow, neck, or a mix)
- 023-4 L cold water
- 032 tbsp salt
Method
If your butcher will roast the bones first, accept the offer — roasted bones produce richer broth. If not: roast them yourself at 200C for 30 minutes on a baking tray. Skip this step if short on time; the broth will be lighter but still useful.
Transfer the bones to a large stockpot or slow cooker. Cover with cold water — the water should sit at least 2-3 cm above the bones.
Add the salt. Bring to a slow simmer on the stovetop. Once simmering, reduce to the lowest possible heat. You want barely-bubbling, not rolling.
Simmer for 24 hours minimum. 36-48 hours produces a thicker, more gelatinous broth. If using a slow cooker, "low" for the full duration works. Top up water as it evaporates.
Skim any foam that rises in the first hour. After that the broth manages itself.
Strain through a fine mesh sieve into a heatproof jug or jar. Discard the bones (or save the marrow if any is left — eat it on salt). The broth keeps for 5 days refrigerated, or freezes in ice cube trays for portion control.
Drink hot with extra salt, or use as the cooking liquid for slow-cooked meats. On the Lion Diet, broth is one of the few non-meat foods you can have alongside the protein.