Bone Broth Keto: A Simple, Savory Superfood

Bone broth is a staple for those on the keto diet, offering a range of health benefits and helping to ease the transition to ketosis. It's a simple way to get all the benefits of the keto diet without the dreaded 'keto flu' symptoms. Bone broth is made by simmering animal bones and connective tissue in water over a long period, with added vegetables and herbs for extra nutrients. It's a great source of protein, low in calories, and has no carbs, making it perfect for those on the keto diet. Bone broth is also said to improve gut health, sleep, skin, hair, and nail health, as well as aiding in muscle growth and controlling appetite. It's a versatile ingredient that can be used in a variety of recipes, from soups and stews to smoothies and gummies.

Bone broth recipe for keto beginners

Bone broth is a staple for anyone on a keto diet. It's a great way to boost your immune system and ensure your body is getting all the nutrients it needs. This recipe will guide you through making a delicious and healthy bone broth using an instant pot, slow cooker, or stove-top method.

Ingredients:

• 8 cups water
• 3 lbs beef bones (neck bones or a mix of different bones for more collagen)
• 1 small yellow onion, roughly chopped
• 1 cup celery, roughly chopped
• 1/3 cup fresh parsley, chopped
• 3 garlic cloves
• 2 bay leaves
• 1 Tbsp mixed peppercorns
• 1 Tbsp kosher salt
• Optional: carrots, mushrooms, spinach, zucchini, or other low-carb vegetables

Instructions:

Instant Pot Method:

• Prepare your ingredients: Clean and cut the vegetables into larger pieces.
• Sauté the bones: Set your Instant Pot to Sauté, add olive oil and bones, and cook until browned.
• Add the remaining ingredients: vegetables, vinegar, herbs, salt, and pepper. Pour in enough water to cover everything.
• Pressure cook: Close the lid, set the pressure valve to seal, and cook on high pressure for 2 hours.
• Natural release: Allow the pot to release pressure naturally for the best results.
• Strain the broth: Once cool, strain the broth through a muslin cloth for a clearer soup.
• Serve or store: Use the broth immediately, or separate it into containers and freeze for later.

Slow Cooker or Stove-Top Method:

• Place the beef bones in a slow cooker or large soup pot.
• Add the remaining ingredients: onion, celery, parsley, garlic, bay leaves, peppercorns, salt, and water.
• Cook: For a slow cooker, cook on high for 5 hours. For a stove-top, bring to a boil, then reduce to a simmer and cook for at least 6 hours, up to 8 hours.
• Strain and cool: Allow the broth to cool slightly, then strain it, discarding the solids.
• Serve or store: Portion the bone broth into containers and freeze for later use if desired.

Bone broth is very versatile and can be used as a base for soups, sauces, stews, and more. It's a great way to add flavour and nutrients to your keto meals. Enjoy!

How to make keto bone broth in a slow cooker

Making keto bone broth in a slow cooker is an easy and convenient way to make a nutritious meal. Here is a step-by-step guide on how to make keto bone broth using a slow cooker:

Ingredients:

• Bones (beef, chicken, or pork)
• Low-carb vegetables (carrots, celery, onion)
• Apple cider vinegar
• Water
• Optional: salt, pepper, garlic, bay leaf, olive oil, ginger, herbs

Instructions:

• Preheat your oven to 350-400 °F.
• Place the bones in a roasting pan or baking dish. You can use a foil-lined baking sheet for easier cleanup.
• Optionally, sprinkle the bones with salt and pepper.
• Roast the bones for 20-45 minutes, until golden brown.
• While the bones are roasting, prepare your vegetables by chopping them into coarse pieces.
• Place the vegetables and any desired herbs into the slow cooker.
• Arrange the roasted bones on top of the vegetables.
• Cover the ingredients with water, making sure they are fully submerged.
• Add 1-2 tablespoons of apple cider vinegar to the slow cooker.
• Cook the broth on low heat for at least 18 hours, but preferably 24 hours or more for a richer broth.
• Once the broth is cooked, allow it to cool for a few hours.
• Strain the broth through a fine-mesh strainer or cheesecloth to remove any fragments.
• Discard the vegetables, bones, and any herbs or spices used.
• Store the bone broth in airtight containers in the refrigerator for up to one week, or freeze for later use.

You can enjoy the bone broth as a hot beverage, use it as a base for keto-friendly soups, or add it to your favourite recipes for extra flavour and nutrition.

Using bone broth to balance electrolytes

Electrolytes are essential minerals found in your blood, sweat, and urine. They are responsible for keeping your nervous system and muscles functioning, regulating internal pH levels, and maintaining hydration. A balance of different electrolytes is vital for maintaining various bodily processes.

