This paleo, whole30 and keto bone broth is prepared in the traditional long-simmer manner, ensuring proper extraction of all the nutrients. Yet it’s incredibly easy, and bound to provide a myriad of benefits for your entire body!
Paleo, Whole30 & Keto Bone Broth 🍖
From Scratch 🔥
Bone broth popularity has reached new heights, and with reason. As it has been shown to provide a myriad benefits for your entire body: from your digestive system, to your muscles and connective tissue, all the way up to your brain.
And you will ideally want to whip it up at home, as most commercial varieties don’t come close to the stuff you can make yourself. Plus, it’s a sure way to save a truck load of dough, as the proper commercial varieties usually come attached with hefty price tags.
The History 📚
Bone broth has been used for millennia, in different cultures, to treat a myriad of conditions. Take Chinese medicine, for instance, where bone broth has been a staple in supporting digestive health and strengthening up the kidneys for over 2,500 years.
Or go back to 12th century Egypt, were chicken bone broth was already being prescribed for colds and asthma. Nowadays, studies have shown that several amino acids present in chicken broth do reduce inflammation in the respiratory system. Cool stuff!
Even in pre-Hispanic Latin America bone broth’s benefits were touted. To the extent that the expression, hasta para levantar a un muerto (good enough to resurrect the dead!) came about.
Having said that, as societies evolved and people no longer had the time to make a proper broth, commercial varieties emerged. Most unfortunately, most used MSG (monosodium glutamate) to emulate the flavors of bone broth, without any actual meat in it. Which simply means, that most of the ‘bone stock’ you’ll find in stores isn’t even made from bones to begin with. 🙈
Though with the growing popularity of bone broth in recent years for alternative medicinal purposes, several brands have arisen in the market. We cannot recommend one yet (if you can drop it in the comments!), and so would always recommend going the homemade route (also for the sake of your economy).
The Benefits 👌🏿
Traditional bone broth provides a myriad of nutrients and health benefits. We’re talking collagen, glycosaminoglycans (GAG), glucosamine, hyaluronic acid, chondroitin sulfate and electrolytes.
Plus, it’s also nice and rich in several minerals. Mainly calcium, magnesium, phosphorus and sulphur. And perhaps even more importantly, these minerals are available in easily digestible forms, so your bodies can make the most of them. A true nutritional powerhouse all the way.
And so, given it’s incredible properties, bone broth is used nowadays to treat anything from leaky gut syndrome, food allergies, skin conditions, joint health, and as an overall boost to the immune system.
If you’re doing keto, a good bone broth is something you absolutely need. And not just once in a while, but constantly. We’re not just talking electrolytes here, but it’s gut restorative properties help to balance out the inevitable increase of gram negative bacteria that comes from a high fat low carb diet.
Any good bone broth consists of browning the bones, followed by the veggies, a touch of vinegar, and a good looong simmer (think from 2 hours, but preferably 24) in order to extract all the goodies.
Just be sure to never leave your pot unattended of course. And if you’re going for a 24 hour simmer (which we cannot recommend enough), simply allow it to cool at night and carry on the next day.
It’s easy peasy. Though lengthy, and with no short cuts.
So no cutting corners (i.e. your instant pot!*), and forget store-bought versions. As most truly don’t come even close to the real deal.
*Yes, you can make broth in your instant pot (you know we have). But there’s research out there that suggests that you need the lengthy and slow simmer to extract all the nutrients from the tendons and bones. So we’re keeping it old school just in case, the choice is yours.
Needless to say, when it comes to bone broth, going grass-fed (and if possible organic) is a no brainer. Keeping in mind that bones are not expensive, even if organic.
If going for beef, a mix consisting primarily of marrow bones and a handful of meaty bones, such as oxtail or short ribs, is ideal.
And if chicken, the whole carcass will do. Just don’t forget the feet (yup, those ugly things!), as they’re ridiculously rich in collagen so you most definitely don’t want to miss out.
When serving it up, we cannot recommend enough that you serve it up Mexican-style. i.e. with plenty of limes, avocado, cilantro etc.
Homemade Paleo, Whole30 & Keto Bone Broth
- 1 kg beef or chicken bones *
- 2-3 tablespoons extra virgin olive oil divided
- 1 medium onion quartered
- 1 medium leek trimmed and sliced crosswise
- 3 celery stalks sliced crosswise
- 2 medium carrots feel free to omit if keto
- 1 head garlic halved crosswise
- 1 bay leaf
- 1 tablespoon black peppercorns
- 2 cloves
- warm water to cover
- 1 tablespoon apple cider vinegar
- Trim meat from the meaty bones into bite-sized pieces (about 1 inch), leaving some on the bones. Season with salt and freshly ground black pepper to taste.
- Heat up a Dutch oven or large heavy pot over medium/high heat. Add oil, spreading it until the bottom is evenly coated. Add meat and bones, and sear until fully browned. Remove browned meat and bones from pot and set aside.
- Heat up remaining oil, and add in onion, leek, celery, carrots (optional), garlic and cook until browned, about 15 minutes.
- Add browned meat and bones back in, along with the bay leaf, black peppercorns and cloves. Add enough warm water to cover completely, followed by the vinegar. Cover the pot and bring to a gentle boil. Reduce the heat as low as you can, leaving the lid slightly ajar. Allow to simmer for at least 2 hours, but preferably up to 24 hours (allowing the broth to cool at night, and carrying on the next day).
- Discard solids and allow to cool completely before refrigerating and/or freezing in portions. Think even freezing small portions in your ice cube tray!