Bone broth is a nutrient-rich stock made by simmering animal bones and connective tissues. It’s a fantastic way to extract minerals and collagen, and it fits perfectly into a ketogenic diet. Making bone broth from bones you’d normally discard is an economical and sustainable practice.
Why Bone Broth on Keto?
Bone broth offers several benefits for those following a ketogenic diet. It’s naturally low in carbohydrates and rich in electrolytes like sodium, potassium, and magnesium, which can help combat the dreaded ‘keto flu’. These electrolytes are often depleted as your body adapts to using ketones for fuel. Bone broth also provides collagen, a protein that supports joint health and skin elasticity. Furthermore, the amino acids in bone broth, such as glycine and proline, can aid in detoxification and gut health. keto flu symptoms can be lessened with proper hydration and electrolytes.
How to Source Bones for Free
The best part about making bone broth is that you can often source the main ingredient for free. Save the bones from your roast chicken, beef ribs, or lamb shanks. If you don’t cook these regularly, ask your local butcher. Many butchers are happy to give away or sell bones at a very low price, as they often discard them. Supermarkets that have a butcher counter may also be a good source. Don’t be afraid to ask; the worst they can say is no. You can freeze bones until you have enough to make a batch of broth.
Simple Bone Broth Recipe
This recipe is a guideline; feel free to adjust the ingredients to your liking.
Ingredients:
- 2-3 kg of animal bones (chicken, beef, lamb, or a mix)
- 2 onions, roughly chopped
- 2 carrots, roughly chopped
- 2 celery stalks, roughly chopped
- 4 cloves garlic, crushed
- 1 tablespoon apple cider vinegar
- 1 teaspoon sea salt
- 1/2 teaspoon black peppercorns
- Water to cover
Instructions:
1. Roast the bones (optional): Roasting the bones at 200°C for 30-40 minutes enhances the flavour of the broth. This step is optional but recommended. 2. Combine ingredients: Place the roasted bones (or raw bones) in a large stockpot or slow cooker. Add the onions, carrots, celery, garlic, apple cider vinegar, salt, and peppercorns. 3. Add water: Cover the bones and vegetables with water, ensuring everything is submerged. 4. Simmer: Bring the mixture to a boil, then reduce the heat to a very low simmer. If using a stockpot, simmer for at least 12-24 hours for chicken bones, and 24-48 hours for beef or lamb bones. For a slow cooker, cook on low for the same duration. 5. Strain: Once the broth is ready, strain it through a fine-mesh sieve or cheesecloth to remove the solids. Discard the bones and vegetables. 6. Cool and store: Let the broth cool completely before storing it in airtight containers in the refrigerator for up to 5 days, or in the freezer for several months. storing keto leftovers properly is key to food safety.
What this means in practice
Making bone broth is a great way to use up leftover chicken carcasses. After a Sunday roast, save the bones and skin (remove any large pieces of meat you want to eat later). Add vegetable scraps – onion skins, carrot tops, celery ends – and simmer with water and a splash of vinegar. A whole chicken at Tesco costs around £5-6, and the resulting broth is virtually free. You can drink it straight, use it as a base for soups and stews, or even cook rice in it for added flavour and nutrients.
Frequently asked questions
Can I use different types of bones together?
Yes, you can mix different types of bones, such as chicken and beef, for a more complex flavour profile. Just be mindful of the simmering time, as chicken bones require less time than beef bones.
How do I know when the bone broth is done?
The broth is done when the bones start to crumble and the liquid has a rich, gelatinous consistency when cooled. The longer it simmers, the more nutrients and collagen are extracted.
Can I add other vegetables or herbs to the broth?
Absolutely. Feel free to add other vegetables like leeks, parsnips, or turnips. Herbs like parsley, thyme, or rosemary can also enhance the flavour. Add these in the last few hours of simmering.
Is bone broth safe to drink every day?
Yes, bone broth is generally safe to drink every day. It’s a nutritious and hydrating beverage that can support overall health. However, if you have any underlying health conditions, it’s always best to consult with your doctor.
The bottom line
Making bone broth from bones you’d otherwise throw away is a simple, cost-effective way to boost your nutrient intake on a ketogenic diet. It provides essential electrolytes, collagen, and amino acids, supporting hydration, joint health, and gut function. It’s a sustainable practice that reduces food waste while nourishing your body. If you’d rather not do the macro maths yourself, the Keto Dieting app does it for you on Google Play and the App Store.
References
- Sumithran P, Prendergast LA, Delbridge E, et al. (2013). Ketosis and appetite-mediating nutrients and hormones after weight loss. European Journal of Clinical Nutrition. https://doi.org/10.1038/ejcn.2013.90
