Grogu's Bantha Bone Broth for May the Fourth

By Raquel Miller

We know what you're thinking: Soup? It’s not exactly the food you think of when ringing in the start of warmer weather, but trust us when we say this powerhouse food is exactly what you need to get that Leia gold bikini/overthrow-your-captor-confidence we all deserve and need! And with May the Fourth coming up, what better way to celebrate your Star Wars heart out?

In season one, episode four of The Mandalorian, Grogu’s soup was actually a bone broth made from a freshly taken down grinjer - an animal relatively unknown in the Star Wars canon. Banthas, however, are well known to all of us Star Wars fans, so for this recipe we’re going to go with a bantha/beef correlation! Moving on from nerding out over delicious-sounding fictional beasts, there are actually a number of reasons why beef bone broth is arguably the best of all the versions of this healthy, delicious, and ancient superfood. For instance, beef bone broth has the highest amount of collagen protein AND those collagens are the same Type-1 and Type-3 collagens that are used in commonly sold supplements. Collagen found in bone broth is actually coming in the form of gelatin, which is simply the cooked/broken down form of collagen (which our bodies are 30% comprised of, by the way) and is one of the best and most convenient ways to ingest this super protein responsible for healthy joints, skin, nails, bones, muscles and more! In fact, the amino acid Hydroxyproline found in collagen is crucial for muscle building though it is not readily found in the majority of other foods people normally consume.

Just remember: rapid boiling will destroy collagen! So be careful not to cook your bone broth at too high a temperature because while it will retain all of its nutritious elements and flavor, it will lose all the gelatin and the health benefits that go along with it.

Not only does bone broth contain the collagen necessary for muscle building and weight training, but it is also extremely low in calories, contains zero carbs, and is jam-packed with nutrient density. It is essentially considered the world’s first health food. People have literally been supplementing their health with this magical elixir since before Yoda was Grogu’s age! 

So if you’re ready to train like a Jedi and awaken the force within, let’s get started making Grogu’s Bantha Bone Broth!

Grogu’s Bantha Bone Broth

Ingredients

• 2-3 lbs mixture of beef bones such as marrow bones, beef shank bones, beef neck bones, beef knuckles and/or oxtails
• 1/4 cup apple cider vinegar
• 1 yellow onion, quartered with skins on
• 2 celery stalks
• 2 carrots, broken in half
• 1-2 bay leaves
• 5-10 peppercorns
• filtered water, enough to cover all the ingredients
• Mineralized salt to taste (pink Himalayan salt, gray salt, eg.)
• Optional: additional aromatics for greater health benefits such as ginger, turmeric, lemongrass, etc.

Instructions

1. Place the beef marrow bones into an 8-quart slow cooker or stockpot. (If you are using a 6-quart slow cooker, you’ll need to reduce the amount of bones you are using to 2 pounds.) Place the beef bones on a baking sheet and roast in a 350-degree oven until browned, approximately one hour. Once browned, transfer the bones and pan drippings from the baking sheet into the slow cooker. Add the onions, celery, carrots, bay leaves, and peppercorns and fill it with just enough water to cover all the ingredients.
2. If using a slow cooker: turn it to the high setting for one hour to allow it to come to a boil, then immediately turn it down to the “keep warm” setting and allow it to simmer for 12 hours. If your slow cooker does not have a keep warm setting, turn it down to the lowest setting for 12 hours, but keep the slow cooker lid slightly ajar to allow steam to escape and prevent the broth from over boiling. If using a stockpot: bring to a boil then immediately reduce heat to low and simmer for 12 hours.
3. After 12 hours, turn off the slow cooker/stove. Allow broth to cool, then strain and remove the bones and softened veggies. 
4. Next, line a strainer with cheesecloth or a flour sack towel and place it over a deep container. Use a ladle to transfer your broth into the lined strainer and allow it to drain through the towel and into your container.
5. Once all the broth has been strained, transfer the entire container to the fridge. After cooling, a layer of fat will rise and harden at the top. Remove and store in a separate container for later use. 
6. Once the fat has been removed, transfer the remaining broth to a storage container, or containers, with sturdy covers that can then be refrigerated or frozen. This broth will stay fresh for 3-4 days when refrigerated and for up to 6 months if frozen. 

Hope you enjoy this little taste of nerdom while staying in tip-top shape and May the Force be with you!

If you have any questions or you would like to be a guest blogger, please email us at blog@liftingthedream.com

What creative and healthy ways will you celebrate May the Fourth?