Caldo de Res con Costeñitas (Oaxacan Milpa Tradition)
A nourishing beef bone broth stew rooted in Oaxacan tradition, featuring grass-fed cuts simmered until tender with charred tomatoes, tomatillos, and epazote. Finished with fresh lime and cilantro, this dish delivers collagen-rich glycine and phytonutrients without refined sugars or seed oils.
A little context
In Oaxacan Milpa tradition, the broth is the foundation of health, often enriched with herbs like epazote to aid digestion. We honor this by avoiding the refined sugar cubes sometimes added to balance acidity in modern versions, relying instead on ripe, organic tomatoes. We also swap industrial seed oils for grass-fed tallow or extra-virgin olive oil to respect the nutrient density of the dish.
The longevity story
This recipe prioritizes glycine and collagen from grass-fed beef bones and marrow, supporting gut lining integrity and sleep quality. Cooking tomatoes and tomatillos increases bioavailable lycopene, a potent antioxidant for cellular health. The generous use of extra-virgin olive oil and fresh alliums provides polyphenols like oleocanthal and allicin, which reduce systemic inflammation.
Method
- 01
Char the vegetables
Preheat broiler or grill to high. Place tomatoes, tomatillos, onion quarters, and garlic cloves on a roasting pan. Drizzle with 1 tablespoon EVOO. Char until skins are blistered and blackened (about 15 minutes). Let cool, then peel garlic and onion skins.
- 02
Blend the salsa base
Transfer charred vegetables to a high-speed blender. Add 500 ml water. Blend on high until completely smooth. This creates the aromatic broth base without needing bouillon cubes.
- 03
Sear the beef
Pat the short ribs and marrow bones completely dry. Season generously with sea salt. Heat 2 tablespoons EVOO in the Dutch oven over medium-high heat. Sear meat on all sides until deep brown crust forms. Remove meat and set aside.
- 04
Simmer the broth
Pour the blended vegetable salsa into the pot. Add the seared meat and remaining filtered water (1.5 L). Bring to a boil, then immediately reduce heat to low. Cover partially with a lid.
- 05
Add the herbs
Add the whole bunch of epazote to the pot. This herb is traditional in Oaxaca and helps prevent bloating from the beans and meat. Simmer gently for 90 minutes until meat is tender.
- 06
Finish and serve
Remove the epazote stems. Stir in the remaining EVOO for polyphenol preservation. Ladle into bowls and garnish with fresh chopped cilantro. Serve immediately with lime wedges to squeeze over the top.
Nutrition facts
Per serving · 1 of 4- — Saturated
- 23 g
- — Polyunsaturated
- 4 g
- Carbohydrates
- 12 g
- — Fiber
- 3 g
- — Sugars
- 7 g
- Cholesterol
- 183 mg
- Sodium
- 1165 mg
- Potassium
- 1210 mg
Estimated from USDA FoodData Central for matched ingredients (50% ingredient coverage). Values vary with brand, preparation, and exact measurements.
Pro tips
- ✦Sourcing: Look for beef labeled 'grass-fed and finished' to ensure the optimal omega-3 to omega-6 ratio.
- ✦Charring: Do not skip the charring step; it creates natural umami depth that replaces the need for MSG or yeast extracts.
- ✦Epazote: If you cannot find fresh epazote, use dried epazote but reduce the quantity by half as it is more potent.
- ✦Broth Clarity: Skim the white foam that rises during the first 20 minutes of simmering for a cleaner broth.
- ✦Acidity Balance: If the soup tastes too acidic from the tomatillos, add 1 pitted Medjool date to the blender during the salsa step to balance without refined sugar.
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Substitutions
- grass-fed beef short ribs → pasture-raised lamb shanks (similar collagen content, distinct flavor profile)
- fresh epazote → fresh Mexican oregano (less digestive aid but similar aromatic profile)
- extra-virgin olive oil → grass-fed beef tallow (traditional fat choice, lower smoke point for searing)
Storage
Cool completely and store in airtight glass containers. Refrigerate for up to 4 days. The broth will gel when cold due to collagen. Freeze in 500 ml portions for up to 3 months.
What to serve with it
- warm corn tortillas (masa harina, no lard)
- cauliflower rice for lower carb load
- unsweetened hibiscus tea
- small glass of dry red wine
FAQ
Can I use store-bought beef broth?+
Only if it is certified organic, bone-based, and has no added sugar or seed oils. Homemade is preferred for the collagen content.
Why add EVOO at the end?+
Heat degrades some polyphenols in olive oil. Stirring it in at the end preserves the anti-inflammatory compounds.
Is this spicy?+
No, this recipe relies on charred depth rather than chiles. Add fresh jalapeño slices to your bowl if you prefer heat.
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