Bone Broth

What Are The Keto Recipes Of Bone Broth?

Bone broth is one of the essential keto-friendly foods everyone should know how to make. It’s my favourite cooking ingredient that boosts any meals with flavour, healthy gelatine and minerals, and it’s also great on it’s own, especially during cold winter months. We have a wide range of best bone broth recipes at Bone Broth

Drinking bone broth is one of the best ways to replenish electrolytes (sodium, magnesium and potassium) and eliminate the symptoms of “keto-flu”.

 

How To Make The Best Homemade Bone Broth

Ingredients (makes 6-8 cups)

  • 3.3 lb oxtail (1.5 kg) or mixed with assorted bones (chicken feet, marrow bones, etc.)
  • 2 medium carrots
  • 1 medium parsnip or parsley root
  • 2 medium celery stalks
  • 1 medium white onion, skin on
  • 5 cloves garlic, peeled
  • 2 tbsp apple cider vinegar or fresh lemon juice
  • 2-3 bay leaves
  • 1 tbsp sea salt or pink Himalayan salt
  • 8-10 cups water, enough to cover the bones, no more than 2/3 capacity of your pressure cooker or 3/4 capacity of your Dutch oven or 3/4 capacity of your slow cooker

Instructions

  1. Peel the root vegetables and cut them into thirds. Halve the onion and peel and halve the garlic cloves. Keeping the onion skin on will help the broth get a nice golden colour. Cut the celery into thirds. Place everything into the pressure cooker (or slow cooker) and add the bay leaves.
  2. Add the oxtail and bones. You can use any bones you like: chicken, pork or beef, with or without meat. Because I used chicken and turkey bones with some skin on, the fat layer was quite runny. You can still use it for cooking or discard.
  3. Add 8-10 cups of water or up to about two-thirds of your pressure cooker, slow cooker or Dutch oven, vinegar or freshly squeezed lemon juice and bay leaves. Make sure you use the vinegar or lemon juice. This will help release more minerals into the broth.
  4. Add salt, preferably pink Himalayan rock salt. Adding vinegar to bone broth helps release the gelatin and minerals from the bones, and pink Himalayan rock salt adds extra minerals, including potassium!
  5. Pressure Cooker: Lock the lid of your pressure cooker and turn to high pressure / high heat. Once it reaches high pressure (either you have an indicator or in case of old pressure cookers, see a small amount of vapour escaping through the valve), turn to the lowest heat and set the timer for 90 minutes. When done, let the pressure release naturally for about 10-15 minutes.
  6. Dutch oven or Slow cooker: Cover with a lid and cook for at least 6 hours (high setting) or up to 10 hours (low setting). To release even more gelatine and minerals, you can cook it up to 48 hours. To do that, you’ll have to remove the oxtail using tongs and shred the meat off using a fork. Then, you can place the bones back to the pot and cook up to 48 hours.
  7. Remove the large bits and pour the broth through a strainer into a large dish. Discard the vegetables and set the meaty bones aside to cool down. 
  8. When the meaty bones are chilled, shred the meat off the bone with a fork. If there is any gelatine left on the bones, you can reuse the bones again for another batch of bone broth. Just keep in the freezer and add some new pieces when making bone broth again. Use the juicy oxtail meat in other recipes (on top of lettuce leaves, with cauli-rice or as omelette filling) or eat with some warm bone broth.
  9. Use the broth immediately or place in the fridge overnight.
  10. Once chilled, the bone broth will transform into jelly. Oxtail is high in fat, and the greasy layer on top (tallow) will solidify. Simply scrape most of the tallow off (as much as you wish).
  11. Keep the broth in the fridge if you are planning to use it over the next 5 days. For future uses, place in small containers and freeze.

 

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!”

Ingredients

  • 5 lbs beef bones, or lamb, or a combination of the two
  • 3 tbsp coconut oil
  • 1 yellow onion, roughly chopped (optional)
  • carrot roughly chopped (optional)
  • 1 whole garlic unpeeled & slightly crushed (optional)
  • 1 tbsp salt
  • 1 tsp black peppercorns
  • fresh thyme or fresh parsley
  • 1 tbsp vinegar
  • water

Instructions

Roasting the bones

  1. Preheat the oven to 450°F (225°C).
  2. Place bones in a baking dish with sides. Brush the bones with melted coconut oil, coating thoroughly.
  3. Roast until the bones are properly browned. This will take about 1-1.5 hours; turn once, about halfway through. Add a cup or two of water towards the end to prevent the juices and flavours accumulating in the dish from burning.