Bone broth is a rich source of electrolytes and can be an effective way to balance your electrolytes and prevent dehydration. It contains trace minerals, including phosphorus, sodium, magnesium, and calcium. These electrolytes help regulate nerve and muscle function and prevent cramping. Bone broth is also a source of fluid, making it an excellent option for staying hydrated.

Drinking bone broth can be especially beneficial if you are on a keto or low-carb diet, as these diets can make it more difficult to maintain electrolyte balance. When you reduce your carbohydrate intake, your body starts to process them differently, which can lead to water imbalance and increased sodium loss. Bone broth can help replenish the electrolytes lost through these processes.

In addition to its electrolyte content, bone broth also offers other health benefits. It is a good source of collagen, an important protein that can help improve gut health, reduce joint pain, and maintain strong bones and muscles. Bone broth also contains amino acids that can support joint health and tissue, muscle, and bone building.

Overall, bone broth is a tasty and versatile way to help balance your electrolytes and support your overall health. It can be drunk on its own, added to meals, or used in soups. However, it is important to note that the nutritional content of bone broth can vary depending on the type of animal bones used and the cooking time. Homemade or café-made bone broths tend to be the most reliable sources.

Bone broth as a keto fasting aid

Bone broth is a great way to support your keto fasting efforts. It is a simple intermittent fasting regimen that can help you achieve your health and fitness goals. The 21-day bone broth diet, for example, involves bone broth two days per week and a paleo diet for the remaining five days. During your fasting days, you can consume 3-6 cups of bone broth, providing 300-500 calories in total. This approach to intermittent fasting can help stimulate weight loss and provide various health benefits.

Bone broth is an excellent choice during fasting because it is soothing, rich in nutrients, and easy to make. It can be prepared in an instant pot, slow cooker, or on a stovetop. The process involves cooking bones, such as beef or chicken, with vegetables, herbs, and spices. The resulting broth is packed with flavour and can be consumed as-is or used in recipes.

One of the key benefits of bone broth is its high collagen content. Collagen is the most abundant protein in the human body and is essential for skin, hair, joints, and organ tissue health. Consuming bone broth can provide your body with additional collagen, which may offer several advantages. These include improving skin elasticity, supporting joint health, and promoting gut health.

Additionally, bone broth can be a good source of minerals, such as calcium and magnesium, if the bones are cooked for a longer duration. It is recommended to cook the bones for at least 20 hours to maximise the release of these minerals into the broth.

In summary, bone broth is an excellent tool for keto fasting. It provides nutritional support, helps boost collagen intake, and can be easily incorporated into your fasting regimen. By following recipes and preparing bone broth at home or purchasing it from specialised companies, you can enhance your keto fasting experience and work towards achieving your health goals.

Beef vs chicken bone broth

Bone broth is a versatile ingredient that can be used in a variety of keto recipes. It can be made with beef or chicken bones, and each has its own unique benefits and cooking techniques. Here is a detailed comparison between beef and chicken bone broth to help you decide which one suits your needs and preferences:

Taste and Cooking Techniques:

Beef bone broth has a bold and hearty flavour, while chicken bone broth is lighter and easier to relate to, especially if you grew up eating chicken soup. Beef bones are larger and denser, requiring a longer cooking time of around 24 hours, while chicken broth can be cooked in 12-16 hours. Beef broth is best cooked at a higher temperature, close to boiling, while chicken broth does better at a slightly lower temperature. Chicken broth is also more versatile in the kitchen, as it doesn't add a distinct chicken flavour to dishes.

Nutritional Differences:

Beef bone broth is known for its gut health benefits due to the presence of an amino acid called glycine, which helps fight inflammation in the gut. It also aids in sleep and relaxation by increasing serotonin levels without increasing dopamine. Chicken bone broth, on the other hand, is rich in type II collagen, which is beneficial for joint and tendon pain, as well as skin health. It may help reduce visible signs of skin ageing and increase hydration. Chicken broth also has more protein, cholesterol, and hydrating electrolytes like potassium, magnesium, and phosphorus. However, it also has more sodium. Beef broth, being denser, has a higher concentration of minerals and collagen per gram of protein. It is also a better source of omega-3s, while chicken broth has more omega-6s due to the grain rations fed to chickens.

Overall Benefits:

Both beef and chicken bone broths offer unique advantages. Beef bone broth is ideal for improving gut health, boosting collagen intake for skin, and enhancing sleep quality. Chicken bone broth, on the other hand, is easier to digest, supports the immune system, and helps relieve joint pain and stiffness.

In conclusion, both beef and chicken bone broths have their merits. You can choose one based on your specific health goals, or you can even alternate between the two to enjoy the benefits of both!

Frequently asked questions