Take stock Power Athletes, pun intended. You make it through the Field Strong workouts on a daily basis don’t tell me you’re going to let a stockpot intimidate you? I didn’t think so.
Even in Florida it is officially fall. I smell cooler days and beef stew simmering on the stove, shepherd’s pie, pot roast and other savory seasonal delights. Most of these dishes will require beef stock. You can buy some but the conventional brands will be loaded with msg, chemicals and who knows what other laboratory made toxins. The organic brands found in health food stores are better and will do in a pinch but nothing beats homemade. . .
Pick a weekend day you’ll be hanging at the house. Start with some beef soup bones (meaty ones, knuckle bones, marrow bones, a combo is best and preferably from a grass fed cow). Roast them at 425 for about 30 min turning once or until they are nice and brown along with a large onion and about 3 cut up carrots. Reserve any juices.
Place the roasted bones and vegetables along with the reserved juices into a large stock pot. Add 2 coarsely chopped celery stocks, 2 cloves chopped garlic, 6 black peppercorns, several sprigs of fresh thyme, 1 bay leaf, approximately 12 cups of filtered water (or enough to cover) and 1/4 cup apple cider vinegar (to draw out the minerals). Let sit for 30-45 min. Bring the stock to a boil, remove any scum that surfaces to the top and reduce heat. Cover and simmer for 6-12 hours.
Strain the stock using cheesecloth and pour into Mason jars. Discard the meat and vegetables or reserve for other uses. Let cool. I store in 1, 2 and 4 cup mason jars in the freezer that way I have them available for whatever quantities I may need. Some people prefer to refrigerate overnight and skim any fat off the top. I personally like the flavor that a little fat imparts into my stock.
Recipe & Ingredients
5-7 lbs of meaty grass fed beef bones*
4 or more quarts cold water
1/3 cup cider vinegar
1-2 onions, quartered
2-3 carrots, cut into1-2” pieces
2-3 celery ribs w/ leaves, cut into 1-2” pieces
Several sprigs fresh thyme tied together
6-8 black peppercorns
1-2 bay leaves
1 bunch fresh parsley
Preheat oven to 425; place all meat and bones along with the carrots and onions in a shallow roasting pan. Roast for about 45 mins, turning once halfway through until nicely browned. Once browned place into a large stock pot along with any accumulated juices. Add the vinegar and the water. Let sit for at least 30 minutes. Meanwhile take ½ cup water and add to roasting pan. Place over 1-2 burners on low heat and stir with a spatula to loosen any browned bits. Add to the stock pot.
Add the celery, thyme, peppercorns and bay leaves. Put the heat on high and bring the pot to a boil. Spoon off any scum that rises to the top. After skimming, reduce heat and simmer stock for at least 6 hours and as long as 12. Just before finishing, add the parsley and simmer another 10 minutes.
Check out my other recipes & tips at Paula Lean Primal Queen!
John Welbourn is CEO of Power Athlete and Fuse Move. He is also creator of the online training phenomena, Johnnie WOD. He is a 9 year veteran of the NFL. John was drafted with the 97th pick in 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and for starter for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his career, John has started over 100 games and has 10 play-off appearances. He was a four year lettermen while playing football at the University of California at Berkeley. He graduated with a bachelor's degree in Rhetoric in 1998. John has worked with the MLB, NFL, NHL, Olympic athletes and Military. He travels the world lecturing on performance and nutrition for Power Athlete. You can catch up with John as his personal blog on training, food and life, Talk To Me Johnnie and at Power Athlete.
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