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Sunday, February 4, 2018

Soup Sunday- Bone Broth

I had my teeth cleaned Friday and my hygienist Patty mentioned she wanted to try making bone broth.  There are many health benefits to consuming bone broth. I is full of vitamins, minerals and collagen.  I've posted the recipe before, but I thought it was worth repeating because I use it as my base to make soups every week.

For the best taste be sure to use bones that are meaty. I often find that bones sold for soup have been stripped of all the meat. I use ox tails and beef short ribs when making beef bone broth.

I always roast the meat first to add depth of flavor to the broth.  I make broth about once a month and freeze what I do not use immediately.

Bone Broth
3 lbs of beef or chick pieces (use meaty bones)
3 bay leaves
1/4 apple cider vinegar
1 teaspoon whole pepper corns

2 stalks celery
1 onion chopped
3 carrots chopped
2 tablespoons "Better than Broth Beef or Chicken"

Preheat oven to 350 F. Line a baking sheet with foil and arrange the bones on the foil lined pan.  Bake for 25 to 30 minutes.

Add all of the ingredients and the roasted bones to the crock-pot. Fill to the top with water.  Cook on low for 24 hours.  Remove from the heat and cool slightly.  Put the broth through a strainer.  Take the meat off of the bones and reserve for later use.

Refrigerate the broth overnight. Skim off of the fat.  The broth will look like jelly. This is normal and due to the collagen from the bones.  The broth can be frozen or used as the base for soups.

Makes about 3 quarts


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. In 2017 she placed 2nd in her age group at the Winter Triathlon National Championship, earning a spot on Team USA for the World Championship.

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 213 members in 39 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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