Recipes from our @acusportgym Coordinator, Reema (Bach of Sci Food & Nutrition) to get you through isolation
Ep. 1 Bone Broth
PREP TIME 30 minutes
COOKING TIME 9 to 12 hours
1kg beef bones, chicken carcass, lamb necks, preferably a mix of marrow bones and bones with a little meat on them, such as oxtail, short ribs- best to get from the butcher they will know what to give you when you tell them Bone Broth
1 large unpeeled carrot, cut into 2cm pieces
1 leek, end trimmed, cut into 2cm pieces
1 medium onion, quartered
1 garlic head, halved crosswise
2 celery stalks, cut into 2cm pieces
2 bay leaves
1 cinnamon quill/bark
2 tablespoons black peppercorns
2 tablespoon apple cider vinegar
Plenty of sea salt to taste
4 cups boiling water- can add more if you need to
Place bones in a large stock pot and sear till caramelised. Remove and place on a plate. Add carrots, leek, onion, and garlic to the stock pot and caramelise.
Add the bones and meat to the vegetables and add all your other ingredients e.g. cinnamon, bay leaf, pepper corns, salt and apple cider vinegar. Add celery, bay leaves, peppercorns, salt, vinegar and water. Add more water if necessary, to cover bones and vegetables.
Cover the pot and bring to a gentle boil. Reduce heat to a very low simmer and cook with lid slightly ajar, skimming foam and excess fat occasionally, for at least 9 but up to 12 hours on the stovetop. The longer you simmer it, the better your broth will be.
Remove the pot from the heat and let cool slightly. Strain broth using a fine-mesh sieve and discard bones and vegetables. Use a funnel to store in ice cube bags (can be Use a funnel to store in ice cube bags (can be purchased from your local supermarket) or smaller containers if you wish.
Remember your broth can be stored for up to 5 days in the refrigerator and up to 6 months in the freezer.