A foundational food for growth, immunity, joints, brain, and hormones
Why Bone Broth Is So Powerful for Children
Bone broth is one of the most ancestral and biologically appropriate foods for children. Long before supplements, powders, or packaged baby foods existed, children were nourished with slow-cooked broths made from bones, joints, marrow, and meat.
For growing babies and children, bone broth provides nutrients in a highly absorbable form, making it gentle on the digestive system while deeply nourishing at the cellular level.
Key benefits of bone broth for children:
• Supports bone growth and mineralisation Provides amino acids essential for brain development
• Strengthens the gut lining and immune system Supplies collagen and gelatin for joints, skin, and connective tissue Supports hormone production later in childhood by providing cholesterol and fats
• Helps picky eaters get nutrition even when appetite is low
This recipe is especially rich because it uses:
– Beef shank with marrow
– Beef knee joints (cartilage-dense)
– Extra red meat for iron
Children’s Beef Bone Broth Recipe
This broth yields approximately 5 litres / 5.3 US quarts
Ingredients
Bones & Meat
Beef shank with marrow 2 kg (4.4 lb)
1–2 joints (as available)
Red meat (for iron) 500 g (1.1 lb )
Apple cider vinegar 2 tablespoons
Herbs & Spices (child-friendly and warming)
Salt – to taste
Fresh ginger – 1 tablespoon / 15 g
Shallots – 3 small, or as desired
Garlic – 2 tablespoons
Fennel seeds – 1 tablespoon / ~6 g
Fenugreek seeds – 1 tablespoon / ~11 g
Cinnamon sticks – 2 large
Cloves – 3–5 whole
Bay leaves – 2
Star anise – 2 whole
Water
Cold filtered water – 5 strs. Final yield: 5 litres / 5.3 US quarts
Method: How to Make a Clear, Mineral-Rich Bone Broth
Step 1: Cold soak (important)
Place the beef shank, knee joints, and red meat into a large stockpot. Cover fully with cold water and add the apple cider vinegar. Let this sit for 1–2 hours. This step helps draw minerals like calcium, magnesium, and phosphorus out of the bones.
Step 2: Bring to heat & skim
Place the pot on the stove over medium heat. As it slowly comes to a gentle boil, foam (scum) will rise to the surface. Carefully skim and discard this foam to keep the broth clear and clean-tasting.
Step 3: Long simmer
Once skimmed, reduce heat to low and add all herbs and spices. Let the broth simmer gently for 12 hours or longer (up to 24 hours if desired). Do not let it boil aggressively. Add water if the level drops. Keep bones submerged at all times
Step 4: Strain and separate
After cooking: Strain the broth into clean glass jars or containers
Separate: marrow, shank meat and knee joint cartilage
Cool fully, then refrigerate or freeze.
How to Use Each Part for Children
1. Bone Broth (Liquid Gold)
Use as: A warm drink for children Base for rice, lentils, soups, and purees. Suitable from 6 months onward.
2. Whipped Bone Marrow (First Foods to 5+ Months)
Marrow is rich in:
Cholesterol (essential for brain & nervous system development) Fat-soluble vitamins (A, D, K) Healthy fats needed for hormone signalling
Mash or whip marrow with a spoon until smooth.
Serve alone or mixed with vegetable purée.
This is an excellent first food for babies from 5 months onward, especially for brain growth.
3. Knee Joint Cartilage for Stews & Soups
The knee joint contains: Gelatin Collagen Glycosaminoglycans (GAGs)
Finely chop or shred the soft cartilage and add it to:
Soups
Stews
Rice dishes
Why Cartilage & Knee Joints Matter for Kids
Cartilage is not just “extra”—it is therapeutic nutrition for growing children.
Benefits include:
Supports joint development and flexibility
Strengthens ligaments and tendons
Helps protect growing bones during active play
Supports gut lining repair
Provides building blocks for connective tissue
Children who consume gelatin-rich foods often have:
-Better digestion
-Stronger joints
-Improved recovery from activity
Benefits of the Herbs & Spices for Children
Ginger – supports digestion and immunity
Garlic – antimicrobial, immune-supportive
Onion/Shallots – rich in prebiotics for gut health
Fennel – reduces bloating and supports digestion
Fenugreek – supports metabolism and mineral absorption
Cinnamon & Clove – warming, blood-sugar supportive
Bay leaf & Star anise – gentle digestive and calming herbs
These spices are used in small, therapeutic amounts, making the broth warming and gentle—not overpowering.
Final Thoughts
Bone broth made with shank, marrow, knee joints, and red meat is one of the most complete whole foods you can offer a growing child.
It nourishes:
Bones
Brain
Gut
Hormones
Immune system
This is traditional nutrition—simple, slow, and deeply healing.
Marina Farook 