Because I needed one!
Last April I made a resolution to start eating organ meats. I'm proud that I now eat liver & heart on a weekly basis.
But that took some doing.
If you find it challenging to approach a great gnarly heart in the middle of your cutting board, I understand. I wrote a blog post about that: Have Heart!
If you have trouble with the notion of eating heart, the secret is to cut the heart exactly like stew beef and cook it, long & slow, together with stew beef in a 1:2 ratio.
If you are very disquieted, be soothed by the statistical probability that in any given spoonful, you are more likely to be eating stew beef than heart. In any case, you can't tell the difference.
This is the recipe I often make on Sundays. Sunday morning for Sunday supper, or Sunday evening for Monday breakfast.
The world is a better place when start my workweek off with super-nourishing ready-made food in the fridge.
- 1 bison heart (or the the heart of another ruminant)
- 2lbs stew-cut beef or venison
- 2 teaspoons Himalayan salt
- 2 tablespoons bacon fat or coconut oil
- 5 cups Bone Broth (see below)
- 1 heaping tablespoon dried Savory
- 1 carrot, cut into a micro-dice (optional)
- 1 bunch greens (chard, spinach), chopped
- (Optional) 2 lamb chops (see variation below)
Trim & cut the heart into cubes the same size as your stew meat.
Put all your heart & stew meat into a bowl, add salt & stir to coat.
Melt the fat in a large frying pan & brown the cubed meat in the fat in batches, ensuring several sides get nice & browned.
Add the browned meat to the slow cooker, add the Savory & pour the Bone Broth over top. Deglaze the frying pan with some of the bone broth & add this meaty mixture in, too.
Cook 9 or so hours on low (overnight or all day).
Then, add the micro-diced carrot, if using.
If you want to freeze some, remove that quantity now, before the greens go in.
Add the chopped greens to the pot, stir gently & let the stew cook for 15 more minutes.
Serve with a side of sliced cucumbers & olives for a low-FODMAP feast.
Lamb Chop variation
If I’m going to have a particularly busy week, I lay a couple of (lightly salted) lamb chops on top of the stew before cooking. I pop them in a container in the fridge before adding the carrots or greens. Then all I need to do is reheat them in the oven to have meltingly delicious lamb chops for Tuesday night supper.
- 3 lbs bones (or thereabouts)
- 3 tablespoons apple cider vinegar
- 3 bay leaves
- 1.5-2 gallons of water
- Optional: Himalayan Salt
Preheat oven to 350
Roast your bones, turning once or twice, for 30 minutes for better flavour. Put the roasted bones & any browned bits into a slow cooker or stock pot.
You can optionally break any thin bones with your hands or a hammer.
Add the apple cider vinegar & bay leaves. Fill your chosen vessel with water.
Cook on low, so that the liquid is just simmering, for 48 hours.
After a few hours, fish out the marrow bones & remove the marrow. Return the bones & marrow to the pot.
Top up the water as it evaporates. You can also scoop out the broth & use it in cooking as it simmers it’s way to perfection.
After 48 hours, strain the broth through a colander. If you used meaty bones, you can eat the well-cooked meat & marrow. Discard the bones.
You can re-strain the broth through a sieve or cheesecloth, if you like.
Optionally, season with Himalayan Salt (to taste).
Refrigerate. Any fat that forms on the top is fully rendered & can be used for cooking. Unbroken, it also forms a seal on the broth that helps preserve it in the fridge. Melting this fat back into the broth when you cook it is extra nourishing & sustaining.
Bone broth freezes beautifully.