Monika’s Molecular Meals: Gut-Healing Keto Bone Broth (Paleo, Whole30-Approved & Super Easy!)

Monika Knapp By Monika Knapp | 24 May 2020 621 views
keto bone broth

This Keto Bone Broth Is Delicious & Full Of Nutrients

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If you’re trying out the Keto diet for the new year, allow me to introduce you to your new BFF:

Bone broth.

If you’re a seasoned Keto vet, then you likely already know that bone broth is practically essential to maintaining a 100% keto diet in a healthy way.

That’s because keto bone broth provides a lot of the nutrients and protein that give your body energy (especially when you can’t eat any carbs).

But why make bone broth at home when you can just buy it in a store?

Here’s a secret… 99% of store-bought bone broths suck.

Because real bone broth requires the one ingredient many big companies aren’t willing to invest—time—often, these companies take shortcuts that pretty much eliminate any health benefits you might have gotten from it in the first place.

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(Apparently, some brands don’t even use real bones in their “bone broth,” just collagen powder—what a scam!

I’m really not sure how they can get away with calling it “bone broth,” honestly…)

The good news is, real bone broth is not only easy to make—but it’s largely hands-off.

It’s a delicious, nutritious and savory breakfast (especially if you need a break from the endless “egg muffins”), makes a perfectly filling yet light snack, and can serve as an incredible base for just about any soup.

(So YES, you will be enjoying bone broth in many different meals!)

Not convinced yet? 

It’s also Whole30-Approved, paleo-friendly, AND low-carb. 🙂 

So even if you aren’t on the Keto diet… this bone broth is the perfect nutritious, health-eating-friendly choice.

Here’s how it’s done:

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FTH’s Gut-Healing Keto Bone Broth

Equipment Needed: Large stock pot or dutch oven, or a pressure cooker/Instant Pot

Recipe Time: 2-48 hours

Serves: 20-30 (depending on the size of your pot)

Ingredients

  • 2-3 lbs beef or chicken bones (see Recipe Notes)
  • 4 carrots, roughly chopped
  • 4 stalks of celery, roughly chopped
  • 2 large yellow onions, peeled and quartered
  • 1 head of garlic, cut in half crosswise
  • 2 Tbsp apple cider vinegar
  • 2-3 Tbsp extra virgin olive oil
  • Bay leaves, Black peppercorns, celery seed, clove, coriander seed, or any other aromatics you may want to add (see Recipe Notes)
  • Rosemary, parsley or any other herbs you may want to add (see Recipe Notes)
  • Salt
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Directions:

1) Brown your bones.

Some might argue this step is optional, though if you prefer the dark, rich flavor of a really good bone broth I highly encourage you not to skip it.

In the pot you plan to make the bone broth in, heat the olive oil until shimmering (be careful not to turn the burner too high or else it will smoke). 

Season the bones well with salt and pepper, and add them to the pan, separating each piece by about 2” (you may have to do this in batches).

Cook each side until brown and crisp, then flip and repeat with the other side. If you’re searing the meat in batches, move the browned pieces to a paper towel-lined plate and repeat with the remaining pieces.

2) Dump everything else in and simmer away!

When all the meat is seared, add your aromatics, herbs, and the rest of the ingredients and fill your pot with water.

Add a 2-3 very generous pinches of salt, heat the broth until the water begins to bubble on top and then lower the heat as low as possible, cover almost completely (but leave a little room for steam to escape) and let go for at least two hours, and up to 48, stirring occasionally.

When the broth is cooked to your liking, strain, refrigerate, skim off the fat once refrigerated fully and serve!

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Recipe Notes

  • Depending on the kind of bone broth you want, you can use a combination of beef, chicken, or even lamb bones. If you like a lighter bone broth, chicken drumsticks and feet are especially rich in collagen and so are ideal for this purpose. For a richer flavor, beef marrow bones, short ribs, or oxtails work great. 
  • Commonly used aromatics in bone broth include all the ingredients mentioned, but definitely don’t skip out on the bay leaf and black peppercorns.
  • As far as herbs go, sturdier herbs like rosemary, sage and thyme are great for a low and slow broth like this. Herbs like parsley will work, but they will also cook down to the point of disintegrating after a certain period of time (just something to be aware of).
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Here’s A Quick Shortcut For Rich, Delicious Bone Broth In Under An Hour…

If you have an Instant Pot or a pressure cooker, you’re in luck.

You can make bone broth much faster than the traditional method… without resorting to the sketchy kind from the store.

While this particular version of the recipe won’t yield quite as many gut-healing benefits (more on that in a bit)… it does come together extremely quickly if you’re in a pinch, and just *have* to get your fix.

First, brown the bones in your Instant Pot or pressure cooker as described in the recipe. Then add in everything else, plus water to just under the max fill line.

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Cook on high pressure for 45 minutes, then release under running water or naturally (depending on how much time you have).

Let cool slightly, then strain the solids and prepare as described in the recipe.

Easy and super nutritious!

Here’s An Easy Way To Replace The Nutrients Lost From The “Cheat” Method…

I like things to be easy. But sometimes, easy comes with drawbacks.

The drawback to making bone broth the “cheat method” way in your Instant Pot is that you won’t extract 100% of the gut-healing nutrients that you get when you simmer it on the stove for 24+ hours.

Including important ones that help you lose weight faster.

And unfortunately, these nutrients are absolutely ESSENTIAL for a diverse microbiome and good gut health… especially if you’re doing Keto.

One of these in particular, Lactobacillus fermentum, is associated with increased energy levels… a higher metabolism… improved digestive health… and I’ve also read on some Keto forums that it may even help prevent the pesky “Keto flu.”

(If you aren’t familiar with the “Keto flu” yet… you will be soon after you start the Keto diet. Anything you can do to avoid it is worth it!)

Luckily, there is an easy way to replace the nutrients you’d lose in the “cheat” method… and it doesn’t require you to babysit your stove for 2 days straight.

Nobody has time for that.

If you’re doing keto you might already be doing this, and if you’re not, start asap:

Take a probiotic supplement containing Lactobacillus fermentum!

There’s one supplement in particular that I personally LOVE… it contains Lactobacillus fermentum, plus 3 other probiotic strains that are associated with supercharged weight loss.

(Kind of a no-brainer if you’re doing Keto, right?)

And the best part is, even if you “slip up” on your diet… instead of getting sabotaged, this supplement can help make sure any extra calories you eat get turned into extra energy and fuel your body uses right away… and won’t ruin all the good work you’ve already put into achieving your weight loss goals. 🙂

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[This post was updated by Fit Trim Happy on May 24, 2020.]