IBS-Friendly Bone Marrow Broth
Recently, a member of our Facebook community asked if we had a recipe for bone marrow broth, and unfortunately at the time we did not. I used to be in sales, so part of my job was to do whatever it takes to satisfy the customer, and therefore I felt it was only right to come up with an IBS-friendly bone marrow broth for any member of the community that is interested. Also, I’ve heard from many people that bone marrow broth is rich in minerals that support the immune system, which is perfect for the colder months that are coming up. One of my favorite dishes in the colder months is Vietnamese Phở soup, so I decided to season my bone broth along the same flavor profile while, of course, keeping it IBS-friendly. This recipe is hearty, packed with flavor, and can pair well with rice noodles and vegetables on a cold night, or alone as a hot/warm beverage. Please try it out and let us know what you think. Thanks!
- 4 lbs of beef short rib and bone marrow
- 3 stalks of celery chopped
- 3 carrots, cut in halves
- 1 pod of star anise
- 5 slices of fresh ginger
- ½ cup of apple cider vinegar
- 9-10 whole pepper corns
- 1 tsp. asafetida
- ½ cup of chopped fresh cilantro
- 1 tbsp. salt
- Roughly 2 gallons of water
- Preheat oven to 440 degrees Fahrenheit and line a baking sheet with aluminum foil. Place the bones and short ribs on baking sheet and roast in the oven for about 25 min or until brown. Make sure to flip halfway through.
- Once the bones and short ribs are cooked, place into a crockpot along with the chopped vegetables, and then cover with water. Then add the apple cider vinegar, along with all of the spices and herbs and cook on low for 36-72 hours. Don’t forget to occasionally skim the scum from the crockpot and add hot water as needed to ensure that the bones and vegetables are simmering under the broth.
- Strain the broth through a strainer or cheesecloth into a clean container and let it cool down close to room temperature before refrigerating. Then refrigerate the broth for about 5 hours, or overnight, to allow the fat to rise to the top. Scrape the fat off the top of the broth and discard. You can store back in the refrigerator for up to 5 days, or you can freeze until ready to use. (Note: this broth will be fairly concentrated, so dilute with water as needed when using it for rice, soup, or any other dish.)
Disclaimer: We recognize that some ingredients listed in this recipe may be a trigger food for some people. Please feel free to omit or substitute any ingredients that don’t work for you.