Marrow bone broth

Here's a basic recipe for a rich meat stock that you can eat as is or enhance with other ingredients to make a filling meal.

• 1 kg beef marrow bones, cut into rounds

• about 1 kg stewing beef on the bone

• 2 onions, quartered

• 3 leeks, coarsely chopped

• 3 large carrots, scrubbed and cut into 2 cm pieces

• 4 celery stalks, cut into 2 cm pieces

• 1 whole garlic, halved (optional)

• about 3 L water

• 45 ml tomato paste

• 3 allspice peppercorns

• 5 ml whole black peppercorns

• a few sprigs thyme

• 4 bay leaves

• 15 ml apple cider vinegar

1 Preheat the oven to 220°C and roast the meat and vegetables together for about 20 minutes until well browned and caramelised. You can also add colour to the veggies on a griddle pan – it all contributes to the flavour of your broth.

2 Pour the contents of the roasting pan into a large pot and cover with water. Add the tomato paste, spices, herbs and vinegar and bring to a boil. Reduce the heat to low and simmer with the lid open just a crack for at least 8 hours. Skim off any foam that forms on top and discard. Dietician Sally-Ann Creed cooks her broth for 24 hours – it’ s your choice. If you like, you can skim off some of the fat and keep it in the fridge to fry vegetables instead of using butter.

3 Pour the broth through a sieve – it is delicious as is with a little salt and pepper.

Flake any meat off the stewing bones and add to the broth. Stir in a tin of chopped tomatoes, a handful of spinach and some of the reserved vegetables. Serve with a marrow bone or two per portion. Dumplings made with ground biltong go well with this broth or you can add stir-fried vegetables such as baby marrows, shredded cabbage or whatever takes your fancy.

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April 2023

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