Whether you’re a long time Paleo devotee or have landed here after a foray through a keto diet, relying heavily on sugar to fuel your training and subsequent recovery is a thing of the past. Rather than minimizing your efforts by downing a sugary sports recovery drink after a workout, replenish your body the natural way: with bone broth.
Nourishing, healing and delicious, bone broth, served chilled, doubles as the perfect recovery drink. Pour it over ice and enjoy after a long session in the saddle, on the trail or simply to quench your thirst on a hot day.
- 4 pounds bones, such as those from cuts of meat high in collagen, like marrow, knuckles and feet*
- 1 head garlic, cloves separated, smashed and skins removed
- 1 Tablespoon apple cider vinegar**
- 4 quarts water
- Optional: fresh oregano (for its natural anti-microbial properties) and fresh turmeric (for its anti inflammatory benefits).
- Fresh lime wedges
- Preheat oven to 450ºF
- Roast bones until browned and crispy
- Remove and reduce oven to 200ºF
- Place all ingredients in large Dutch oven
- Bring to a boil over high heat; reduce and simmer gently
- Place in oven and cook at least 12 and up to 24 hours
- Remove from heat and allow to cool slightly.
- Strain solids and reserve for use in cooking.
- Strain remainder in a bowl through a colander.
- Let stock cool to room temperature.
- Portion out amount you’ll use in 2-3 weeks into glass mason jars, cover and chill; freeze remainder in freezer safe container.
- After your workout, pour over ice and add lime wedge.
*Get creative here and don’t feel shy about saving up the bones from meals in the freezer and add them into the mix to develop a new flavor profile each and every time.
**Following a completely Paleo diet? Skip the vinegar and sub lemon or lime juice!