Are you in need of foods that nourish and heal the body? Bone broth promotes healing of the gut lining, reduced inflammation, and improved hydration. In this video, our Fairy Gutmother raves on the health benefits of bone broth that result from the nutrients that are extracted from the bones and connective tissue and pulled into the warming and gelatinous liquid known as bone broth. In this recipe, Carley uses beets and sweet potatoes to create an earthy and sweet flavor to compliment the other veggies, bones, herbs, and spices.
Different Bones Yield Different Broths
Carley explains different kinds of bones that can be used to prepare bone broth, as they yield varying characteristics. First of all, be sure to source clean meats that have been grass-fed and grass-finished as they will provide a higher level of nutrients.
These will earn you a mixture between a meat stock and a bone broth; a nice and neutral beef bone broth. Meat on the outside of the bone in addition to the nutrients extracted from the bones themselves creates a more palatable and less robust flavor than the knuckle or marrow bones.
Oxtail bones are similar to beef shanks in that they have meat surrounding the bone, neutralizing the flavor of the broth.
These bones will yield the most gelatinous of the broths because they contain primarily connective tissue.
4. Chicken Feet
Chicken feet are filled with cartilage, bones, tendons, ligaments, and bones— everything that makes a broth collagen-rich and more gelatinous!
How to Use the Different Bones
A knuckle bone is quite large and can be used by itself for a recipe. Carley even suggests using the same knuckle bone for two recipes in a row (simmer the first batch for 24 hours, save the broth, and cook the next batch for 24 hours) and then combine the two broths for one big batch with a less robust flavor.
If you are choosing marrow bones, you might use one marrow bone and a couple of oxtails. For a mixture of gelatinous and meaty broth, you could use one marrow bone with the beef shank.
Carley will add 1-2 chicken feet to a chicken broth if using a chicken carcass or to a beef bone broth that uses more meat.
With a little faith, confidence, and creative spirit, any combination that you choose will be delicious! Now that we’ve been skilled in choosing a bone, let’s get into this unique broth recipe!
Beet and Sweet Potato Bone Broth
Recipe & Photos by Carley Smith | Fairy Gutmother
- 2 Beef Shanks (Osso Buco)
- 2 Beef Oxtail Bones
- Filtered water to mostly fill the pot (a few inches below the rim)
- 5-6 stalks of celery, broken in half
- 3 beets, quartered
- 1 large yellow onion, halved with skin on (adds color and flavor)
- 2 whole carrots, halved
- 1 large sweet potato, quartered
- Herbs & spices
- A couple bay leaves
- Sea salt
- Black pepper corns
- A few springs of fresh rosemary or thyme
- Into a large dutch oven, slow cooker, or instant pot, place the beef shanks and oxtail bones.
- Fill the pot ¾ of the way with clean, filtered water.
- Add in celery, beets, onion carrots, sweet potato, and herbs & spices.
- Crank the pot to a boil and then reduce to simmer for about 24 hours.
- Strain into a new pot or jar, and sip on this warming, healing broth! It lasts for a week in the refrigerator.
- A tip from the Fairy Gutmother: pour and freeze the broth in ice cube trays, and save it to add nutrients to future recipes!
Browse the Discover Blog for more nutrition-packed recipes and kitchen tips!
Carley Smith, aka The Fairy Gutmother, is a Nutritional Therapist and Certified GAPS Practitioner with a passion for helping others improve their gut & immune health. Carley was diagnosed with Lyme disease and practiced the ancient art of healing through food. Please visit Carley’s Featured Chef page and Fairy Gutmother for more information.