Ancestral Bone Broth: Simple, Mineral-Rich Nourishment for the Whole Family

Oxtail with Homemade Broth From Quality Beef

SOURCING NOTE

“For centuries, people drew strength from mineral-rich foods like bone broth… But industrial farming, soil depletion, and food refinement have stripped away the nutrients that once kept us resilient and calm.”
— Jordan Rubin, The Biblio Diet

Many store-bought broths today are not made from 100% grass-fed, grass-finished bones. Often they rely on powders, hides, or lower-quality inputs and also include preservatives / processing aids (chemicals) that don’t align with traditional preparation methods / my gut health needs.

MEAT STRAIGHT FROM THE SOURCE

I choose to source directly from local farmers whose practices & animal feed align with my values—because quality of every bite matters, especially since nourishment & gut healing is priority for my growing family.

Grass-fed + Grass-finished Beef Bone (always) —
“You are what your food eats too.”

Hawaiian Island friends: Sugar Hill Farmstead is offering a limited-time first-order discount with code MUMWITHABUN25 should you be interested in ordering meat directly from the farmers I have connected extensively with to ensure their practices and beef is quality I can trust. I hope this helps you and your family get some quality meat into your day ♡

BEEF BROTH RECIPE

Ingredients

• 6-7 beef marrow bones (grass-fed & grass-finished)

  • Option: bake them & hollow them out first (See here: make the most of the marrow!)

• Filtered water

Method

1. Place bones in a large pot, filling about ¼–⅓ of the pot with bones.

2. Add filtered water, leaving 1–2 inches of space at the top.

3. Bring to a gentle boil over medium heat.

4. Cover, reduce to low, and simmer 4–5 hours
   (or 1 hour using a pressure cooker - see note at the end for how I do this).

5. Check occasionally (ever hour or so) to ensure bones remain submerged, adding water as needed.

That’s it.

Note: We’re using high-quality bones, so I don’t skim anything off to toss/trash it. What you’ll see are bits of marrow, connective tissue, and gelatin—exactly what we want.

How I Reuse the Bones

The solidified grass-fed & finished beef fat (tallow) is incredible in quality & value. I do not recommend using/saving animal fat if it’s not high quality.

After the first batch:

• Refrigerate the whole pot.

• Break off the solidified fat, store, and reuse it as cooking fat (especially healthy for you as long as you are using quality bones as mentioned!)

• Ladle the broth into glass airtight jars. Leave bones in pot.

• Refill the pot with filtered water and repeat for a second extraction. This is what my Korean mum taught me to do!
  (known as remouillage in French cooking)

• Or pressure cook bones submerged in water for 1 hour with seaweed for a Korean-style seaweed soup!

How to Use Broth

Sprinkle it with a bit of sea salt and now it directly lowers excess stress hormones.

• Sip warm like tea (especially in the morning)

• Soup base for:

  • Korean Seaweed Soup

  • Korean Rice Cake Soup

  • Korean Kalbi Tang

• Replace water with broth when cooking beans, grains, or vegetables (option to use it in sweet cooking/baking too!)

Storage & Reheating

Fridge: Keep the defatted broth in airtight containers in the fridge for 3-7 days. 
Freezer: Ladle into freezer-safe containers - lasts 7 months - 12 months.

““Bones are literally the gift that keeps on giving.””

— Jane / mumwithabun

Bone Marrow Honey Lollipops (2 Ingredients) + How to Reuse the Bones for Gut-Healing Broth

Bone Marrow Honey Lollipops
(2 Ingredients)

My bone marrow & honey lollipops are a simple, ancestral-inspired way to make bone marrow approachable for babies/kids and let’s face it adults could use some ancestral inspo too (;

Roasting the marrow first removes any raw flavor, enhances the sweetness, and creates a smooth, scoopable texture that blends / whips beautifully with honey.

My method also lets you reuse the roasted bones to make deeply nourishing bone broth the next day—truly zero waste.

Ingredients

• 4 Beef Marrow Bones
  (100% grass-fed/finished, highly recommended - See “Beef Quality” Note Below for Sourcing)

• 1-3 TBSP Raw Honey (sweetness level is up to you - most prefer a 1:1 ratio of marrow:honey while I prefer 1.5 TBSP to 4 Beef Marrow Bones for a subtle touch)

Step-by-Step: How to Roast Bone Marrow for Lollipops

1) Preheat the Oven

• Preheat oven to 450°F

• Line a baking sheet with nontoxic parchment or use a cast iron skillet.

2) Roast the Marrow

• Place marrow bones on the baking sheet. (cut-side up if using canoe cut)

• Roast uncovered for 20-25 minutes.

