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 (4 oz.) 1 (110 g) 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 white wine vinegar
- water
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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 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 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
Ps. This recipe was updated and improved March 17th, 2020.
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76 comments
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.
The jelly-like consistency is caused by the collagen. When you reheat it, it will return to a liquid consistency.
It is recommended that you calculate the nutritional information for recipes with the specific ingredients you use as recipes will vary as you've noted here. The serving size will also vary for this recipe depending on how much water you use. If you make the 4 serving batch, simply measure out 4 equal servings. You can do this by weight, visual estimate or by dividing it into separate containers.
We just roast them under the grill of the oven (no coconut oil) for 30 mins to accomplish more aroma. After putting the bones in a huge pot with sea salt, we pour boiling water on the baking tray to get out every bit of goodies there and add them to the pot.
My husband likes it pure, so we ladle out his portion after 12 hours, and we let mine simmer another 30 mins with a hefty amount of chopped onions and crushed garlic.
The fact that it GELS in the fridge is very helpful, as you can spoon 1-2 tablespoons in a mug, pour hot water in it, and your DRINK is ready.
I collect the FAT, that sits on top, in a separate jar, while everything is still hot and liquid, and I USE IT FOR COOKING (try frying broccoli in it or lean minced beef).
Bone broth is often referred to as LIQUID GOLD, and for a really good reason. I give this recipe to all our patients with leaky gut syndrome, Crohn‘s disease etc., as it heals the gut lining and arguably is therefore very beneficial for autoimmune diseases too.
Thank you for your comments and for sharing this with others!
Check out this video from Dr. Jason Fung on what breaks a fat for guidance on consumption during a fast. https://www.dietdoctor.com/video-post-what-breaks-a-fast
It is one clove. Thank you for bringing this to our attention.
If it were autophagy you are after, that’s a different thing. That’s water and salt only, e.g. when you do it once every season for e.g. 5 days to prevent cancer, age better, ‘cleanse’. Treating a life-threatening disease obviously isn’t included in this.
I find that on hot summer days homemade pickle juice is perfect.
Just wash, peel, chop carrots, weigh them, multiply with 2% to calculate the salt content.
Example: 400 g carrot pieces >>> 8 g salt. I dissolve the salt in a bit of hot water, pour it into the container (could even be a cleaned jar), top it up with water until everything is ‘underwater’, then leave it on the counter for 4 days.
You could put in the fridge after those 4 days, though we rarely manage; our children eat them up immediately (nobody cares for fresh carrots anymore), and we adults put the juice in the fridge to have it nice and refreshing.
You don’t eat the carrots, so don’t be afraid of the carbs.
You can save the bones after you cook a chicken, steak or other cuts of meat with bone. Some butcher counters will also make the bones available for purchase if you ask.
Bones do you put the liquid in the pot with the bones then the water? O
The order doesn't matter but yes, it all goes in the pot.
The broth diluted the BBQ sauce to make even fewer carbs per serving.
The bones cooked down to so soft that I was able to grind them into paste with my blender and eat the paste.
I have plenty of BBQ-flavored broth left for cooking ground meat to make several servings of soup.
Sounds great!
It should be fine! I would try to verify the carb count if possible.
Would be possible to use chicken bones instead of beef or lamb?
If yes, should I follow the same steps? I was wondering if I need to roast them or should I cook them directly in the slow cooker. Thanks!
Chicken feet and wing tips make excellent bone broth. You may choose to roast them for additional depth of flavor, but it is not necessary.