Instant Pot/pressure cooking

  1. Roast the bones following step 1-3.
  2. 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.
  3. Place and lock the lid on the Instant Pot. Move the lid’s steam release handle to the “Sealing” position.
  4. On the control panel, select the “Manual” setting/high pressure, and adjust the cooking 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.
  5. When the cooking time is up, let the pressure release naturally (approx. 10-15 minutes), until the float valve drops down. Before removing the lid, move the vent handle to the “venting” position, to release any extra pressure.
  6. Strain the broth over a bowl using a mesh strainer, or cheesecloth. The broth is done when it’s deep brown in colour and deeply flavorful. Season the broth with salt and pepper, to taste. Cool broth to room temperature and then transfer to an 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 colour and deeply flavorful. Season with salt and pepper, to taste. Looking for bone broth recipes ? Look no further! Bone Broth has you covered.
  • Strain the broth into a bowl using a mesh strainer or cheesecloth. Cool broth to room temperature and then transfer to an airtight container(s).

Stovetop

  1. Roast the bones following step 1-3.
  2. 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 colour and flavorful. Season with salt and pepper, to taste.
  3. Strain the broth into a bowl using a mesh strainer or cheesecloth. Cool broth to room temperature and then transfer to airtight container(s).

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 about three months in the freezer. Freeze broth in Ice cube trays, silicone cupcake trays or freezer zip lock bags. Refrigerate in airtight 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!

 

Perfect keto Bone Broth

Know the difference between bone broth and just regular chicken stock? Our Perfect Keto bone broth is just what your body needs to crush inflammation.

Ingredients

  • 3 Pastured Chicken Carcasses (or 4 lbs pastured animal bones)
  • 10 cups of filtered water
  • 2 tbsp. peppercorns
  • 1 lemon
  • 3 tsp. turmeric
  • 1 tsp salt
  • 2 tbsp. apple cider vinegar
  • 3 bay leaves

Instruction

  1. Preheat the oven to 400F. Place bones on a sheet pan and sprinkle with salt. Roast for 45 minutes.
  2. Next, transfer them to the bowl of your slow cooker (or electric pressure cooker).
  3. Add in the peppercorns, bay leaves, apple cider vinegar and water.
  4. Cook on low for 24-48 hours.
  5. *For pressure cooking, cook on high for 2 hours, then change the pressure cooker function to slow cook and cook on low for 12 hours.
  6. When done, place a fine-mesh sieve or strainer over a large bowl or pitcher. Carefully strain the broth.
  7. Discard the bones, bay leaves and peppercorns.
  8. Distribute the broth between three mason jars, about 2 cups each.
  9. Mix in 1 tsp of turmeric to each jar and add 1-2 slices of lemon.
  10. Store in the fridge for up to 5 days.
  11. To heat, gently simmer the stovetop with a lemon slice.

 

How To Make Low Carb Bone Broth In An Instant Pot

This rich and delicious low carb bone broth can be made in your Instant Pot in just an hour! The perfect base for low carb soups, stews and sauces – or drink it like tea for a healthy boost!

Ingredients

  • 1 cooked chicken carcass (most meat removed) & any drippings
  • 1-inch knob of ginger
  • 1 small onion, quartered (skin on)
  • 1 cup chopped celery tops
  • 2 cloves garlic
  • 2 Tbsp apple cider vinegar
  • 3 – 4 litres filtered water

Instructions

  1. Combine all of the solid ingredients in a 6 quart Instant Pot.
  2. Pour in the filtered water up to the 4-litre mark.
  3. Seal according to manufacturer’s instructions.
  4. Turn pot on and set to Manual / High Pressure / 60 minutes.
  5. Once the time is up, cool and release the pressure according to mfg. instructions.
  6. Cool for one hour.
  7. Strain the solids out into a clean pot or large container.
  8. Season the broth with sea salt as desired.
  9. Chill for several hours or overnight.
  10. Remove the solidified fat from the top of the broth and discard.
  11. Portion into containers and store for up to a week in the fridge, or freeze for up to 3 months.

 

Savoury Beef Bone Broth

Want a satisfying low-carb winter snack? Try this savoury beef bone broth to warm you up from the inside out!

