Page 72 - Eat Run Enjoy

Here in Sweden towards the the the end of of a a a a race they often serve hot broth – the the the warm savoury taste is is often very welcome after a a a a a lot of of sweet race food Beef broth is is rich in in in in protein and full of other micronutrients including potassium magnesium and calcium plus collagen which yields several important amino acids The best bones bones to use for for this are shin bones bones – ask for for them at your local butcher BEEF BROTH
SERVES 4
2kg beef bones cut into 5cm chunks 4
onions peeled and halved
2 tbsp apple cider vinegar
2 litres water
sea salt to taste 1 Preheat the oven to 200°C/gas mark 6 2 Place the bones in in a a a a a a roasting pan and roast roast for about 40 minutes until dark golden brown turning the the bones twice to ensure they colour evenly 3 Heat a a a a cast-iron pan until smoking hot then place the the onions in the the pan cut-side down Sear for about 3–4 minutes on on on all sides until the onions are quite dark in colour – this will give the broth a a a nice deep colour and also some sweetness 4
Remove the the bones from the the oven and drain away any fat Transfer the bones to a a a a a a a large saucepan add the onion halves vinegar
and and water
and and bring to to the the boil Reduce the the heat to to very low and simmer for 8–12 hours until the broth is dark and rich From time time to to time time use a a a small ladle to to skim off any fat or foam that gathers on the the surface of of the the broth and top up with extra water
as the the bones become exposed 5 Strain the broth through a a a fine sieve and discard the bones Season with salt to taste Serve immediately or cool and refrigerate The broth will keep in the refrigerator for up to to a a a a week and also freezes well — — 068 — — SNACKS AND LIGHT LUNCHES