Keto Bone Broth
Try this Keto Bone Broth recipe, or contribute your own.
Try this Keto Bone Broth recipe, or contribute your own.
- 5 cloves garlic peeled
- 2 medium carrots
- 2-3 bay leaves
- 3.3 lb oxtail (1.5 kg) or mixed with assorted bones (chic marrow bones, etc.)
- 1 medium parsnip or parsley root
- 2 medium celery stalks
- 1 medium white onion skin on
- 2 tbsp apple cider vinegar or fresh lemon juice
- 1 tbsp salt (i like pink himalayan)
- 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
- Carbohydrate 29.2966 g
- Cholesterol 0 mg
- Fat 0.6138 g
- Fiber 6.88099999904633 g
- Protein 3.8506 g
- Saturated Fat 0.13829 g
- Serving Size 1 1 recipe (1824g)
- Sodium 155.13 mg
- Sugar 22.4156000009537 g
- Trans Fat 0.15489 g
- Calories 129 calories
Step-by-step
- 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.
- 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 ended up being quite runny. You can still use it for cooking but I binned it. Oxtail is rich in gelatin and contains more fat. Although traditional bone broth is made just from bones, especially beef marrowbones, I found oxtail to give the best flavor to my broth. The advantage of using oxtail is that it will yield 3 superfoods: bone broth, tender oxtail meat and tallow. Tallow is great when used for cooking the same way as ghee or lard.
- Add 8-10 cups of water or up to 2/3 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.
- Add pink Himalayan salt (whole or powdered). While adding vinegar to bone broth helps release the gelatin and minerals from the bones, pink Himalayan rock salt adds extra minerals, including potassium!
- 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 vapor escaping through the valve), turn to the lowest heat and set the timer for 90 minutes.
- 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.
- Pressure cooker: When done, take off heat and let the pressure release naturally for about 10-15 minutes. Remove the lid.
- 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.
- 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 omelet filling) or eat with some warm bone broth.
- Use the broth immediately or place in the fridge overnight, where the broth will become 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).
- 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.
The Unexpected Joys of Keto Bone Broth: A Busy Mom's Culinary Adventure
Life as a working mom is a whirlwind. Between early mornings, school runs, demanding deadlines, and the never-ending cycle of laundry, finding time for healthy, nourishing meals often feels like an impossible feat. But recently, I discovered a culinary secret weapon that's become a lifesaver: keto bone broth. I’d heard whispers about its purported health benefits – improved gut health, stronger joints, even clearer skin – but I was skeptical. Could something so simple truly make such a difference? Turns out, yes. And it’s surprisingly easy to make.
My journey into the world of bone broth started with a simple desire to eat healthier, to give my family meals packed with nutrients without sacrificing precious time. I’m not a chef, not even a particularly enthusiastic cook. I need recipes that are straightforward, efficient, and deliver on flavor. This bone broth recipe fits the bill perfectly. The rich, savory broth is incredibly versatile. I use it as a base for soups, add it to my morning coffee for a creamy, protein-packed boost, or simply sip it warm on a chilly evening. The tender oxtail meat, another byproduct of this recipe, becomes a delicious addition to salads or a quick and easy weeknight meal.
More than just a meal, it's a ritual. The process of making bone broth, while simple, has become a small act of self-care. It's a quiet time in my busy day, a chance to slow down and focus on something nourishing, both physically and mentally. The aroma that fills the kitchen while the broth simmers is comforting, a promise of warmth and deliciousness. The result? A broth that's as flavorful as it is healthful. And for a busy mom like me, that's priceless. I've incorporated it into my daily routine, making large batches and freezing portions for quick and easy access. It's a time-saving strategy, and the health benefits are undeniable.
Initially, I worried about the time commitment – the long simmering process seemed daunting. But I quickly discovered that the slow cooker is my best friend in this endeavor. Simply toss the ingredients in, set it, and forget it until dinnertime. Even better, I’ve experimented with adding different bones and vegetables to customize the flavor profile. The possibilities are endless! I've tried adding things like chicken feet for extra collagen and various root vegetables for depth of flavor. The result is always a nutritious and delicious broth perfect for my family.
Beyond the practical, there's a profound satisfaction in making something from scratch. Knowing exactly what's in my food, knowing that I've created something wholesome and nourishing for my family, brings a level of contentment that's hard to describe. It’s a sense of accomplishment that transcends the usual demands of motherhood. Bone broth is more than just a recipe; it's a connection to a simpler way of eating, a way that prioritizes nourishment and well-being without sacrificing convenience. And in the whirlwind of my busy life, that’s exactly what I need.
So, if you're a busy mom, a working professional, or simply someone who values healthy eating without compromising on time, I urge you to try this keto bone broth recipe. It's a game-changer. It's delicious, nutritious, and incredibly versatile. It's a small act of self-care that can bring big rewards, both in taste and overall well-being. Try it, and you might just discover your own unexpected joys in the simple act of making bone broth.
Ingredients List: (Remember to adjust quantities based on your preferred batch size)
- Oxtail or assorted bones
- Root vegetables (carrots, parsnips, celery)
- Onion (leaving the skin on)
- Garlic
- Bay leaves
- Apple cider vinegar or lemon juice
- Pink Himalayan salt
- Water
Tips for Success:
- Use a slow cooker for ease of preparation.
- Experiment with different bones and vegetables to create unique flavor profiles.
- Freeze leftover broth in small containers for convenient use.
- Don't be afraid to get creative with using the delicious oxtail meat.
I hope you enjoy this recipe as much as I do!
