HOW TO BREAK THE FAST | Easy Keto Bone Broth Recipe

Uncategorized May 23, 2020
 

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 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
  • 60 ml OR 2 tbsp 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. Siv the broth trough, 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. 

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