LAMB SHANK REDEMPTION BONE BROTH GOOD FAMILY FOOD
Maintain the weekly Boil-Up : neutralise red meat acidity with lots of *alkaline vegetables* - all vegetables are alkalising !
Bone Broth consumed weekly, deeply nourishes the family with a regular supply of essential nutrients. Bone Broth gives us gelatine-collagen, which strengthens tendons, ligaments, joints, mucus membranes, skin, hair, nails, plus cell walls throughout the body. Minerals of calcium, magnesium, zinc and phosphorus are delivered in an easily digested form. Gelatine collagen contains glycine, an amino acid that helps our body to build strong connective tissue, healthy bones and supports recovery from injuries in general. Glycine improves digestion by supplying essential components of stomach acid and bile.
LAMB SHANK REDEMPTION
My method is a 2 step process
First process - roast meat on the bone, then simmer in water with seasonal vegetables added near the end, to create a family meal.
The second process is to cook all of the left-over bones, skin & grissel from the meal plus *organic* vegetable peelings/tops and herbs+stalks, to extract the last mineral elements from them by adding some acidity such as apple cider vinegar.
FULL RECIPE DETAILS LAMB SHANK REDEMPTION
1st process – making Bone Broth as a main meal for 4 people
For a refined broth, remove outside tough skin from shanks.
Put shanks in roasting tray then into a hot oven 200oC and roast for 1 hour or till brown and fragrant.
Pour off fat in tray into a container for use later on.
Add shanks to the Stockpot along with the following :
4 lamb shanks roasted brown on top
1 lime or lemon cut into quarters – add only peel and juice if you do not like the white pith bitter taste
Several garlic cloves peeled and chopped
2 onions chopped
1 or 2 tablespoons Thyme leaf crushed
5 bay leaves
1 or 2 tablespoons rosemary crushed
2 cups apple juice, which will sweeten the broth & give a little acidity
2 to 3 liters water depending on size of pot
Salt to taste – use good quality unrefined sea salt or himalayan rock salt white or pink'n black
Cook gently at a slow simmer for 60 minutes for small shanks and up to 120 minutes if shanks are big.
Skim off any scum and discard. Roasted meat on the bone usually produces minimal scum, especially
when the outside skin is removed.
Add the following vegetables during the last 10 minutes of cooking time. This means the vegetables are not cooked too much and still give their flavors to the broth.
2 large carrots diced
1 large leek chopped
4 Celery stalks diced
Add Leafy green vegetables near the end of cooking time. Strong greens like turnip tops, nettles, mature mustard leaves, and stalks of puha and watercress need about 5 minutes simmering, while delicate greens like spinach can be added in last minute. Use silverbeet, spinach, puha and watercress bottom leaves in broth, and save tops of puha and watercress for the salad. Once cooking time is up, turn heat off and let rest for 10 minutes to allow fat to rise to top. Just before serving, skim off fat and put into container for use later on. Or if you like fat, skip this step and enjoy the Paleo fat fix ! If you are a protein Metabolic Type you will naturally enjoy consuming this meat-fat as it suits your body type, although a little is always better than a lot, because too much fat may clog your lymphatic system and slow it down. See our website for more about Metabolic Body Types.
SALAD WITH MEAT IS BEST - I believe that the best food combination for the optimum digestion of meats and fats, is to eat them with raw vegetables and a good oil dressing of lemon juice or apple cider vinegar + xtravirgin olive oil. For each person add the following raw washed vegetables of - 1 peeled carrot finely grated, half a cup of red+white cabbage finely shredded, apple raw grated with skin on if organic, green leaves of wild-harvested puha tops, watercress tops, young dandelion leaves, and other green leaves such as lettuce, rocket, young spinach, green herbs such as parsley, mint, basil.
