BEEF BROTH

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MAKES 1 LITRE (35 FL OZ/4 CUPS)

Beef bones produce a mineral-rich wobbly broth, thanks to their abundance of gelatine. While you’re on the elemental diet of phase one, this broth will act as a ‘protein sparer’, helping you make the most of any proteins you consume. Marrow or knucklebones work well for this broth.

60 ml (2 fl oz/¼ cup) extra virgin coconut oil

1 kg (2 lb 4 oz) beef bones

2 litres (68 fl oz/8 cups) filtered water

2 carrots, peeled and roughly chopped

2 celery stalks, roughly chopped

3 garlic cloves

1 onion, peeled and quartered

1 bay leaf

2 tablespoons apple cider vinegar

Celtic sea salt and freshly cracked black pepper, to taste

Preheat the oven to 200°C (400°F).

Place a flameproof casserole dish on the stovetop over medium heat and melt the coconut oil. Add the bones and stir to coat. Add the lid and transfer the casserole dish to the oven. Bake for 30 minutes or until the bones are browned.

Transfer to the stovetop, cover with the filtered water and add the remaining Ingredient, including the seasoning. Bring to a simmer, then reduce the heat to as low as possible and simmer for 4–6 hours, checking from time to time and adding a little more filtered water if necessary.

Remove from the heat, allow to cool, then strain and refrigerate until the fat congeals on top. Skim off the fat and store the broth in an airtight container in the fridge or freezer, or freeze in ice-cube trays.

SUPERCHARGED TIP

Apple cider vinegar helps draw valuable minerals from the bones, to supercharge your broth and fast-track gut healing.