Bone broth seems to be the latest food trend, and with good reason! Bone broth is a traditional recipe that’s been used for centuries in places like China, Egypt, South America and Europe, commonly used to comfort cold and weary travellers. Cooking bone broth is a way to practice nose-to-tail eating, consuming all parts of the animal. Nose-to-tail eating helps to reduce waste, and plays a role in sustainable farming practices.
We currently stock Meadow and Marrow® bone broth. Their broths are made from 100% Australian grass-fed beef, they use traditional recipes and preparation methods, and they stock a variety of flavours, each as delicious as the next!
Here are 5 yummy recipes using some of the broths from the Meadow and Marrow® range to inspire you to start cooking with bone broth.
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Superfood Smoothie
(Serves: 1 | Prep time: 5 mins)
If you’ve tried bone broth before, you’d know that it has a savoury taste. Some explain bone broth to be a little bit ‘meaty’ or ‘bony’ tasting. So how can we enjoy the benefits of bone broth in a smoothie, without that savoury taste? The trick is to freeze the bone broth into cubes! Freezing broth significantly reduces its taste, you won’t even know it’s been added.
Here’s my favourite bone broth smoothie recipe. It’s creamy, nutty and chocolatey, plus supercharged with all the benefits of bone broth.
Ingredients:
- 1 banana, frozen
- 4 frozen cubes of Meadow and Marrow® ‘Natural’
- 1 cup milk (I use almond or coconut; any milk you prefer is fine)
- 1 medjool date, pitted
- 1 tsp chia seeds
- 1 tbsp. cacao powder
- 1-2 tbsp. natural peanut butter
Method:
Whiz all ingredients up in a blender until smooth and creamy.
Enjoy!
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Lemon Chicken Risotto
(Serves: 8 | Prep time: 10 mins | Cook time: 45 mins)
No need to worry about hiding the savoury taste of broth here! Let the flavours of the broth sing in this recipe – a perfect winter/comfort dish
Ingredients:
- 6 tbsp. Meadow and Marrow® ‘Lemon & Herb’ bone broth concentrate, mixed in 2L of water
- 2 brown onions, finely chopped
- 4 cloves garlic, crushed
- 2 tbsp. butter
- 2 tsp. thyme leaves
- 3 cups Arborio rice
- ½ cup dry white wine
- 1 tbsp. olive oil
- 4 chicken breast fillets
- 1 cup frozen peas
- 2/3 cup parmesan, grated
- 1 tsp. grated lemon rind
Method:
- Bring the bone broth + water mixture to the boil in a covered saucepan, reduce heat to low and simmer.
- Melt butter in a heavy-based saucepan. Add onion and stir over heat for 5 mins or until soft. Add garlic & thyme, cook until fragrant.
- Add rice and peas, stirring over heat for 1 minute. Then add wine, and simmer for 1-2 minutes or until reduced by half.
- Add ½ cup of the hot broth to rice mixture. Cook, stirring constantly until broth has absorbed. Repeat with remaining broth, ½ cup at a time, until liquid has absorbed & rice is tender.
- Meanwhile, heat oil in a frying pan. Cook chicken for approximately 8 minutes on each side, or until browned and cooked through. Slice.
- Spoon risotto into bowls, top with chicken breast and grated lemon rind.
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Immunity Brew
(Serves: 1 | Prep time: 5 mins | Cook time: 20 mins)
A simple recipe to get you through the winter. This immunity brew is packed with warming and immune-system-loving ingredients – it’s like a hug in a mug. Meadow and Marrow® ‘A.M. Cleanse’ bone broth concentrate has been added as it contains lemon, ginger, apple cider vinegar and turmeric to help boost immunity.
Ingredients:
- 300mL water
- 1 thumb sized chunk of ginger, peeled
- 1 cinnamon stick
- 2 tbsp. honey
- 1 small lemon, sliced (skin on)
Method:
- Add water, bone broth and honey into a sauce pan and stir over heat, until honey and broth have dissolved.
- Drop in cinnamon stick, lemon slices and ginger.
- Bring to the boil, then reduce heat and simmer for 20 mins.
- Strain liquid into a mug, and enjoy!
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Beetroot Pre-Workout Bliss Balls
(Makes: around 16 bliss balls | Prep time: 10 mins | Cook time: 20 mins)
These bliss balls are a delicious way to sneak in bone broth, especially for fussy eaters. The Meadow and Marrow® ‘Boost’ bone broth has been added to this recipe as it contains beetroot and medium chain triglycerides, two foods that can boost energy. Fun fact: beetroot is a wonderful pre-workout food as it can improve blood flow to working muscles, making exercise less tiring!
Ingredients:
- 4 tsp. hot water
- 1.5 cups pitted dates, finely chopped
- ½ cup beetroot, grated
- 1 cup rolled oats
- ½ cup shredded coconut (plus more for rolling)
Method:
- In a small dish, mix bone broth and water until combined. Let cool to room temperature.
- Place all ingredients in a high-speed food processor, until the mixture forms a thick paste
- Roll mixture into little balls
- Roll each ball into shredded coconut to coat
- Place bliss balls on a tray lined with baking paper to freeze for 1 hour
- They are now ready to eat! And can be stored in the freezer in an air-tight container for 2 weeks
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Easy Veggie Curry
(Serves: 4 | Prep time: 5 min | Cook time: 15 mins)
Don’t you love when you can throw a meal together in no time? This 15 min, easy veggie curry contains the Meadow and Marrow® ‘Curry’ bone broth for its rich flavour – it’s packed with spices like lemon myrtle, cumin, turmeric and mint. Yum!
Ingredients:
- 2 tsp. olive oil
- 1 brown onion, chopped
- 2 gloves garlic, crushed
- 1 can diced tomatoes, drained
- ¾ cup plain Greek yoghurt
- ½ tsp. salt
- 1 can chickpeas, rinsed and drained
- 1 cup green peas (thawed, if frozen)
Method:
- Heat olive oil in a large pan, add onion and cook until soft (4-5 mins). Then add garlic and cook for 30 seconds.
- Stir in bone broth, tomatoes, yoghurt and salt.
- Bring to a simmer and cook for 2-3 mins, or until slightly thickened
- Stir in chickpeas and peas until warmed through.
- Divide into bowls and garnish as desired (try some fresh coriander or chopped peanuts).
