Slow-cooked bone broth – 3 ways!
Super simple to make and perfect on keto. Your choice! Prepare by 1) Instant Pot/pressure cooker 2) Slow cooker or 3) Stovetop. Bone broth is your best friend during intermittent fasting... or anytime. Homemade, soothing, and rich in nutrients. We can almost smell the wholesome aroma of bone broth. "Bone Appetit!"
USMetric
servingservings
Ingredients
- 5 lbs 2.3 kg beef bone, or lamb, or a combination of the twobeef bones, or lamb, or a combination of the two
- 3 tbsp 3 tbsp coconut oil
- 1 1 yellow onion, roughly choppedyellow onions, roughly chopped (optional)
- carrot roughly choppedcarrots roughly chopped (optional)
- 1 1 whole garlic unpeeled & slightly crushedwhole garlics unpeeled & slightly crushed (optional)
- 1 tbsp 1 tbsp salt
- 1 tsp 1 tsp black peppercornblack peppercorns
- fresh thyme or fresh parsley
- 1 tbsp 1 tbsp vinegar
- water
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Making low carb simple
Instructions
Roasting the bones
- Preheat the oven to 450°F (225°C).
- Place bones in a baking dish with sides. Brush the bones with melted coconut oil, coating thoroughly.
- Roast until the bones are properly browned. This will take about 1-1.5 hours; turn once, about half way through. Add a cup or two of water towards the end to prevent the juices and flavors accumulating in the dish from burning.
Instant Pot/pressure cooking
- Roast the bones following step 1-3.
- Place the bones, herbs, vegetables (if using) and apple cider vinegar into the Instant Pot. Completely cover the ingredients with cold water, leaving some space below the “MAX fill” line.
- Place and lock the lid on the Instant Pot. Move the lid’s steam release handle to the “Sealing” position.
- On the control panel, select the “Manual” setting/high pressure, and adjust the cook time to 120 minutes. It can take anywhere from 10 to 40 minutes, within the 120-minute cook-time, to preheat the pot to full pressure.
- When the cook time is up, let the pressure release naturally (approx. 10-15 minutes), until the float valve drops down. Prior to removing the lid, move the vent handle to the “venting” position, to release any extra pressure.
- Strain the broth over a bowl using a mesh strainer, or cheesecloth. The broth is done when it’s deep brown in color and deeply flavorful. Season the broth with salt and pepper, to taste. Cool broth to room temperature and then transfer to airtight container(s).
Slow cooker
- Roast the bones following step 1-3.
- Place the bones, herbs, vegetables (if using), and vinegar into the slow cooker. Fill the slow cooker with water, completely covering the ingredients. Set the temperature to low, and cook for 12-18 hours. The broth is done when it’s deep brown in color and deeply flavorful. Season with salt and pepper, to taste.
- Strain the broth into a bowl using a mesh strainer or cheesecloth. Cool broth to room temperature and then transfer to airtight container(s).
- Roast the bones following step 1-3.
- Transfer the bones, herbs, vegetables (if using) and apple cider vinegar into a big pot. Add water to cover the ingredients by a few inches. Boil for 10-15 minutes. Lower the heat and let simmer for 8-24 hours. The broth is done when it’s deep brown in color and flavorful. Season with salt and pepper, to taste.
- Strain the broth into a bowl using a mesh strainer or cheesecloth. Cool broth to room temperature and then transfer to airtight container(s).
Stovetop
Tips
It is normal for a layer of oil/fat to appear on the top. Once cooled, it will become solid and jelly-like, and when heated, it will melt again.
The broth will last for up to five days in the fridge and for about three months in the freezer. Freeze broth in Ice cube trays, silicone cupcake trays or freezer zip lock bags. Refrigerate in air-tight containers such as Mason jars.
When using the Stovetop method, a great alternative to using a large pot, is to use a large spaghetti pot with strainer. Then you can just remove the contents when finished simmering!
Ps. This recipe was updated and improved March 17th, 2020.
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Has anyone tried using a crockpot? That seems like an easier way of cooking something for a long time. Also, it seems to make such a small amount--4 servings--after all that work and time? Has anyone played around with the recipe to increase yield?
I also used about 4 litres of water to 3 - 4kg of beef bone with the marrow in it (cut in half). Put it in a crock pot with 2 carrots and an onion quartered. As this is the first time making it I think it tastes ok and should be enough yield to see me through the week if I drink 2 cups a day.
I would appreciate any advice, as I would like to add the broth to my fasting regimen. Thank you!
Is it the same for this recipe and is it really okay to eat calories while fasting or will that stop the non-hungry effect?
Demi-glacé used in French cooking to me. Yes it’s delicious, usually used as a sauce in high end sauté dishes.
The apple cider vinegar helps to pull minerals from the bones, you can't taste it in the final broth. It's personal preference on skimming the fat, but most choose to leave it as a good source of healthy fats.
Fat and protein will vary a great deal based on how much fat/marrow is in your bones and how much meat is left on them.
Per step 4, you want enough water to cover the bones.
That will vary based on how much your batch reduced while cooking.
If it doesn't have any meat left on it, this bone broth is your best option.
Yes, the pot needs to be covered or all of the water will evaporate.
Watch out for added sugars, starches and msg!
You can use any mix of bones you prefer.
It's not required but it helps pull vitamins and minerals from the bones.
That is going to vary, depending on how vigorously you boil the broth and how much evaporates. If the water level drops too much just add more back in.
-Yes a combination of roasted grass feed/organic meat bones: beef bone, ham bone, chicken: legs, backs or wings, and a fish bone ( spine)
-1/2 small onion, 2 celery stalks, 2 garlic cloves, all roasted
-1tsp, sea salt, 2 bay leaves, 1tsp additional herbs & spices
-1/2 cup Coconut vinegar
-water to cover all ingredients
After straining I keep a jar on hand in fridge and freeze the remaining for future use.
Finally, in my recipe i put 2 bay leaves and 5 black peppercorns and a couple of celery sticks. I never put tomato paste or carrots in mine because it is fine without them. I also do mine in a pressure cooker on high for 3 hours then low for 6 hours.
hope this helps .
Thanks
Thanks for bringing this to our attention. For the time being, we've removed the tomato sauce and added the vinegar amount to the ingredients list.
No, it is not necessary to remove the fat.