Bone broth is simply a mineral-rich meal where animal bones are boiled for a long period to allow the minerals and other nutrients to seep into the water. The longer you cook it on low flame, slow cooker or a traditional Handi , the richer it is full of nutrients.
It is a meal which is rich in minerals, has minimal fats, moderate carbohydrates an a good helping of protein made with some oil, animal bones, some fresh herbs, ginger, garlic, etc. I love making bone broth in my new slow cooker, and then drink some daily and storing some for gravies, cauliflower rice, soups, etc.
Bone broth- simply a meal full of minerals from animal bones in a drinkable form. I love to call it a “Health potion”
Why Bone broth ?
- It is one of the power meals you will have on keto,.
- Improves immune system, boosts it
- Reduces cellulite
- Improves hair strength, prevents hairfall
- Regulates blood sugar levels
- Reduces intestinal inflammation and prevents from food sensitivities
If you want to read a comprehensive guide how and why broth is useful, read the article here. (with cited articles and paper)
Which bones to use ?
- Chicken bones
- Buffalo bones
- Lamb/ goat bones
- Fish bones and heads
- Duck bones
Tip– I always save the bones from the meals I am preparing in freezer-safe bags. I have about 2-3 bags of mixed bones and 1 or 2 individual bone bags. Also, you can buy quality bones from the local butcher shop. Just ask the person to clean it properly.
How to make your own bone broth ?
Step 1- Picking the bone base
Fish bones or head or both
Lamb bones/ famously called paya
Step 2 – Add must-haves :
Apple cider vinegar (2 tbsp for 1 kg of bones) – Helps to break down bones
Step 3- Optional Ingredients-
Onion rough chopped – 1
Carrots roughly chopped – 1 or 2
Garlic cloves- 3-4
Ginger – 1.5 inch
BlacK peppercorns- 5-6
Fresh herbs like thyme, corainder, parsley.
Mct oil/ coconut oil – 1 tsp
Step 4 – Boost Gelatin content
Buffalo knuckles or chicken feet.
Step 5- Choose the cooking equipment
Slow cooker – Cook on low for 8 hours. (price increased after GST 🙁 )
Traditional Handi or stockpot– Cook for 3 hours on low flame.
Step 6- Add water 1 litre for 500g bones.
Step 7 – Strain and chill
Remove broth from heat and strain it into a heat-proof vessel discarding the solids. Allow it to cool completely. Store it in an airtight container in the fridge for 3 days or in the freezer upto 6 months.
A good broth is jelly-like, gelatinous when completely cooled. If it is less firm, you can add unflavoured gelatin when it is still hot or boost the nutrients by adding collagen peptides.
Some cooking tips :
- Pour the broth in ice tray, and use the stock cubes in curries, sauces, soups and even while making some cauliflower rice. Each cube is around 2 tbsp of broth
- Make a fat drink with broth- Take hot broth, add about 2 tbsp of coconut oil, add 2 ginger cloves and some grated garlic and blend it. Strain and serve it hot.
I do not have a good picture of my broth, but adding a small video of the broth I made in slow cooker, and some image to help you.