There’s something about a South African winter that calls for comfort food that truly satisfies while it nourishes. Meaty bones rise to the occasion, whether it’s beef or lamb, simmered and paired with soft dumplings, grains, or greens.
These meals aren’t just tasty, they’re filling, wholesome, and comforting. They bring people together and offer a reminder of what good food can do when it’s made with care.
‘Bone’ appetit
Tshwane-based private chef Thole Mathe says beef bones are rich in marrow, which supports bone and hair health thanks to the stem cells they contain.
“It’s also good for the immune system and leaves you feeling satisfied,” he adds.
When it comes to flavour, Mathe says you can’t go wrong with a Moroccan-style rub, rosemary, and a touch of chilli flakes for flavour-packed meaty bones.
“It depends on the flavour profile you’re after – whether you want it peppery, salty, or mild. The trick is finding a blend that works for your taste.”
He recommends building depth with fried onions, garlic, carrots, and whole cloves.
“These not only bring out the savoury notes but also add texture and nutritional value,” he says.
“Let it simmer slowly for about two hours.”
To elevate the aroma and create a rich, silky gravy, he suggests using peppercorns, mustard seeds, smoked paprika, and cinnamon sticks.
“As it cooks, the fat from the bones and the steam create a flavourful base that thickens naturally,” he says.
“And don’t skip the garlic and cloves, they pair perfectly with slow-cooked bones.”
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Bones for better health
Kulani Mtileni, a registered dietitian and founder of Dietitians 24, based in Polokwane, Limpopo, says meaty bones can be healthy when well-cooked.
He recommends, for example, simmering animal bones (typically beef, chicken, or fish) in water for an extended period. This slow cooking process releases nutrients from the bones into the broth.
According to Mtileni, meaty bones may offer several health benefits when included as part of a balanced diet.
He says bones contain small amounts of glucosamine and chondroitin, compounds known to support joint health and reduce inflammation, although the levels found in food are typically lower than those in supplements.
He adds that meaty bones also release gelatin during slow cooking.
“Gelatin contains amino acids such as glutamine, which may help support digestive health by maintaining the integrity of the gut lining, potentially easing symptoms associated with leaky gut syndrome.”
Kulani Mtileni
Mtileni also notes that bone marrow, found inside the bones, is rich in nutrients such as healthy fats, iron, and zinc, which support the immune system.
While it may not directly boost immunity on its own, he explains that it can be a valuable part of a nutrient-dense diet that supports overall health.
“In addition to trace minerals, one of the biggest benefits of animal bones is their high concentration of collagen, gelatin, and glycine.
“The collagen and other compounds present in bones can help reduce inflammation and improve joint health by promoting the growth of new cartilage and connective tissue.”
However, Mtileni notes that bones are also high in saturated fat and cholesterol. Therefore, consuming excessive amounts may increase the risk of heart disease and other health issues.
He advises that meaty bones should be consumed in moderation and balanced with other healthy, nutrient-rich foods.
Hearty beef bones with traditional amadombolo (dumplings)
By Hlumisa Ncetani
Ingredients
For the beef bone broth:
- 2–3 kg beef bones (marrow bones, knuckle bones, or a combination)
- 2 onions, roughly chopped
- 2 carrots, peeled and roughly chopped
- 2 celery stalks, roughly chopped
- 2 cloves garlic, peeled and smashed
- 1 bay leaf
- 1 sprig fresh thyme
- Salt and pepper, to taste
- Water, enough to cover the bones by about 1 inch
- 1–2 tablespoons vegetable or olive oil
For the dumplings (amadombolo):
- 280g cake flour, sifted
- 5g instant dry yeast
- 5ml salt
- 5ml white sugar
- About 375ml of warm water
Method:
- Preheat your oven to 200°C.
- Roast the bones: Place the beef bones on a baking sheet and roast for 30 minutes until browned.
- Sauté the vegetables: Heat the oil in a large pot over medium heat. Add onions, carrots, and celery, and sauté until softened and lightly browned.
- Add bones and aromatics: Add the roasted bones, garlic, bay leaf, and thyme to the pot.
- Add water and simmer: Pour in enough water to cover the bones by about 1 inch. Bring to a boil, then reduce heat to low and simmer for 2–3 hours, or until the broth is rich and flavorful.
- Make the dumplings: In a bowl, mix flour, yeast, salt, and sugar. Gradually add warm water to form a soft dough. Knead until elastic. Cover and let rise for 30 minutes.
- Cook the dumplings: Pinch off small pieces of dough, roll into balls, and add to the simmering broth. Cook for 15–20 minutes or until dumplings are cooked through.
Serve
Ladle the hot beef bone broth with dumplings and beef bones into bowls. Garnish with fresh herbs like thyme or parsley, if desired.
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