This is the second in the recipe series that supports “7 Day Keto Meal Plan for People Who Don’t Like to Cook” – we’re working at getting you in and out of the kitchen in less than an hour per day, while nurturing your body and resetting your metabolism to a natural fat-burning mode!
Making Beef Bone Broth
Marrow, or soup bones are truly the best bones for beef broth but beef steak, rib, or roast bones will also make a great broth. (Save these smaller bones in a freezer bag until you have ample to make a broth.)
Marrow is rich in vitamins and minerals, making it invaluable to low carb and ketogenic dieters. The nutritional break down will vary between animals but well-raised beef cattle present well with vitamins E, C, A, and K as well as choline, folate and other trace vitamins. Minerals include iron, potassium, calcium, phosphorus, magnesium, and selenium as well as others. The collagen, glucosamine, hyaluronic acid, and gelatin of the finished broth is pure gold to dieters!
The best part of drinking bone broth is the high absorption rate of easily digestible nutrients. There are few other foods that will provide so many nutrients, so quickly to the human body.
The fat content of bone marrow is about 1/3 saturated, the remaining being higher in mono-unsaturated fat than poly-unsaturated fat. Of the poly-unsaturated, Omega 6 is often higher than Omega 3 fatty acids. Varying amounts of CLA are reported in marrow.
Whenever possible, know where your soup bones came from as the marrow (and fat) of an animal is likely to contain any toxins the animal was exposed to.
- Roast marrow bones on a baking sheet in a 350 degrees Fahrenheit oven for 30-40 minutes.
- Add bones, marrow, and all fat drippings directly to the slow cooker*. Be sure to collect the fond (any brown bits stuck to the bottom of the baking sheet) by adding a few ounces of water to the pan to loosen (deglaze) – this adds both color and flavor to your finished broth.
- Fill slow cooker to 2/3 with water, a few pinches of salt, and 1-2 tablespoons of vinegar (the vinegar helps to draw minerals from the bones).
- Set the cooker on high until the contents are heated through and the liquid is bubbling.
- Turn to low and cook for 18-48 hours (between 200F and 225F for best mineral extraction). The longer you cook it, the richer the flavor will be. You can pause cooking part way through the process – refrigerating between cooking sessions. Bones should be somewhat brittle at the end of the cooking cycle.
- Once finished, allow broth to slightly cool and strain out the bones.
- Beef broth will contain a floating layer of fat. The fat (tallow) can be skimmed off and used for other cooking, or left as part of the broth. If you wish to skim off the fat you will need to refrigerate the broth for 5-6 hours first.
* If you don’t have a slow cooker a large stock pot will work fine.
The actual amount of fat in your bone broth soup will vary. In the photo below I’ve cut a cross section of a bowl of chilled bone broth. The lower section is gelatinous (it turns to liquid when heated). The upper ‘crust’ is fat. This particular batch was average, not terribly fatty, from pasture-raised beef. The fat is highly valuable to your body! If you don’t want it in your soup, save it to at least braise vegetables.
Health Benefits of Bone Broth
So many people have written in to tell me that drinking broth (or eating soup) is an old dieter’s trick – a way to fill up your tummy so you don’t eat as much of the main meal – and for that reason, making broth at home isn’t worthy of their time.
Allow me to clear the air.
Yes, broth may fill the gap when you’re feeling a little hungry but that is not why I tell people to make it and consume it. Bone broth isn’t just any soup and I suggest you do a heck of a lot more with it than just sip it when you’re feeling a little hungry. Braise your vegetables in it. Add it to your sauces and stir fry meals. Pour a few teaspoonfuls into every dish you make – just use it regularly no matter whether you think of it as a diet hack or not.
I’m asking you to make and consume bone broth on a regular basis for many health reasons. If nothing else, do so for skin health. Listen, you’re going to lose weight on this diet, mainly fat. And as those fat cells shrink and die off, your skin will remain stretched and potentially saggy. That’s not just the skin on your belly. Your arms, breasts, butt and face skin will sag too.
However, when you’re putting nutrient-rich food in your tummy, when you’re adding extra collagen and fats that good bone broth provides, the assault to your appearance won’t be nearly as harsh. In this regard, I want you to make it and consume it purely for cosmetic reasons, aesthetics, and for the confidence of the new you.
If you’ve spent a lifetime or even just a few years of eating crap foods, processed foods, hydrogenated oils, too much gluten, far too many chemicals (even the pesticide and herbicide residue left on produce), your body has been compromised. We’re talking digestive health, toxic load (which affects all organs), immune system, inflammation levels, bone and joint health, and more.
Bone broth has been proven through generations around the world to aid in healing all of these systems.
So please, for the sake of your skin, your confidence, and all the parts in between, drink up!