Serve Broth and Shanks with cooked vegetables and a raw Rainbow Salad of 3 to 5 veg dressed with a *g.o. dressing*. This is an
important detail as this Combo of raw vegetables with cooked vegetables and meat, gives living enzymes and fibre that increase the digestive function. The G.O. dressing gives unsaturated oils that balance the saturated fats in the broth. Both types of oil and fat are needed for a healthy body.
*G.O. = Good oil Dressing * – use unsaturated fresh plant oils of virgin olive, flaxseed, sunflowerseed, hempseed, grapeseed, macadamia nut, apricot & walnut. Combine these oils with some form of acidity from lemon/lime juice, apple cider vinegar. Add some sea salt or tamari for the salty taste. Add tahini to give a creamy texture. Black salt and cayenne give pungency and heat.
2nd process – extracting minerals from bones left-over from meal to make a Stock
Put the following ingredients into large stock pot and add some form of vinegar or citrus juice acidity, which will drag a maximum of minerals out of the bone matrix. For every liter of water add approx. 1 tablespoon apple cider vinegar [ more or less according to your taste ] or citrus juices such as lemon and lime. Lemon/lime juice and apple cider vinegar alkalise the broth.
Bones left over, chopped up if possible with an axe, but ok to be whole
Bits of grissel, skin, sinew and leftover vegetables from the meal
Contents of fresh vegie scraps container that lives in fridge
Freezer packs of vege tops, herb stalks, bone bits etc
Rosemary, bay leaves and other herbs and stalks you have on hand to be used up
Lots of good water to cover bones
Simmer with the lid on for 6 hours at least or longer if you have the time.
During the first process some of the gelatine and a lot of oil will be extracted into the broth, while during the 2nd process, as much as possible is extracted from what is leftover, hence the boiling times can be up to 72 hours for large bones.
Another method is to reduce stock by simmering it with the lid off to concentrate it, so put on the ventilator cap to extract the steam while it simmers gently for a few hours. Once stock has reduced by half or more, cool then put in fridge overnight. Next day skim fat off, if you are on a low fat food plan, or leave this fat layer intact if you plan to use stock within the next few days, as it acts as a protective layer during storage in the fridge and will keep it good for up to a week, as long as it is covered with a lid. This is now bone broth stock and can be frozen in batches for use later on, or stored in fridge to drink as a pick-me-up instead of coffee.
Other bones for broth
Bones could be lamb, hogget, beef, pork + trotters, chicken + feet, and can be chopped into small pieces if possible, but OK also to be whole. Ask your butcher to saw up some cannon bones which will make it easier to access the marrow. Cooking time can vary from 6 to 72 hours. Chicken bones can be cooked for 6 to 36 hours, Beef bones for 12 to 72 hours. Best to look for bones from organic grass-eating stock and enjoy organic marrow.
Beef shin bones are an ideal winter warmer with lots of marrow to enjoy and can be pan-braised in coconut oil for 5 minutes before going into stock pot. Marrow can be eaten after being pan-fried if you like it semi-raw. As marrow is a delicacy it should not be cooked for too long, so after 10 minutes of beef shin bones going into the stock pot, lift bones out, remove marrow, return bones to stock pot for further cooking. Marrow can be put aside till soup is ready to serve. Marrow dipped in toasted sesame seeds is a delicacy.
*organic Bones* Boil-Up Bones for Bone Broth, are best from an organic farm where stock eat grass. These organic bones will not be harbouring commercial agri-chemicals. Additionally the stock should not be feeding on GMO or GE Corn Silage or hard-feed pellets with preservatives and rancid fat content.
*organic vegetable peelings & tops are the best to use as commercial crops are sometimes sprayed with roundup. If using commercial veg for stock, discard outer leaves and peelings.
*raw vegetables are the ideal partner for cooked meats due to their capacity to provide alkalinity and active plant fibre, both of which help digest, process and neutralise the normally acid-forming cooked meats. This combo will speed up transit time of food residues and protect against accumulations in the colon.