Food, Nutrition
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Bone Broth and the Keto Diet

If you’re the sort of person that buys into the latest fads and nutrition hype, then the chances are you might already have heard about bone broth. After all, it’s becoming increasingly more popular these days; it’s even part of Salma Hayek’s beauty regime!

But if you haven’t heard about bone broth yet, here’s a brief description.

What Is Bone Broth?

Explained very basically, bone broth is made by simmering down the bones of animals (this could be cows, lamb, poultry, even pigs), over an extended period of time in order to release the bone marrow and break down the connective tissues of the bones to release the nutrients. The result is a tasty broth that is filled with minerals.

The result is a tasty broth that is filled with minerals and has a strong and satiating flavor. It can be added to dishes like keto-friendly soups and stews as a meaty flavor-enhancer, or simply consumed hot like a cup of coffee.

keto friendly bone broth ingredients

Does Bone Broth Really Have Any Benefits?

As already stated, there is a lot of hype surrounding bone broth and the purported benefits it has to your health. However, it must be noted that there isn’t actually any scientific evidence to back up these claims. You only have to check out the book Nourishing Broth by Kaayla T. Daniel and Sally Fallon Morrell to see how a once basic old recipe is now being hyped up to have supposed restorative properties.

It is said that bone broth helps to strengthen your immune system, fights the appearance of cellulite and even helps to maintain healthy skin and nails (as well as providing the body with a whole host of minerals and nutrients). This does sound a little too good to be true, doesn’t it?

It’s important to point out, however, that bone broth has actually been around for a very long time. Perhaps this fact could at least be considered as anecdotal evidence for the health benefits of bone broth? Until there are some scientific studies in place, I guess the best thing to do would be to try it out for yourself, right?

Bone Broth and the Keto Diet

So, if you’re thinking about adding bone broth to your  diet then it makes sense if you’re following keto. After all, bone broth is absolutely keto-friendly and despite a lack of scientific evidence to back up the claims around its benefits, you can’t get away from the fact that it is absolutely packed with nutrients.

Bone broth is rich in electrolytes which can help with managing the symptoms of keto flu, and it is also rich in gelatin and collagen as well as other minerals. There are also claims that it helps to reduce inflammation and fight infections too.

Whether or not there is any scientific backing to these claims, it’s definitely worth giving bone broth a try.

A pan of keto-friendly bone broth with meat juices in a silver pot

How to Make Keto Bone Broth

Making bone broth is an easy process, howeve, it does take a fair amount of time. One issue you may find is getting your hands on grass-fed bones (which are definitely recommended for a keto bone broth recipe), but other than that, all it really takes is time.

Ingredients

  • 1.5 kg of animal bones. These can be assorted animal bones, just make sure that some of them still have the connective tissue. You could even throw in a few chicken feet if you fancy.
  • 10 cups of water, or enough to cover the bones
  • 2 stalks of celery
  • 2 carrots, peeled
  • 1 large white onion
  • A squeeze of lemon juice
  • A pinch of salt

Method

  • Chop the onion and celery into large chunks and place into a slow cooker
  • Add the bones and the water
  • Squeeze half a lemon into the mixture and add a pinch of salt
  • Cover the slow cooker and leave the whole thing to cook on a low heat for about eight hours, or until the bones have begun to break down and release all the nutrient rich goodness!

You can use the bone broth immediately, or place it in a fridge overnight. Just note that when you refrigerate the broth it would become jellylike as the fat solidifies. When you want to consume the broth, simply scrape out a large spoonful and mix with a little boiling water, or heat it up in a pan.

Bone broth freezes pretty well too, so you could pop half into the fridge to consume throughout the week, and half into the freezer – it’s up to you.

Have you tried adding bone broth to your ketogenic diet? What were the results? Please let us know in the comments section below 🙂

 

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