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WAP: My first try in making bone broth

July 26, 2011

WAP means Weston A. Price diet for healing dental issues. I am trying to get Zarah to eat according to the WAP diet.

Last week I ordered beef bones from The Butcher Singapore. They deliver in our area only during Fridays. I decided to order online, as Carrefour/Cold Storage/NTUC Finest does not sell beef bones. I believe it saves time to just order online. It costs $8.50 sgd per kilo plus delivery fee of 10 sgd = $16sgd, yes its a very expensive bone broth, but at least it is healthy, safe and more than enough to last Zarah for one week (assuming she drinks 2 cups per day for 7 days).

I am so motivated to cook this bone broth to improve Zarah’s diet, hoping it will help remineralize her teeth. Zarah is not an avid beef eater, so I thought cooking beef bone broth is the best way to start.

A few articles to read about the benefits of bone broth:
http://www.westonaprice.org/food-features/broth-is-beautiful

Here is the Tooth Remineralizing Protocol:

1/2 teaspoon 2-3 times per day of Green Pasture’s Royal Blend fermented cod liver oil / butter oil mix (1-1.5 teaspoons per day)

I ordered this online and still waiting for its delivery (probably in another 2 weeks time). For the meantime Zarah is taking the gelatin capsule form of Nordic naturals Cod Liver Oil (2 caps in the morning). Then we use clarified butter/ghee to cook Zarah’s food ( she does not like butter on her bread).

1-4+ cups of raw grassfed milk daily, or 4 ounces of raw grassfed cheese

Weston Price discourages drinking pasteurised/homogenised milk from grain-fed cows and encourages drinking raw milk from grass-fed cows/goats. He also encourages people to eat cheese made from raw cow/goat’s milk (also supposedly grass-fed). I found a specialty cheese shop selling Raw Cheese in Singapore
http://www.lafromagerie.com.sg/cheese/27

2 cups daily of bone soup, made from slow cooking the bones and organs of fish, chicken, beef and so on.</blockquote>
My focus for the next 2-3 weeks is to encourage Zarah to take 2 cups of bone soup daily.

Takada Slow cooker with removal stone ware

I purchased a Takada slow cooker (stoneware) from Carrefour for only $39.90, just for this purpose. Yesterday, she managed to take 2 tbsps. of the bone soup. I have to try harder to improve the flavour!

Optional, and helpful: 1-4 tablespoons of grassfed bone marrow. Either raw or cooked.

Again, almost impossible to find suppliers of grass fed bone marrow in Singapore in addition to asking her to eat it even if it is cooked.

Also make sure to avoid, limit and monitor the intake of the foods that cause and promote cavities.

Her fruit juices (from fresh fruit) is now diluted with water. It will take a while to wane her off. She gets constipated when she is not taking her fruit/juices. She stopped eating peanut butter sandwiches and also tries to avoid Milo, Coke, cookies and other sweets.

As for the brone broth, I really have to try harder this weekend to make if more flavourful for Zarah’s palate. In the past, I am quite proud that she does not eat red meat (only white meat e.g. chicken and fish). Now, I realized she is missing key nutrients that can be found in the gelatin/cartilage of beef bones– which is what this bone broth is all about. She needs the gelatin from the beef bones for stopping tooth decay and building/re-building bones. What is most important is the choice of meat/bone.

I am not sure though if The Butcher supplies grass fed beef bone. So, this time around, I ordered Veal Bones from another online store, called The Organic Grocer. Its more expensive than the beef bones from The Butcher, but this one is grass fed veal. I am also going to follow some tips in using the slow cooker and cooking bone broth with more flavour

Read more about The Slow Cooker Rules here

Beef Stock
about 4 pounds beef marrow and knuckle bones
1 calves foot, cut into pieces (optional)
3 pounds meaty rib or neck bones
4 or more quarts cold filtered water
1/2 cup vinegar
3 onions, coarsely chopped
3 carrots, coarsely chopped
3 celery stalks, coarsely chopped
several sprigs of fresh thyme, tied together
1 teaspoon dried green peppercorns, crushed
l bunch parsley

Place the knuckle and marrow bones and optional calves foot in a very large pot with vinegar and cover with water. Let stand for one hour. Meanwhile, place the meaty bones in a roasting pan and brown at 350 degrees in the oven. When well browned, add to the pot along with the vegetables. Pour the fat out of the roasting pan, add cold water to the pan, set over a high flame and bring to a boil, stirring with a wooden spoon to loosen up coagulated juices. Add this liquid to the pot. Add additional water, if necessary, to cover the bones; but the liquid should come no higher than within one inch of the rim of the pot, as the volume expands slightly during cooking. Bring to a boil. A large amount of scum will come to the top, and it is important to remove this with a spoon. After you have skimmed, reduce heat and add the thyme and crushed peppercorns.

Simmer stock for at least 12 and as long as 72 hours. Just before finishing, add the parsley and simmer another 10 minutes. You will now have a pot of rather repulsive-looking brown liquid containing globs of gelatinous and fatty material. It doesn’t even smell particularly good. But don’t despair. After straining you will have a delicious and nourishing clear broth that forms the basis for many other recipes in this book.

Remove bones with tongs or a slotted spoon. Strain the stock into a large bowl. Let cool in the refrigerator and remove the congealed fat that rises to the top. Transfer to smaller containers and to the freezer for long-term storage.

Read more about Broth is Beautiful here

I will also take a portion of this broth to make sauce for Zarah’s fish balls.

Turning the broth to sauce
Step 1: “deglaze” coagulated meat juices in the roasting pan or skillet by adding 1/2 cup to 1 cup wine or brandy, bringing to a boil and stirring with a wooden spoon to loosen pan drippings.
Step2: add 3 to 4 cups stock, bring to a boil and skim. (Use chicken stock for chicken dishes, beef stock for beef dishes, etc.)
Step : The sauce may now be flavored with any number of ingredients, such as vinegar, mustard, herbs, spices, fresh orange or lemon juice, naturally sweetened jam, garlic, tomato paste, grated ginger, grated lemon rind, creamed coconut, whole coconut milk or cultured cream. Let sauce boil vigorously, uncovered, until reduced by at least one half, or until desired thickness is achieved.
Step 4: (Optional) You may add about 1-2 teaspoons gelatin to promote better thickening.


Must try this: 4 Soup Tulang – a local dish.

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