Makes: 5 quarts
4½ lb beef knuckles and marrowbones
3 Tbsp apple cider vinegar
3½ lb meaty beef rib or neck bones
3 onions, roughly chopped
2 large handfuls flat-leaf parsley
3 carrots, roughly chopped
2 leeks (white part only), rinsed and roughly chopped
3 celery stalks, roughly chopped
6 thyme sprigs, tied together
1 tsp black peppercorns, crushed
1 garlic bulb, cut in half crosswise
Place the beef knuckles and marrowbones in a stockpot or very large saucepan. Add the vinegar and 5 quarts of cold water, or enough to cover, and allow the mixture to stand for 1 hour.
Preheat the oven to 400°F. Put the meaty rib bones, onions, parsley, carrots, and leeks in a roasting pan and roast for 20 minutes, until well browned. Transfer to the stockpot along with the celery.
Pour the fat out of the roasting pan into a separate saucepan with 4 cups of water. Place the saucepan over high heat and bring to a simmer, stirring with a wooden spoon to break up any coagulated solids. Add this liquid to the bones and vegetables. Add additional water, if necessary, to cover the bones, but don’t allow the liquid to come within ¾ inch of the rim of the stockpot because the volume increases slightly during cooking.
Bring the stock to a boil, skimming off any scum that rises to the top. Reduce the heat to low and add the thyme, peppercorns, and garlic.
Simmer the stock for a minimum of 8 hours and up to 12 hours until the broth is flavorsome and golden in color. Strain the stock through a fine-mesh sieve into a large container. Cover and cool in the refrigerator. Remove the fat that congeals at the top. Transfer to smaller, airtight containers. The stock can be stored in the refrigerator for 3 to 4 days or frozen for up to 3 months.
NOTE: The reserved fat can be used as a cooking oil for meat, poultry, and vegetables dishes.
BEEF BROTH WITH TURMERIC, COCONUT CREAM, AND GINGER
If you have read any of Pete’s other cookbooks, you will know by now how important bone broth is for your gut and overall health. This simple beef broth comes in handy when you want something in the morning to get you through to lunchtime or when you don’t want a full meal at the end of the day.
For variation, you could easily replace the beef base with a chicken, pork, or fish base. It will help you to feel wonderfully satiated. If you need or want extra fat, then add some coconut oil or bone marrow.
Serves: 3
2 cups Beef Bone Broth
1 Tbsp finely grated fresh ginger
½ tsp ground turmeric, plus extra to serve
1 cup coconut cream
Sea salt and freshly ground black pepper
Juice of ½ lime (optional)
1 tsp finely chopped coriander
Place the broth, ginger, turmeric, and coconut cream in a saucepan and bring to a simmer over medium heat. Cook, stirring occasionally, for 5 minutes to allow the ginger and turmeric to infuse. Season with salt and pepper. If you like your broth slightly tart, stir in lime juice to taste.
Pour the broth into mugs, sprinkle with coriander and a touch more turmeric, take a sip, and enjoy!
BROCCOLI SOUP WITH WILD HOT SMOKED TROUT AND ROSEMARY
Pete really loves this dish as it’s such a great way to get nutrient-rich broccoli into your diet. He has teamed it with some smoked trout here, but you could just as easily fry up a little bacon or add some leftover roast chicken or cooked wild shrimp. It’s also great as a chilled soup the next day for lunch, packed into a cold thermos.
Serves: 4
2 Tbsp coconut oil, duck fat, tallow, or other good-quality fat
1 onion, chopped
2 heads broccoli, crowns broken into florets and stalks chopped
2 cloves garlic, minced
1 Tbsp finely chopped fresh rosemary
1 Tbsp finely chopped dill (leaves only), plus extra for garnish
3 cups Chicken Bone Broth
Sea salt and freshly ground black pepper
1 wild smoked rainbow trout, skin and bones removed, flesh flaked
2 Tbsp of presoaked sunflower and pumpkin seeds, toasted
Zest of 1 lemon
Heat oil in a saucepan over medium-high heat. Add the onion and cook for 5 minutes, until translucent. Add the broccoli stalks and garlic and cook for another 5 minutes or so, until they start to brown, stirring occasionally. Add the broccoli florets, rosemary, and dill, then pour in the broth and bring to a boil. Reduce the heat to medium-low and gently simmer for 20 minutes, until the broccoli is tender. Season with salt and pepper.
