Slow-cooked bone broth
Super simple to make and perfect on keto. 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 simmering on the stove. “Bone” appetit!
USMetric
servingservings
Ingredients
- 5 lbs 2.3 kg beef bonebeef bones or lamb bone, or a combination of the twolamb bones, or a combination of the two
- 2 2 yellow onionyellow onions (optional)
- 2 2 carrotcarrots or celery root (optional)
- 1 1 whole garlicwhole garlics (optional)
- 2 tbsp 2 tbsp olive oil
- 2 tbsp 2 tbsp unsweetened tomato sauce (optional)
- salt and pepper
- fresh thyme or fresh parsley (optional)
- 1½ cups 350 ml water, plus extra for boiling
- 2 tbsp 2 tbsp cider vinegar
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Making low carb simple
Instructions
- Preheat the oven to 450°F (225°C).
- Place bones and optional vegetables in a baking dish with sides. You don't have to peel the garlic cloves, just crush them a little. Pour olive oil over and add spices. Add tomato sauce and mix to coat the bones and the vegetables.
- Roast until the bones and the vegetables 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.
- Empty the contents of the baking sheet into a big pot. Add water to cover the contents by a few inches and add the vinegar. Boil for 10–15 minutes. Lower the heat and let simmer for many hours, anything from 8-24 hours will work fine. The broth is done when it's deep brown in color and deeply flavorful.
- Now it's time to remove the bones and vegetables (use a strainer).
- Simmer to reduce the bone broth to 75–25 percent, depending on whether you want it ready to drink, or ready to freeze in concentrated small cubes. Add salt and pepper to taste.
- Cool the broth to room temperature and refrigerate. The broth may become solid and jelly-like once cooled. This is perfectly normal. It will melt again when heated. The broth will last for up to five days in the fridge and for about three months in the freezer.
Tip!
We recommend using a large spaghetti pot with a strainer, and then you can just remove the contents when finished simmering. After the reduction, you may run the broth through a sieve to remove smaller pieces.
Meals
Breakfasts
Desserts
Snacks
Dairy free
Vegetarian
Bread
Only keto
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.