What to look for:

• Marrow should be soft, glossy, slightly brown/crispy, and scoopable

• It should not be bubbling aggressively or browned. Neither should it be pink/red inside when you scoop it.

If marrow is still firm/red, return to oven in 5-minute increments.

3) Cool Slightly

• Remove bones from oven.

• Let cool 15 minutes until warm but safe to handle with bare hands.

This prevents honey from melting & from the raw honey properties from being damaged when mixed.

4) Scoop the Marrow

• Use a spoon to scoop marrow into a glass bowl.

• Mash/mix/whip until fluffy/smooth.

You should have a buttery, spreadable consistency.

5) Mix with Honey

• Add raw honey to taste (start 1-2 TBSP and adjust - most like a 1:1 ratio of marrow:honey).

• Stir until fully combined.

The honey:

• Naturally sweetens

• Preserves the mixture

• Makes it kid-palatable

6) Mold the Lollipops

• Spoon mixture into silicone molds.

• Insert lollipop sticks.

• Level the tops with a spoon.

7) Chill to Set

• Refrigerate 1–2 hours, or until firm.

• Once set, unmold and enjoy.

How to Store Bone Marrow Honey Lollipops

Refrigerator

• Store in an airtight container

• Lasts 7–10 days

Freezer

• Freeze solid, then transfer to freezer bag

• Keeps up to 3 months

• Option to melt the whipped honey marrow “butter” into warm, savory dishes (i.e. beef stir-fry, bean stews, etc)

How To Reuse Roasted Bones for Meat Stock & Bone Broth

Roasted bones are excellent for broth and produce a deeper, richer flavor.

Simple Stock Instructions

Meat Stock: especially helpful for those struggling with histamine intolerance, but are open to using gut healthy stock to start their gut healing journey.

1. Place roasted marrow bones in a large pot along with a meatier cut like osso bucco / oxtail.

2. Cover with cold filtered water.

3. Bring to a gentle simmer.

4. Simmer 2 hours on low.

5. Store in refrigerator.

6. Next day, scrape off the tallow (hardened disc that floats to the top) and use it as an extremely rich, nutriend-dense, and delicious cooking oil!

Simple Broth Instructions

“Bone broth”: especially helpful for those NOT struggling with high histamine, but open to using gelatin-rich broth to start their gut healing journey.

1. Place roasted marrow bones in a large pot.

2. Cover generously with cold filtered water.

3. Bring to a gentle simmer.

4. Simmer 12–24 hours on low. Intermittently pour in more filtered water to keep bones completely submerged (a lot will evaporate so keep checking in)

5. Store in refrigerator.

6. Next day, scrape off the tallow (hardened, wax-y disc that floats to the top - do not discard!) and use it as an extremely rich, nutrient-dense, and delicious cooking oil!

Meat Quality is Everything: Source Well

We are what we eat ate. And what was put into them. Antibiotics put into animals impacts our gut health and is tied to antibiotic resistance as well as other health issues.

“The diet of animals we eat has a bearing on the nutritional quality and healthfulness of the food itself”

— Michael Pollan (Author of In Defense of Food)

Here is where you can locate some grass-fed / regenerative farms local to you if you want to begin your own search for sourcing quality beef bones and meat you can trust.

Why Bone Marrow + Honey Is Gut-Healing & Immune-Supportive

• Bone marrow provides fats, collagen compounds, and fat-soluble nutrients that support gut lining integrity.

• Honey contains natural enzymes and prebiotic compounds that support digestion.

• Roasting improves digestibility and flavor without destroying nutrients.

• Combining fat + natural sweetness increases nutrient absorption and acceptance in kids.

Final Notes

• This is a treat-sized nutrient boost, not candy.

• Great for:

  • Elevating savory dishes

  • Cooling down hot soups / stews

  • Immune-supportive snacking

  • Transitioning kids to savory foods

Roasting marrow bones makes the marrow scoopable, mild, lightly sweet, and kid-friendly, and you can totally reuse the roasted bones for broth with amazing results!

With 4 marrow bones, I made (using the resulting whipped marrow, broth, and tallow):

- 12 Bone Marrow Honey Lollis (marrow)

- 6+ servings of Korean Rice Cake Soup (broth)

- 4 servings of beef stir fry (tallow)

Gut-Healing Korean New Year Rice Cake Soup (Tteokguk) — Allergen-Aware & Kid-Friendly

Gut-Healing Korean Rice Cake Soup (Tteokguk)

This simplified, top allergen-free version of Korean New Year rice cake soup focuses on deep nourishment, digestibility, and clean flavor. By using osso buco and bone marrow, we create a naturally rich broth that supports gut health without relying on soy sauce, sesame oil, or eggs.