Using a handheld or stick blender, blend the soup until it has a thick, chunky consistency. Ladle the soup into serving bowls, then top with the flaked trout, a sprinkle of toasted seeds, and a bit of lemon zest. Serve hot.
BROTH WITH GREENS AND BONE MARROW
If you want good fats with low-carbohydrate greens or vegetables, then it cannot get any easier than this. The addition of bone marrow gives this dish some lovely saturated fat, which is so good for us.
Serves: 4
1¾ lb center-cut beef marrowbones, cut into 1½ inch pieces, tendons trimmed (ask your butcher to do this)
Sea salt
4 cups Beef, Chicken, or Fish Bone Broth
½ onion, sliced
3 Swiss chard leaves, chopped
3 rainbow chard leaves, chopped
Freshly ground black pepper
1 to 2 Tbsp lemon juice
1 to 2 pinches chili flakes (optional)
Preheat the oven to 400°F.
Place the marrowbones on a baking tray and season with salt. Roast for 15 minutes, until bones are golden brown and the marrow is cooked through.
Meanwhile, place the broth in a saucepan and bring to a simmer over medium heat. Add the onion and simmer for 5 minutes, until the onion is tender. Add the Swiss and rainbow chard and cook for 5 to 8 minutes, until they are softened. Season with salt and pepper.
Scoop the marrow from the roasted bones and add to the broth, then gently stir in the lemon juice to taste.
Ladle the broth into bowls and serve, if you like a little heat, with some chili flakes sprinkled on top.
TIP: If rainbow chard is unavailable, you can use kale, but discard the tough stems.
CHICKEN AND VEGETABLE COMFORT SOUP
It is said that the phrase “Winner, winner, chicken dinner” originates from 1970s casinos that were trying to attract players to underused tables. At the time, the most common bet was $2. Coincidentally, most casinos offered a chicken dinner for just under $2. Dealers would call out “Winner, winner, chicken dinner” when someone won the equivalent. How funny, then, that this dish costs about $2 per person and is one of the healthiest dishes in the world.
Serves: 6 to 8
2 Tbsp coconut oil or good-quality animal fat
1 onion, chopped
3 garlic cloves, finely chopped
1 large carrot, roughly chopped
1 celery stalk, halved lengthwise and cut into ½-inch slices
4 thyme sprigs
1 bay leaf
7 cups Chicken Bone Broth, plus extra if needed
1 Tbsp finely grated fresh ginger
1 zucchini, seeded, peeled, and cut into ¾-inch cubes
1 lb kabocha squash, cut into ¾-inch cubes
1 lb shredded poached chicken
½ lb Swiss chard, shredded
Sea salt and freshly ground black pepper
1 handful flat-leaf parsley leaves, finely chopped
Heat the oil in a stockpot over medium heat. Add the onion, garlic, carrot, celery, thyme, and bay leaf. Cook, stirring occasionally, for 6 minutes, until the vegetables are soft but not browned.
Pour the broth into the pot and bring to a boil, then reduce the heat to low and simmer for 20 minutes.
Add the ginger, zucchini, and squash to the pot and cook for another 15 minutes, until the squash is tender. Add the chicken and chard and simmer for another few minutes until the chard is cooked.
Season the soup with salt and pepper and sprinkle with parsley before serving.
Makes: 1 gallon (16 cups)
3¼ lb bony chicken parts (necks, backs, breastbones, and wings)
2 to 4 chicken feet (optional)
2 Tbsp apple cider vinegar
1 large onion, roughly chopped
2 carrots, roughly chopped
3 celery stalks, roughly chopped
2 leeks (white part only), rinsed and roughly chopped
1 whole garlic bulb, cut in half crosswise
2 large handfuls flat-leaf parsley
1 Tbsp black peppercorns, lightly crushed
Place the chicken parts and the chicken feet, if using, in a stockpot or large saucepan. Add 5¼ quarts (21 cups) of cold water, the vinegar, onion, carrots, celery, leeks, garlic, parsley, and peppercorns and leave to stand for 30 minutes to 1 hour.
