Bone Marrow Madness!

Sunday, July 29, 2012

“See the sunlight, we ain’t stoppin’
Keep on dancing till the world ends
If you feel it, let it happen
Keep on dancing till the world ends”
-Britney Spears 

DANCE WOD TODAY!!!   

IMG_3773
Kinda looks like this, but with dancing.

Bone marrow is very coveted in the paleo/primal community. It’s SUPER SUPER rich in fat-soluble vitamins and for some reason, Crossfitters seem to go crazy whenever it’s on the menu at a restaurant. I think because it’s one of those foods that makes you feel like a real caveman. I mean, if you think about it… it was one of the first reliable sources of animal fat that we were lucky enough to sink our teeth in to. Mmmmm, so primal. Anyway, bone marrow has a ton of cool nutrient dense properties.

Check out this post by Mark’s Daily Apple for a really awesome breakdown of the benefits of bone marrow. Seriously, it’s a great read… DO IT!

Below is a recipe submitted by one of PCF’s very own members, Patrick Lim. For those who are new to this dish, Bulalo is a Filipino stew, Native to the Southern Luzon region of the Philippines. It’s made rich by cooking beef shanks and beef marrow bones for hours, until much of the collagen and fat has melted into the clear broth. The seasonings may with some using only salt and black pepper while other variations call for patis, bay leaves or even garlic. But at its core, Bulalo is a simple cattleman’s stew, best made with whatever veggies are in season or in your market order.

Enjoy, compliments of Chef Patrick Lim!

 Bulalo Beef Marrow Stew

Bulalo – Beef Marrow Stew w/ Vegetables

Ingredients
 
6   Large shank bones with thick Marrow center
2   Packs of Stew Meat (or substitute one pack w/ a new york strip and chop up)
1   Head of Cabbage
1   Red Potatoes w/ skin on (medium size)
1   White Onion (Cut into Quarters)
2   Sticks of Carrots (Chopped up into circles)
2   Tbsp Pepper
1   Tbsp Peppercorns
4   Tbsp Of Patis (Fish Sauce) – use 5 to 6 Tbsp if you want a little more of a salty “kick” – If you can
*Ideally all of the raw ingredients above should be organic*
*Option:  use Brussels Sprouts too!*
 
Preparation –  (Very Important to use a large stock pot for preparation)
 
1.   Bring pot of water to a high boil
2.   Add-in Shanks and stew meat, then lower heat to a gentle boil
3.   Over the next 20 to 30 min scum will float to the top.  Ladle off gently and try to keep most of the oils in the pot.         Eventually you will end up with a very clear broth with some slight oils on the surface.
4.   When broth is completely clear and scum-free, add-in peppercorns, quartered onion and fish sauce
5.   Boil over medium heat, half-covered pot (for 1 1/2 hrs. minimum, more is better) 
6.   Last 5 mins when meat is falling off the bone, add-in vegetables – carrots, potatoes, cabbage (in order w/ 5 min intervals)
 
Serve in a bowl with some rice and fish sauce to taste 🙂

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