This recipe is especially well-suited for:

• Kids

• Healing diets (i.e. those on the eczema elimination journey)

• Allergen-conscious families

INGREDIENTS

For Broth

• 2 ossobuco cuts (cross-cut shanks)

• 2 cups of bone broth (homemade using marrow bones - DM me if you want a step x step!)

• 4-5 cups cold filtered water

• 1 small onion, halved

• 2 cloves garlic, minced

• 1 tsp salt (start low, add more later)

Umami Options (Choose ONE or skip)

• Option A (Contains Fish):
  3-5 small dried anchovies, heads removed

• Option B (Contains Fish):
  1–2 tsp fish sauce

• Option C (Top-9 Allergen–Free):
  1–2 tsp coconut aminos + extra salt

⚠️ Note: Fish (anchovy, fish sauce) is a top-9 allergen. If strictly avoiding, use Option C or skip entirely—the marrow broth is still delicious.

Rice Cakes

• Korean rice cakes (tteok), pre-sliced and frozen

  • homemade is optimal for our allergy friends as rice cakes are usually made in a facility alongside sesame, tree nuts, soy, wheat, egg, dairy, etc.

  • homemade is also better for you as storebought garatteok (rice cakes) are packaged in plastic while it’s still hot… meaning you’re getting plastic melted in your food.

• Check out my homemade recipe if you’re looking to elevate your rice cake game ♡

Optional Garnish

• Thinly sliced green onion

INSTANT POT METHOD

1. Simmer/Make the Broth

• Place osso buco (soup bone) in an Instant Pot.

• Add broth & filtered cold water.

• Add anchovy or fish sauce or coconut aminos (your pick!)

• Add onion and garlic.

• Lid on → Pressure Cook (High) → 45 minutes

• Natural release 10 minutes, then quick release OUTSIDE (keep your indoor air clean)

2. Defrost & Soak the Rice Cakes

• Place frozen rice cakes in a large bowl.

• Cover with cold water.

• Soak 10 minutes, gently separating slices.

• Drain and set aside.

This prevents gumminess and helps them cook evenly.

3. Finish the Soup

• Remove anchovy, onion and bones.

• Scoop marrow from bones and return to broth. (Marrow is a nutrient gold mine!)

• Season with salt to taste.

• Add soaked rice cakes.

• Saute mode 5 minutes, until tender but chewy.

STOVETOP METHOD

1. Simmer/Make the Broth

• Place osso buco (soup bone) in a large pot.

• Add broth & fresh cold water.

• Add anchovy or fish sauce or coconut aminos

• Add onion and garlic. bring to a gentle simmer. Skim & discard foam / “scum” if desired / needed. Cover and simmer 2½–3 hours on low.

2. Defrost & Soak the Rice Cakes

• Place frozen rice cakes in a large bowl.

• Cover with cold water.

• Soak 10 minutes, gently separating slices.

• Drain and set aside.

This prevents gumminess and helps them cook evenly.

3. Finish the Soup

• Remove anchovy, onion and bones.

• Scoop marrow from bones and return to broth.

• Season with salt to taste.

• Add soaked rice cakes.

• Boil 5 minutes, until tender but chewy.

4. Serve

• Ladle broth, rice cakes, and meat into bowls.

• Garnish with green onion if desired.

• Serve warm with Korean side-dishes (i.e. kimchi, spicy dried radish, etc.)

  • PSA: locals in Oahu, get the freshest homemade Korean side-dishes from Mas Jjang

• Toppings: thin strips of roasted seaweed, egg (for those who tolerate it)

Why This Tteokguk Is Gut Healthier Than Most

1. Collagen & Gelatin Support Digestion
Ossobuco and marrow bones provide collagen, gelatin, and glycine, which help:

• Strengthen & repair the gut lining

• Support digestion

• Calm the nervous system

2. No Soy Sauce or Sesame Oil
Traditional versions rely heavily on soy and sesame, which can be inflammatory or allergenic for many people—especially kids / those struggling with hormone imbalance.

3. Clean Broth Technique
Blanching the bones first reduces histamines and bitterness, making this soup gentler for sensitive stomaches and more digestible for all.

4. Slow Simmer = Easier Absorption
Long, gentle cooking breaks down proteins and minerals into forms the body can absorb easily.

5. Simple Ingredients, Low Load
Fewer ingredients = less digestive stress, especially for healing guts or picky eaters.

Storage & Leftovers

• Refrigerate up to 4 days

• Freeze broth separately for up to 3 months