Bring to a boil, continuously skimming off the skin and foam that forms on the surface of the liquid. Reduce the heat to low and simmer for 6 to 12 hours. The longer you cook the broth, the more the flavors will develop.
Allow to cool slightly, then strain the broth through a fine sieve into a large storage container.
Cover and place in the refrigerator until the fat rises to the top and congeals. Skim the fat, and store both fat and broth in covered containers in your refrigerator or freezer. The reserved fat can be used as a cooking oil for meat, poultry, and vegetables dishes.
The broth can be stored in the refrigerator for up to 4 days or frozen for up to 3 months.
CHICKEN SOUP WITH AROMATIC SPICES
An oldie but a goodie, the classic chicken noodle soup cannot be beaten . . . unless you replace the gluten-containing, carb-loaded noodles with vegetable noodles to make it win-win for everyone. The flavor is better, your health will ultimately be better, and you are getting the nourishing goodness of a wonderful broth that has gelatin, collagen, calcium, glucosamine, magnesium, and a host of other benefits just waiting to be slurped up by the whole family. Be sure to make a huge batch so you can pack some in a thermos for a beautiful hot lunch.
Serves: 4
8 cups Chicken Bone Broth
2 lemongrass stems, pale part only, thinly sliced
2 cinnamon sticks
2 Tbsp finely grated ginger
4 chicken thighs, skin on
1 Tbsp coconut oil or good-quality animal fat
4 red Asian shallots, sliced
½ tsp ground turmeric
3 garlic cloves, sliced
1 spring onion, sliced
8 shiitake mushrooms, sliced
2 choy sum, trimmed and leaves separated
4 hard-boiled eggs, halved, to serve
SPICE MIX
1 small dried chili
1 tsp black peppercorns
½ tsp coriander seeds
½ tsp cumin seeds
2 tsp sea salt
Place the broth in a saucepan and bring to a boil. Add the lemongrass, cinnamon, ginger, and chicken. Bring back to a boil, reduce the heat to medium-low, and simmer for 5 minutes. Turn off the heat, cover with a lid, and leave the chicken to poach for 40 minutes, or until the juices run clear when the thickest part of the chicken is pierced with a knife. Carefully remove the chicken from the broth and, when cool enough to handle, remove and discard the bones. Set the broth and chicken aside, keeping warm. Skim any oil that rises to the top of the broth and reserve for cooking.
Meanwhile, to make the spice mix, toast the chili, peppercorns, coriander seeds, and cumin seeds in a saucepan until fragrant, 15 to 20 seconds. Remove from the heat and allow to cool. Finely grind the spices using a mortar and pestle or a spice grinder. Transfer to a small bowl, then mix in the salt. Set aside.
Heat the oil in a frying pan over medium heat. Add the shallots and cook for 5 minutes, until softened. Add the turmeric, garlic, spring onion, and shiitake and sauté for 2 minutes, until softened.
Add the sautéed shallots and mushrooms to the broth, stir in 1 tablespoon of the spice mix, and bring to a simmer. Add the choy sum and simmer for 3 minutes, until tender. Season with salt, if needed.
To serve, slice the chicken and arrange in a bowl, then add the choy sum and ladle the hot broth over the top. To finish, add two egg halves to each bowl and sprinkle on the remaining spice mix.
Whenever you have a whole fish, make sure you keep the head and bones so you can make a delicious broth. Fish bone broth can be used as an aromatic base to create the most amazing soups and curries. All you need to do is add seafood, vegetables, spices, and herbs, and voilà: you have dinner in mere minutes.
Makes: About 3 quarts
3 or 4 carcasses and heads of non-oily fish
2 celery stalks, roughly chopped
2 onions, roughly chopped
1 carrot, roughly chopped
2 Tbsp apple cider vinegar
1 handful of thyme and flat-leaf parsley sprigs
3 fresh or dried bay leaves
Place the fish carcasses and heads in a stockpot or very large saucepan. Add the celery, onions, carrot, and apple cider vinegar and cover with 4 quarts of cold water.
