Bone broth is one of the essential keto-friendly foods everyone should know how to make. Drinking bone broth is one of the best ways to replenish electrolytes (sodium, magnesium and potassium) and eliminate the symptoms of “keto-flu”.
Here is why bone broth is good for you:
- rich in electrolytes (magnesium, sodium and potassium) – helps with “keto-flu”
- rich in other minerals (calcium, phosphorus)
- rich in gelatine and collagen (keeps your joints, ligaments, tendons and bones healthy and reduces joint pain, no need to buy expensive supplements for bone and joint health)
- helps with muscle repair (great for physically active individuals)
- strengthens nails and hair and makes them look gorgeous
- helps heal leaky gut
- fights infections (flu, cold)
- great for thyroid health and adrenal fatigue issues
- reduces inflammation (the main cause of heart disease)
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Ingredients (makes 6-8 cups)
- 3.3 lb oxtail (1.5 kg) or mixed with assorted bones (chicken feet, marrow bones, etc.)
- 2 medium carrots
- 1 medium parsnip or parsley root
- 2 medium celery stalks
- 1 medium white onion, skin on
- 5 cloves garlic, peeled
- 2 tbsp apple cider vinegar or fresh lemon juice
- 2-3 bay leaves
- 1 tbsp salt
- 8-10 cups water, enough to cover the bones, no more than 2/3 capacity of your pressure cookeror 3/4 capacity of your Dutch oven or 3/4 capacity of your slow cooker
- Peel the root vegetables and cut them into thirds. Halve the onion and peel and halve the garlic cloves. Keeping the onion skin on will help the broth get a nice golden colour. Cut the celery into thirds. Place everything into the pressure cooker (or slow cooker) and add the bay leaves.
- Add the oxtail and bones. You can use any bones you like: chicken, pork or beef, with or without meat. Because I used chicken and turkey bones with some skin on, the fat layer was quite runny. You can still use it for cooking or discard.
Oxtail is rich in gelatin and contains more fat. Although traditional bone broth is made just from bones, especially beef marrowbones, I found oxtail to give the best flavor to my broth. The advantage of using oxtail is that it will yield 3 superfoods: bone broth, tender oxtail meat and tallow. Tallow is great when used for cooking the same way as ghee or lard.
- Add 8-10 cups of water or up to about two thirds of your pressure cooker, slow cooker or Dutch oven, vinegar or freshly squeezed lemon juice and bay leaves. Make sure you use the vinegar or lemon juice. This will help release more minerals into the broth.
- Add salt, preferably pink Himalayan rock salt. Adding vinegar to bone broth helps release the gelatin and minerals from the bones, and pink Himalayan rock salt adds extra minerals, including potassium!
Pressure Cooker: Lock the lid of your pressure cooker and turn to high pressure / high heat. Once it reaches high pressure (either you have an indicator or in case of old pressure cookers, see a small amount of vapor escaping through the valve), turn to the lowest heat and set the timer for 90 minutes. When done, let the pressure release naturally for about 10-15 minutes. Dutch oven or Slow cooker:Cover with a lid and cook for at least 6 hours (high setting) or up to 10 hours (low setting). To release even more gelatine and minerals, you can cook it up to 48 hours. To do that, you’ll have to remove the oxtail using tongs and shred the meat off using a fork. Then, you can place the bones back to the pot and cook up to 48 hours.
- Remove the large bits and pour the broth through a strainer into a large dish. Discard the vegetables and set the meaty bones aside to cool down.
- When the meaty bones are chilled, shred the meat off the bone with a fork. If there is any gelatine left on the bones, you can reuse the bones again for another batch of bone broth. Just keep in the freezer and add some new pieces when making bone broth again. Use the juicy oxtail meat in other recipes (on top of lettuce leaves, with cauli-rice or as omelet filling) or eat with some warm bone broth.
- Use the broth immediately or place in the fridge overnight.
- Once chilled, the bone broth will transform into jelly. Oxtail is high in fat and the greasy layer on top (tallow) will solidify. Simply scrape most of the tallow off (as much as you wish).
- Keep the broth in the fridge if you are planning to use it over the next 5 days. For future uses, place in small containers and freeze.
Nutritional values (per cup)
|of which Saturated||3||grams|
|Sodium||1104||mg (48% RDA)|
|Magnesium||120||mg (30% RDA)|
|Potassium||528||mg (26% EMR)|
Macronutrient ratio: Calories from carbs (4%), protein (20.2%), fat (75.8%). The RDAs and EMR for sodium, magnesium and potassium are based on the standard guidelines. You requirements during the first few weeks of the ketogenic diet will be even higher. You should eat 3,000 – 5,000 mg of additional sodium, 3,000 mg of potassium and 400 mg of magnesium.
Written by Martina Slajerova
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