Flavor City

I was recently asked, “Brian, what are the top 10 must have ingredients you keep in your kitchen?”  Perhaps some day I will compile a top 10 list of paleo must haves.  It would include things like fertile eggs from pasture raised chickens, coconut oil, a variety of quality meats, and a slew of fresh vegetables.  One item stands out above all and deserves to be explored on a deeper level.  BONE BROTH!  There should be a top 100 list as to why this should be a staple in every kitchen.  Ok I won’t be listing out 100 today, but here are three main reasons why:

  • Nutrient dense – Glycine, proline, collagen, hyaluronic acid, calcium, chondroitin sulfate, and many more are among the long list of nutrients it contains.  I won’t bore you with the long list of health benefits but since you’re curious, check out this post from Mark’s Daily Apple for all the geeky details.  
  • Versatile – Bone broth is considered a “base” when it comes to cooking.  Any soup or stew instantly becomes more nutritious and tasty when you use a home made bone broth.  You can even use it for sautéing and to make sauces.  I believe it adds character and authenticity to your cooking. YOU made that broth.  Anything you make with it instantly becomes “home made.”
  • Easy to make – By now you’re probably thinking this is way too involved for me to make.  I think you’ll be pleasantly surprised as to how easily it comes together.  Follow the recipe below and if you have any questions, let me know.  Heck I might even be willing to personally show you how to make your first batch if you ask me nicely. 


Bone Broth


100% grass fed beef bones (3-5lbs.  You can find these at Harmony Farms). 

Onions (6-8 medium sized.  White or yellow).

Whole carrots (5 or one bag of peeled n sliced).

Celery stalks (5)

Black pepper corns (small handful).

Bay leaves (small handful).

Water (fill).

You’ll need a large stock pot (you can find these for a very reasonable price at any Ross Dress For Less).  

  1. Rough chop the onions, carrots, and celery.
  2. Add all ingredients into the stock pot.
  3. Fill with water.
  4. Bring to a simmer.  DO NOT BOIL!  You can bring the heat up at first in order to bring to a simmer, but immediately back off to a low setting once it starts to simmer.  Never blast it with high heat.  This is the most crucial step.
  5. Simmer for 8 – 12 hours.
  6. Strain and reserve liquid (Discard solids).

*After straining, I like to divide it into about 8 or so different tupperware containers and freeze for later use.

**Bonus!  You’ll notice a layer of fat that settles over the surface.  This is called “tallow”.  Don’t throw this useful, delicious, nutritious gold away.  If you’ve used 100% grass fed beef bones, it contains a higher amount of omega-3 fatty acids.  See this post from Chris Kresser for more information on omega-3’s vs. omega 6’s.  Use it as if you would use butter for sautéing.  Either as a substitute or in addition to butter. For example, sautéed asparagus and almond slivers with butter/tallow.  Excuse me, what town are we in?  FLAVOR CITY!!!


Brodie fully locked out!


Jane looking solid in the overhead position.


Beth getting after some explosive box jumps!


Ivdan and the whole class looking good, holding the bottom of the “dip.”

Don’t forget!  Be sure and have some bone broth at the ready for the Epic Sunday workout.  We’ll be doing the CrossFit Total!   

Friday’s Bring A Friend Day Workout:


Banded Sprints

Workout of the day (WOD):

14 minute, teams of 2, AMRAP of: 

14 wall ball shots (20#/14# for women)

14 kettle bell swings (53#/35# for women)

14 burpees 

Teammate 1 will work for 30 seconds, while teammate 2 rests, then switch roles and continue where teammate 1 left off.


4 responses to “Flavor City

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