Bring to a boil, skimming off the foam and any impurities as they rise to the top. Tie the thyme, parsley, and bay leaves together with kitchen string and add to the broth.
Reduce the heat to low, cover, and simmer for 3 to 4 hours until the broth is flavorsome and deepens in color.
Remove the fish carcasses and heads with tongs or a slotted spoon. Strain the broth into storage containers, cover, and chill in the refrigerator. Remove the congealed fat that rises to the top, if desired. It can be stored in a glass container in the fridge for up to 2 weeks and used for frying and sautéing. The broth can be stored in the refrigerator for up to 4 days or frozen for up to 3 months.
How can anyone say no to a French onion soup that is so full of delicious, gut-healing beef broth, health-giving onion (known for regulating blood sugar), and medicinal garlic and thyme? Enjoy this when you want a nourishing breakfast, lunch, or dinner. If you want a heartier dish, add some bone marrow, braised short ribs, or beef marrow.
Serves: 4 to 6
2 Tbsp coconut oil or good-quality animal fat
3 lb onions, sliced
4 garlic cloves, chopped
2 tsp finely chopped thyme leaves
6 cups Beef Bone Broth, Chicken Bone Broth, or vegetable stock
2 bay leaves
Sea salt and freshly ground black pepper
2 macadamia nuts, activated if possible (i.e., soaked 4 to 8 hours in salted water), finely grated, to serve
Melt the oil in a large, heavy-based saucepan over medium-high heat. Add the onions and cook, stirring occasionally, for 30 minutes, until the onion is soft and beginning to brown.
Add the garlic and thyme, reduce the heat to medium-low, and cook, stirring occasionally, for 30 minutes, until the onion is caramelized.
Increase the heat to medium and, stirring constantly, gradually pour in the broth or stock. Then add the bay leaves.
Bring to a boil, skimming off any foam that rises to the surface. Reduce the heat to low and simmer gently for 50 minutes, until the soup is full of flavor with a nicely balanced sweetness. Season with salt and pepper.
Ladle the soup into bowls, sprinkle some grated macadamia over the top, and serve with paleo bread on the side.
We absolutely love soups, stocks, and broths. They are honestly food for the soul. Here, pasture-raised pork in the form of ham is a flavorful source of protein, and the inclusion of turmeric takes this dish to the next level. Turmeric, a bright yellow spice, has long been used in Chinese and Indian systems of medicine as an anti-inflammatory agent to treat a wide variety of conditions.
Serves: 6
1 Tbsp coconut oil or other good-quality fat
2 onions, chopped
1 large smoked ham hock (about 2 to 2½ lb)
3 garlic cloves, sliced
2 celery stalks, sliced
2 carrots, peeled and thinly sliced
1 turnip, cut into ½-inch cubes
3 quarts chicken stock or water
1½ tsp ground turmeric
½ tsp ground cumin
2 zucchini, seeded, peeled, and cut into ½-inch cubes
¾ lb pumpkin, cut into ¾-inch pieces
2 large handfuls of Swiss chard leaves, stalks removed, roughly chopped
Juice of 1 lemon
Sea salt and freshly ground black pepper
Heat the oil in a stockpot or very large saucepan over medium heat. Add the onions and cook, stirring often, for 3 to 5 minutes, until soft. Add the ham hock, garlic, celery, carrots, and turnip. Pour in the stock or water, stir in the turmeric and cumin, and bring to a boil. Reduce the heat to low, cover, and simmer for 1½ to 2 hours, until the meat is just starting to fall off the bone. The ham hock must be completely submerged during cooking, so add a little more stock or water if necessary.
Add the zucchini and pumpkin to the pot and cook for another 30 minutes, or until the zucchini and pumpkin are soft and the meat is falling off the bone.
Remove the ham hock from the soup, and once it is cool enough to handle, remove the meat from the bone, discarding the skin and fat. Shred or chop the meat and return to the pot. Stir in the chard and cook 5 minutes, until heated through. Stir in the lemon juice and season with salt and pepper.
Ladle the soup into warm bowls and serve.
