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Sunday, April 23, 2017

Soup Sunday, Beef Bone Broth

Many of the soups that I've featured on Sunday's have bone broth as their base.  Broth is one of the hot health trends right now, especially made with organic products.

Bone broth is healthy because it contains essential vitamins and minerals such as glucosamine, hyaluronic acid, chondrotin sulfate an collagen. Collagen has a number of amino acids including proline, glutamine, glycine and agonize.  Collagen is needed to have healthy skin, hair and nails.

You can all of these from supplements, but they are absorbed better from food sources. Bone broth is a great source and is really simple to make.  I do mine in a slow cooker. Once you have the broth done, it can be divided and frozen. Just pop one out of the freezer when you want to make soup.

You will notice the recipe has apple cider vinegar.  Don't leave it out since this helps to leach calcium and other minerals out of the bones. You can substitute lemon juice.

1 lb grass fed beef bones
2 carrots roughly chopped
3 ribs of celery roughly chopped
1/2 large onion roughly chopped
2 tablespoons apple cider vinegar
3 quarts filtered water

Pre-heat oven to 350 F.  Place beef bones on a baking sheet lined with aluminum foil. Bake for an hour. Put the vegetables in the bottom of the crock pot. Add the bones and water. Be sure to scrape any brown bits off of the baking pan.  Set the crock pot to high and cook for 24 hours. Let cool  slightly and strain. Put into the refrigerator. Skim off the fat that hardens on the top.  Transfer to containers and freeze.


Chris Wodke
Founder & Manager Team CMT

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  In 2012 she finished 2nd at Boston in the Mobility Impaired Division. She was on the course in 2013 when the bombs exploded.

She has appeared three times at the Paratriathlon National Triathlon Sprint Championship. She was the 2012 and 2014 National Champion Paratriathlon Open Division Champion.

In 2014 she was the PC Open Champion at the Duathlon National Championship and at the Aqua bike National Championship in 2016. She represented Team USA at the Aquathon ITU World Championship in Chicago in 2015 and at the World championship in Cozumel in 2016.  

 In 2014 she represented the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.  She has won state championships in cycling and triathlon as a senior Olympian.

She travels around the country raising awareness of CMT.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

You may visit her author page at:

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 210 members in 38 states. We also have members in Australia, England, Scotland, Canada, Vietnam, Turkey, Finland, Scotland, France, Poland, Iran, Norway and Sweden. If you wish to join us visit our web site; or

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link
Follow CMT affected Paratriathlete Timmy Dixon

Follow CMT Author Chris Steinke

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1 comment:

  1. Hi Chris,
    Great posting on health benefits of bone broth. If you're planning to run the 2018 Boston Marathon. Please connect with us. We are Five Way Foods, a Boston-based producer of all-natural fresh vegetable and bone broths.