If you’re not a believer yet in the power of bone broth, I hope after this post you will be. Bear with me, it’s a long one for good reason…
For centuries and across all cultures, bone broth has been seen as a stomach soothing, nourishing all rounder, packed full of vitamins, minerals, collagen, keratin and other health giving benefits. Of late, it’s become a new “it superfood” as more discoveries have been made, bone broth is now being recognised for treating/helping ailments like:
1. Leaky gut
2. Food intolerances/allergies
3. Tendon/cartilage joint health
4. Boost immune system
5. Reduce/treat cellulite
What makes bone broths so amazing? The simmering of animal carcasses, bones, marrow, tendons, skin and ligaments boiled over a few days becomes this healing packed nutrient liquid full of easily absorbed/digestible collagen, proline, glycine, glutamine and other minerals such as calcium, magnesium, phosphorous, silicon, sulphur and others. For a fraction of the price of fancy chondroitin/glucosamine you can buy in a bottle, you might as well consume bone broth which has the same compounds to reduce inflammation, and even joint pain.
A study on chicken soup done by the University of Nebraska’s Medical Center found that the amino acids produced in the making of broth reduced inflammation in the respiratory system and improved digestion. Conferring research is also proving it can heal allergies, asthma and arthritis.
Gut, skin and immune support – Gelatin, a by product of bone broth restores the strength of the gut and can fight food sensitivities (such as to wheat/dairy) helping with the growth of probiotics (good bacteria) and supporting healthy inflammation levels in the digestive tract.
Easily digested and soothing to the digestive system, amino acids from collagen helps form elastin, which is responsible for maintaining youthful skin free from lines, wrinkles and other visible signs of aging. Many report a decrease in cellulite when consuming foods high in collagen, since cellulite forms because of a lack of connective tissue, allowing skin to lose its tone.
Bone broth in supporting the immune system is pretty incredible. Leaky gut occurs when undigested particles from the foods we eat seep through tiny openings “tight junctions” (which are gateway keepers supposed to keep out nasties) in our intestinal linings and enter the bloodstream. This leads to an over active immune system that attacks healthy tissues or may also present itself with other health related problems such as food sensitivities, inflammatory bowel disease, autoimmune disease, thyroid problems, skin related conditions such as acne, psoriasis, mood altering neurocognitive disorders, like depression. The collagen, gelatin, amino acids, glutamine and arginine help seal these openings/junctions so gut integrity and health can be supported and thus the immune system.
And now onto the recipe, I’ve had bone broths before using other more western based recipes that involve bone browning and using vinegar to extract more essence. My favourite of the lot is the Korean version of bone broth, Seolleongtang. Made from ox leg bones!
Where can I buy ox bones to make my broth? I buy my bones from a korean grocer I frequent – Seoul Plaza Trading – located at No 13 Lorong Telok in Singapore. (It’s in the CBD area at Raffles Place). You can also pick up other bone cuts to get similar results from independant/specialist butchers.
I personally like the full bodied cleaner flavour you get from the Korean method of making broth.
The milky broth is achieved by a long, by long I mean 15 to 20 hours of cooking at a moderate boil. Not a simmer like other recipes might say. The bone marrow, meat, tendons etc should all be boiled away and infused into the glorious pot of bone broth – and so we begin! My pictures will give you all the deets, you just need to rise to the challenge to make this! (It’s not too hard, just time intensive – I promise the results are so worth it!)
Soak the bones for 2 hours in water. Removes the blood and other bone bits.
Transfer bones into a small pot, bring to a boil to extract impurities.
Boil for 10 minutes on a high simmer.
Wash bones throughly under clean water to get rid of any bloody bits that will taint the colour of the broth.
To 3 litres of water, add in onion and garlic, and bones.
Heat control should be at a moderate boil throughout. This was taken after 3 hours of boiling. If water dips till below the bone, do top it up each time.
This at the 12th hour mark, see how the oils have been extracted too?
We aren’t eating any of the stuff on the top, strain it all out and dump that layer of oil away.
Clean clear milky broth after oil and top layer of impurities has been strained out. Add in radish and beef brisket. Reduce fire and simmer on low heat for another 3 hours.
Taking out the bones to see the after, look at how the bones are smooth and the cavities are clear of marrow. The spongy like appearance of the bones show that all of that goodness has gone into the broth!
Dish out your cooked brisket and radish. Cut into whatever size pieces you like. Slices for the beef and cubes for the radish?
Straining out the last bits of onion and garlic.
Oh bone broth how clear and milky are you!
Cook it in a ttukbaegi, like mine above (with a serving of precooked brown rice, add in your radish and sliced beef) or serve it ladled into big bowls with a side of hot rice! I must have cooked my broth for a total of 15 hours over 2 whole days! How many hours will it take you? Tag your dish at #taystesg to let me know!
All Healing Bone Broth – Seolleongtang Ox bone Soup
Cooking time - 15 to 20 hours
Utensils – one large and small pot, oil strainer, big sieve, tongs, korean earthenpot(optional)
1.5 kg of ox bones (5 to 6 large ox bones)
3 litres of water
300 g beef brisket/flank cut
4oo g radish/japanese daikon
1 head of garlic/8 cloves unpeeled
Salt to taste
Garnish – chopped spring onions, minced garlic (optional)
- Soak the bones for 2 hours to remove blood, bone and other impurities.
- Place bones in a small pot of water and bring to a quick boil for 10 mins to further clean out the impurities and scum.
- Turn off the heat, remove the bones and rinse throughly under cold water. Making sure all the bloody murky bits and fats are removed.
- In a much larger pot, fill it with 3 litres of water and 1 cut onion and unpeeled pieces of garlic. Add in the cleaned bones.
- Bring to a rolling boil after 20 mins, and then reduce to a moderate boil. Not a simmer, if not your stock will not turn milky!
- If at any point you wish to stop cooking, up the heat to a high boil for 5 mins and then turn off the fire. Leave to cool and start again when you can. Especially since this broth is best cooked over 2 days.
- Boil for 12 hours at least on moderate heat, if the water dips below the bones, add enough just to cover, this happens every 3 hours or so. After 12 hours of cooking, strain out yellow oil and surface impurities before adding in radish and beef brisket.
- Simmer for another 3 hours and then turn off the heat.
- Remove brisket and radish and set aside. When it’s cool cut brisket into slices and radish into cubes.
- Remove bones from the broth and also use a strainer to take out remaining onion and garlic bits.
- As the broth cools further, remove any other traces of oil on the surface.
- Transfer broth into korean earthenware pot, heat up to a simmer, add precooked rice and top with sliced beef and radish.
- Garnish with spring onions and minced garlic (optional) and add salt to each pot and serve it up with a side dish of kimchi!
The remaining broth if not eaten, can be stored in the deep freezer for 3 months.
This dish can also be enjoyed with somen noodles or made spicy with the addition of hot pepper flakes!