Easy Keto Bone Broth Recipe (How to Break a Fast)

I have so many questions about how to break the fast, so I filmed this easy Keto Bone Broth Recipe for you, which is perfect for breaking a long fast with. This should be your first meal after not eating for a prolonged time. This is also good to have as a superfood in general for many other health reasons.  I used Oxtail in this recipe because it is rich in gelatin and contains more fat. The traditional bone broth is made with marrow bones, but you can experiment and decide for yourself.

Why Is Bone Broth Good For You?

• It reduces inflammation (the main cause of heart disease) 
• It helps with muscle repair (great for physically active individuals)
• It is rich in electrolytes (magnesium, sodium and potassium)
• It strengthens nails and hair and makes them look gorgeous
• It helps heal leaky gut It fights infections (flu, cold)
• It helps with "keto-flu" It is rich in other minerals (calcium, phosphorus)
• It is great for thyroid health and adrenal fatigue issues
• It is rich in gelatine and collagen (keeps your joints, ligaments, tendons, and bones healthy and reduces joint pain)

Can I Buy Bone Broth?

If you don't have time to make bone broth or find it difficult to source grass-fed bones, there are a number of pre-made options available. I would always suggest making your own. 

Ingredients

• 1.5-2 kg (3.3-4.4 lb) oxtail or mixed bones (marrow bones, ribs, chicken feet, pig knuckles)
• 1 medium white onion, skin on
• 6 cloves garlic, peeled
• 3 medium carrots
• 3 medium celery stalks
• 2 tbsp (30 ml) apple cider vinegar or fresh lemon juice
• 1 tbsp Pink Himalayan salt
• 2 ltr OR 8-10 cups water, enough to cover the bones, follow the guidelines on the equipment you are using.

Directions

Step 1. Chop celery, carrots, and cut the onion in half. Press garlic to release the juices and squash it. Add everything into a pressure cooker or a large pot (if you are cooking this over the stove). Then add apple cider vinegar or lemon juice, salt, bones or oxtail, and water. Press everything, so it is nice and tight. If you are using a pressure cooker, select high pressure for 1 hour 30 min. If you are using a stove, place to cook, once the broth reaches boiling point, reduce the heat to simmer for 6-12 hours. 

Step 2. Once cooked, discard all the vegetables, place meat in a separate bowl, you can use it in the broth, or in sandwiches, tacos, stews or mix with potatoes. Sieve the broth through, and it is done. Eat it straight away, then place in a fridge or freeze up to 3 months in a tightly sealed container. Time to prepare the bone broth will depend on the cooking method used. 

What to eat after a long fast?

Break your fast with bone broth, then in 1-2 hours have a salad from 6-8 cherry tomatoes, 1-2 small cucumbers, 1 tbsp of good quality olive oil, and 100 gr chicken breast/fish/tofu - any lean protein of your choice. 

Alla's tips for the best bone broth

• Use bones with lots of joints and cartilage – oxtail, chicken feet and knuckles give the most gelatine, so your broth sets like jelly in the fridge.
• Don't skip the vinegar or lemon juice. The acid helps draw more minerals and collagen out of the bones.
• Roast the bones first (400°F / 200°C for 30 minutes) for a deeper, richer flavour.
• Keep it at a gentle simmer on the stove – a hard boil makes the broth cloudy.
• Skim the fat once it's chilled if you prefer a lighter broth, or leave it in for keto.
• Season at the end. Taste and add more salt once it's done cooking.

Storage

Keep bone broth in a sealed jar in the fridge for up to 5 days, or freeze it for up to 3 months. Freezing it in ice cube trays or small portions makes it easy to use one serving at a time.

Frequently asked questions

Why didn't my bone broth gel?
It needed more collagen-rich bones (like oxtail, chicken feet or knuckles), less water, or a longer cooking time. It still tastes great even if it doesn't set!

Can I make bone broth in a slow cooker?
Yes. Cook on low for 12–24 hours. Add a little extra water if the level drops below the bones.

Can I make it in an Instant Pot?
Yes – use high pressure for 1 hour 30 minutes, then let the pressure release naturally.

Is bone broth keto?
Yes. It's naturally very low in carbs and contains healthy fats, especially when made with oxtail.

What's the difference between bone broth and stock?
Bone broth is cooked much longer than stock, which pulls out more collagen and gelatine and gives a richer flavour and texture.

How do I drink bone broth?
Warm a mug and sip it on its own with a pinch of salt, or use it as a base for soups, stews and sauces.

More healthy recipes to try

• Keto Low Carb Vegetarian Quiche
• Salmon Poke Rice Bowl
• 15 Min Baked Pesto Salmon

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