Our all time favorite dish during cold season is the Bulalo - composed of beef shank with meat and the marrow still inside the bones. Since the bones are cooked and simmered for a long period of time - 1.5 hrs in casserole or 30 minutes in pressure cooker, the broth tastes so good.
The fat found in bone marrow is one of the most nutrient and calorie rich sources of food available on the planet. The marrow, abundantly found in the shank bone, has a savory and full bodied taste that can often be referred to as “meat butter” which makes sense when you taste how it melts in your mouth. This high fatty food is many times overlooked or disregarded, but truth is it’s easily digestible and packed with healthy fats and vitamins that shouldn’t be ignored.
The fat found in bone marrow is one of the most nutrient and calorie rich sources of food available on the planet. The marrow, abundantly found in the shank bone, has a savory and full bodied taste that can often be referred to as “meat butter” which makes sense when you taste how it melts in your mouth. This high fatty food is many times overlooked or disregarded, but truth is it’s easily digestible and packed with healthy fats and vitamins that shouldn’t be ignored.
The calories in a serving of 1 oz. beef shank is 57.0, a total fat of 1.7g, 22mg of cholesterol, 18mg sodium, and 9.7g of protein.
Sources:
http://lmichellek.com/grass-fed-beef-shank-marrow-bones/
http://www.sparkpeople.com/calories-in.asp?food=beef+shank
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Cooking Instructions for Bulalo
Ingredients:
1 kilo beef shank
2 pcs small cabbage cut in quarter or 2 bundles of pechay
2 pcs medium size potato (optional)
1 stalk onion leeks
2 pcs medium size onions
Salt or fish sauce to taste
How To Cook:
- Put water, beef shank, onion, salt or fish sauce in a casserole or pressure cooker
- Boil for 1.5 hours when using casserole; 30 min when using pressure cooker or until meat is tender
- Add potatoes
- Add cabbage or pechay and onion leeks
Serving size: 4-6
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