Sauces, Dressings and Such

It seemed only fitting to do a bone broth blog post this week. With all of the holiday meals coming up, many recipes require a broth as an ingredient, in a soup, sauce or gravy. You may ask what this has to do with a keto diet. Let me tell you about the benefits of bone broth on a keto diet.

So, although the timing of this recipe fits in with holiday cooking, I have used bone broth for various reasons throughout my keto transformation. I say transformation in the fact that my entire keto journey is a transformation from the beginning until current.

In the beginning, I used bone broth to get ‘electrolytes’ those first few weeks when my body was freaking out wondering what was going on and where were the donuts. If you know about the ‘keto flu’ then you know.

In a nutshell, the keto flu is when your body is detoxing from the junky processed food you used to eat to a whole food keto diet and there is a shift in the amount of electrolytes you have going on throughout your body.

The symptoms of keto flu or ‘crap food detox’ are typically, fatigue, some nausea, brain fog, irritability. These symptoms can last 4-7 days and usually start about day 3. The warmth, comfort and added sodium, vitamins and minerals from bone broth helped me get through this detox period.

As I continue on my keto lifestyle, I still use bone broth for the added vitamins and minerals but also from an overall health and wellness perspective. As I started researching recipes for homemade bone broth, I knew I wanted to incorporate it into my repertoire of all things that bring goodness to my body!

Health Benefits of Bone Broth on a Keto Diet

Here are just a few of the benefits of bone broth on a keto diet:

• Support Immune function
• Good for digestion and gut health
• Promotes healthy joints
• Provides collagen for healthy, younger looking skin (Um…hello!!!! Fountain of youth!)
• Fights Inflammation-this one is my favorite
• Alleviates symptoms of the common cold
• Provides needed vitamins and minerals like calcium, magnesium, potassium, phosphorus

So, bone broth is basically nature’s multivitamin, what a wonderful and natural gift.

Making a Bone Broth at home with wholesome ingredients

As I am writing this next comment, I am saying it in the way of Martha Stewart…lol.

“The best bone broth can only come from the best ingredients”

But it’s true. Clean wholesome ingredients are what we will use for our bone broth recipes. I am mostly going to talk about my beef bone broth but will also give you the recipe for my chicken bone broth. ‘Bone broth’ from the store is not packed with the same vitamins and minerals and is mostly water and bouillon with added artificial ingredients.

For both of our homemade broths, I sourced my bones from a local family company that is new to me. A family farm in Sedalia, Missouri by the name Fed from the Farm; they offer grass fed to finish beef and pasture raised poultry in addition to a large variety of other products. You can place an order with them online and they do some home delivery and then local pick-up in certain areas of Missouri.

I made my first pickup a few weeks ago and ordered 2 dozen eggs, beef shank soup bones and chicken backs/shells. The eggs were big and beautiful and the bones for the bone broth….well, you will see for yourself throughout this post that we do have ‘the best ingredients’. I took alot of pictures so you could see all the goodness during the process of making the bone broth. Let’s get started.

What are the ingredients to make the best bone bone broth?

The best bone broth recipe starts with the bones of course. As stated earlier, I used beef shank bones for my beef broth but good marrow bones would also work. In addition to the bones, you will want to use some vegetables with a mix of herbs and spices to get the best quality result. For the beef broth I added the following:

• Carrot, Celery, Onion, Garlic
• Parsley, Bay leaf, Whole black peppercorns, salt
• Apple Cider Vinegar (which pulls out the minerals of the bones into the broth)
• Olive oil for the roasting

To really bring out the meaty flavor in the beef bone broth I combined all the ingredients in a roasting pan and dry roasted on 400 degrees for 45 minutes, then added the combination to a crock pot with water to cover the meat and veg and started the slow simmer. For beef bone broth you can cook on low in a crockpot or low temp oven for up to 48 hours. For chicken bone broth you can cook on low in a crockpot or simmer up to 24 hours.

The below pic shows the beef bone broth combination right after roasting and going into the crockpot! The full recipes for both the beef bone broth and the chicken bone broth are below and can be printed out!

In what recipes can I use beef and chicken bone broth?

The benefits of bone broth on a keto diet are endless. From sipping the bone broth to using it in keto sauces, gravies and soups; like my Hearty Keto Broccoli and Cheddar Soup recipe; there are so many uses and as we discussed an endless amount of health benefits. The full recipe made 12 cups of each type of broth, so I kept a jar in the fridge and froze the rest in 3 cup freezer bags for use whenever I need them. An added plus….I saved the beef shank meat and carrots for vegi soup and the bones for Maggie our sweet dog! Homemade bone broth is not hard to make and if you choose to use the crockpot, the cooking is done for you! Your health and wellness are worth it, so give it a try!

Stay tuned, as next week, I will be using some of this bone broth in my recipes for keto holiday side dishes! I can’t wait for you to try them and the bone broth too!

Stay On the Rise,

Sara

Print Recipe

Beef and Chicken Bone Broth

Soups, broths, side dishes

By Sara – Serves: 12 cups

Prep Time: 15 min – Cooking Time: 24-48 hours

With all of the holiday meals coming up, many recipes require a broth as an ingredient, in a soup, sauce or gravy. You may ask what this has to do with a keto diet. Let me tell you about the benefits of bone broth on a keto diet.

Ingredients

• Beef Bone Broth
• 5 pounds of Beef bones, beef shanks or marrow bones
• 4 Whole Carrots
• 4 Stalks Celery
• 6 Cloves of Garlic
• 1 Bunch Fresh Parsley
• 2 Onions
• 4 Bay Leaves
• 2 Tablespoons Apple Cider Vinegar
• 1 Tablespoon Salt
• 20 Black Peppercorns
• 2 Tablespoons Olive oil
• 6-10 Cups of Water, enough to cover all the meat and vegetables
• Chicken Bone Broth
• 4 Pounds Chicken Backs/Bones/Shells
• 6 Whole Carrots
• 6 Stalks Celery
• 1 Onion
• 5 Cloves Garlic
• 1 Bunch Parsley
• 6 Sprigs Rosemary-(could substitute dried)
• 6 Sprigs Thyme-(could substitute dried)
• 10 Whole Peppercorns
• 1 Tablespoon Salt
• 2 Tablespoons Apple Cider Vinegar
• 6-10 Cups Water, enough to cover

Instructions

For the beef bone broth

1

Combine all the ingredients in a roasting pan minus the water, drizzle with the olive oil and roast in a 400 degree oven for 45 minutes then transfer the mixture to a crock pot, cover with 6-10 cups of water to completely cover the meat and veg. Cook on low for up to 48 hours. The longer the cook, the richer the broth. When done cooking, strain the broth through a fine mesh strainer or cheese cloth, place in the refrigerator overnight covered. The next day, remove the layer of fat from the top, then store the remaining broth in jars in the refrigerator or freeze in bags for later use.

For the chicken bone broth

2

Combine all the ingredients in a crock pot, cover with 6-10 cups of water to completely cover the meat and veg. Cook on low for up to 24 hours. The longer the cook, the richer the broth. When done cooking, strain the broth through a fine mesh strainer or cheese cloth, place in the refrigerator overnight covered. The next day, remove the layer of fat from the top, then store the remaining broth in jars in the refrigerator or freeze in bags for later use.