Bone broth, that clear soup without the extras, an au naturel nutrient dense liquid tonic, has become my daily dietary staple. I love bone broth. Imagine my dismay this morning as I went to the fridge to grab my pre portioned cup of bone broth, a ritual I have been faithful to since starting this ketogenic journey, and noticed that I was running extremely low on supply. Barely enough broth to last the week. I can’t go without. Since making bone broth a daily habit I have felt better, ached less, and felt comforted. Yes, comforted. Bone broth, along with its many health benefits (joint protection, gut health, skin health, immune system function to name a few), is the hug you get from the inside. Pay attention while watching a Campbell’s soup commercial, the marketers sell the soup wrapped up in images and feelings which are associated with love and togetherness. Why? The marketers know that as a culture we associate broth/soup with comfort, warmth and love. I do have to agree with their slogan though, “Soup is good food”

So how did I get to this dire place? My work schedule for the last 3 weeks has been very busy, with only one day off between sets of 3 and 4 shifts in a row. I just haven’t been prepping and cooking as I usually do. However, knowing how busy the last few weeks would be, I made two large batches of broth during a set of 4 days off in the middle of July. Now that cache is almost gone. Luckily, bone broth is easy to make and with a slow cooker almost no effort. Today’s bone broth is made with items I already had on hand, to put it bluntly, I cleaned out the fridge and raided the freezer.

Ingredients Clean out the Fridge Bone Broth

15 oz chicken feet washed or substitute chicken backs and necks

1lb turkey necks washed or substitute turkey wing or leg

2 lb beef back ribs washed or substitute beef bones

1/4 tsp whole peppercorns

3 whole bay leaves

1 lime cut in half (optional)

1 inch ginger washed, sliced (optional)

2 medium onions cut into large pieces

4 cloves peeled and smashed garlic

5 radishes whole (optional)

1 tbsp dried parsley

1 tsp vegetable flakes (Vegeta) (optional)

2 tbsp apple cider vinegar (leeches minerals from the bones)

Roast vegetables and meaty bony goodness in oven at 350 F until caramelized to give more flavour and a deep rich colour to the broth. I chose not to at this time as the kitchen was already very warm due to the warm temperatures currently being experienced here in town. Set slow cooker to low setting, add all items into the pot.

Add water to cover. Cook in slow cooker 24 to 48 hours, the longer the better as you want the broth to become set like jello once cool, the goal is to extract as much of the gelatin in the bones as possible. Cooking can also be done on the stove, bring to a boil first then continue on a low simmer for same period of time, you may need to skim scum from the top of the broth as it cooks on the stove. When broth cooking is complete, remove the bones to a dish and pick off any meat present from turkey necks and beef ribs. Save the meat to make breakfast hash, taco meat, or sandwich filling; waste not want not. Discard the chicken feet and vegetables once removed from pot, they have given all they can give. Cool, then strain remaining liquid through a fine sieve lined with cheese cloth. Place broth into the fridge. Next morning de fat the broth if you choose, being ketogenic that fat is great so keep it as a part of the broth or claim it as cooking fat. Cooled broth should be the consistency of jello, however, if it is not don’t worry, the broth is still beneficial and delicious.

What to do with bone broth? Use it as a base for other soups, to make a lovely bowl of zoodle ramen (a post for another time), or drink it straight up, nice and warm. I love to warm my broth, adding a touch of pink Himalayan salt for the electrolyte boost and because the broth isn’t salt seasoned in the cooking process. Sometimes, I put the broth in my blender with a little coconut oil and butter, whipping until frothy like a latte. Then there is the option of consuming bone broth like my dad, eat it like jello. I remember dad telling us kids that “this is the jello I had as a child and it is still my favourite”. My brother and I just could not agree with him, I still don’t. Regardless of how one consumes bone broth it is delicious, healthful, and just makes you feel good.

1 cup per serving: Total carb 1 gram, Net carb 0.7 gram, Fat 6 grams, Protein 3.6 grams, Fiber 0.3 grams

Happy Eating,

Irene, The Keto Gourmet