Ingredients

  • 3-4 lbs of mixed beef bones (oxtail knuckles, neckbones and/or short ribs)
  • 2 medium carrots coarsely chopped
  • 3 celery stalks coarsely chopped
  • 2 medium onions coarsely chopped
  • 1 tablespoon of olive oil
  • 2 tablespoons apple cider vinegar
  • 1 bay leaf

Instructions

  1. Preheat the oven to 400 F and place mixed beef bones on a roasting pan in a single layer. Evenly coat with olive oil.
  2. Roast for the bones for 30 minutes and then flip and roast another 30 minutes.
  3. Put the roasted bones, vegetables, bay leaf and vinegar in a large crockpot or soup pot.
  4. Cover completely with water and bring to a high simmer. Bone Broth has a wide range of best bone broth recipes in Melbourne
  5. Reduce the heat to low and let simmer for 12-24 hours. Add water as needed to keep all the ingredients submerged.
  6. When the broth is a dark rich brown remove from heat and discards the bones, vegetables and bay leaf and strain through a wire strainer or cheesecloth.
  7. Cool to room temperature. Pour into jars and let cool in the refrigerator for at least 1 hour.
  8. When you are ready to serve, heat to the desired temperature.

Notes

There are negligible carbs added from the vegetables since they are strained out. Carrots can be left out and more celery added if desired. Herbs and seasonings can be added to taste.

 

Keto Bone Broth Instant Pot Recipe

Fast and easy, this homemade Keto Bone Broth made in an Instant Pot is filled with an unbelievable huge amount of health benefits one soup can offer. This needs to be in your kitchen at all times prepared for any occasion.

 

Ingredients

  • 2 Tbsp Olive Oil
  • 7 medium Beef Bones
  • 1 Kohlrabi
  • 1 Leak
  • 2 Carrots
  • 1 Onion
  • 1 clove of garlic
  • Parsley
  • 2 Tbsp Vinegar
  • Muslin​ Cloth

 

Instructions

  1. Switch the Instant Pot on Sauté
  2. Add olive oil and bones and sauté the bones from all the sites
  3. Add all vegetables preferably pre-cut and add water just to cover the bones
  4. Add 2 Tbsp of Vinegar
  5. Close the Instant pot, press soup and set it for 2 Hours on High Pressure
  6. After 2 hours for best results, leave the Instant Pot to release naturally
  7. After the soup is cool to handle, strain it through a muslin cloth to get the clearest soup possible
  8. Use it immediately or separate to Mason jars for later usage.
  9. Freeze if needed
  10. Bon Appetit

 

Comforting Keto Bone Broth

Servings: This roasted turkey keto bone broth recipe makes around 10 cups of broth when all is said and done, and it’s amazing in recipes like egg drop soup. I package it all up in one cup servings to use in recipes instead of chicken broth or chicken stock.

Ingredients:

  • 1, whole turkey
  • 10 cups water
  • 1/2, peeled and quartered yellow onion
  • 1 tbsp garlic powder
  • 2 tbsp, minced garlic
  • 1 tbsp garlic salt
  • 1 tsp dried thyme
  • 3 ribs of celery
  • 2 bay leaves
  • 1 tbsp apple cider vinegar
  • pink Himalayan salt
  • freshly cracked pepper
  • cheesecloth

Steps:

  1. Set aside your gizzards and any other innards that come with the turkey. Add a little salt and pepper to the turkey and roast the bird until the temperature reaches 180 degrees F.
  2. Pick off all the turkey meat so that all you’re left with is the carcass.
  3. Add the carcass, innards, and remaining ingredients to a slow cooker and set the temperature to low.
  4. Cook for at least 12 hours on low with the cover on (so the water doesn’t evaporate) — you can cook even longer, I think mine went for 16 hours, and some people let theirs go for 24 hours. Because you cooked the turkey first, you won’t have as much fat and gooey stuff on top like other recipes. But if you do, just scoop them off the top.
  5. Pour the broth through the cheesecloth or fine strainer (I never have cheesecloth around, and a fine strainer works fine for me).
  6. Store for future use or use immediately and enjoy!

The ketogenic diet on its own is beneficial for many aspects of health, but it does have a downside — all of the meat protein that you eat on the ketogenic diet can feed cancer and heart disease. However, bone broth (and weight training) can help make the meat protein healthier. Check out our Melbourne bone broth recipes here.

Bone broth is packed with the highest amount of glycine compared to any other food. This amino acid, as well as the other amino acids that are found in bone broth, can help improve many aspects of health and mitigate the negative impacts that eating too much meat protein has on the body.

Use it for fasting days or when you need to concentrate on your weight loss. Have it ready to prepare special Low Carb sauces, different types of Keto soups, gravy, marinates, stews. Add it into stuffing or make Cauliflower rice with it to give a perfect taste and flavour. 

 

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