August 14 2019 recipe by , photo by Naomi Sherman![Naomi Sherman]()
, nutritional review by Franziska Spritzler, RD, CDE![Franziska Spritzler, RD, CDE]()
in Recipes, Beverage, Breakfast, Condiments
, nutritional review by Franziska Spritzler, RD, CDE
in Recipes, Beverage, Breakfast, Condiments 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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Making low carb simple
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 halfway through. Add a cup or two of water towards the end to prevent the juices and flavors from accumulating in the dish from burning.
Instant Pot/pressure cooking
- Roast the bones following steps 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 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.
- 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 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 an airtight container(s).
Slow cooker
- Roast the bones following steps 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 an airtight container(s).
- Roast the bones following steps 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 an airtight container(s).
87 comments
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.
-Yes a combination of roasted grass feed/organic meat bones: beef bone, ham bone, chicken: legs, backs or wings, and a fish bone ( spine)
-1/2 small onion, 2 celery stalks, 2 garlic cloves, all roasted
-1tsp, sea salt, 2 bay leaves, 1tsp additional herbs & spices
-1/2 cup Coconut vinegar
-water to cover all ingredients
After straining I keep a jar on hand in fridge and freeze the remaining for future use.