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KETO LOW-CARB BEEF BONE BROTH (HEART HEALTHY)

KETO BEEF BONE BROTH

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Keto Beef Bone broth is a grand part of my lifestyle.  My father was born in Newfoundland.   Growing up in our household meant enjoying a traditional Newfoundland Jiggs dinner about once per week, usually on Sundays.  Some form of meat with vegetables were all boiled together in the same large pot on the stove.  To this day when I smell cabbage, it reminds me of home, of the East Coast comfort foods I still cherish today.

Once the cooked ingredients were removed from the pot,  the boiled water was poured into a gravy bowl and served at the table with dinner.  My father taught us that this water was nutrient-rich and important to consume.  He referred to as Pot Liquor.  I watched as my father filled his plate with boiled meat and vegetables and smothered the heaping mound with pot liquor.  From an early age, I learned to enjoy my Jiggs Dinner swimming in boiling water!  I also understood that boiling meat, bones, and vegetables left the resulting water filled with nutrients.  The leftover pot liquor was always used to make soups the following day.

WHAT IS THE NUTRITIONAL VALUE OF KETO BEEF BONE BROTH?

On my grain and gluten-free diet, I now cook with bone broth.  Today it is fashionable and rightfully so.  It’s loaded with nutrition.  Keto Bone Broth is the base ingredient of many soups.  It also intensifies the soup’s depth and roundness of flavour because it’s brimming with that 5th taste sensation called umami.

But there is more goodness in bone broth than just the flavour. 

Keto Beef Bone Broth: 

1.  Helps to heal and support our immune system.  It is rich in minerals that our body can easily absorb.  This includes chicken, beef, fish, and lamb bone broth.

2.  Fight infections.  It fights the common cold and flu by inhibiting viruses.

3.  Reduces gut inflammation. It contains collagen and L-glutamine that aid in healing our gut lining. This reduces intestinal inflammation, thus helping to reduce leaky gut syndrome and food allergies.

4.  Supports the growth and repair of bones.  Bone formation requires an adequate and constant supply of nutrients such as calcium, protein, magnesium, phosphorus, vitamin D, potassium, zinc, manganese, copper, boron, iron, vitamin A, vitamin K, vitamin C, and the B vitamins.

5. Contributes to weight loss.  Research shows that Firmicutes bacteria in the digestive track may cause more extraction of calories from food. As a result, a higher ratio of Firmicutes is a marker of obesity. A healthy gut reduces Firmicutes bacteria, aiding in weight loss. Eating broth before a meal also promotes a full stomach, thereby aiding in the reduction of food consumed overall.  Bone broth keeps the body hydrated.  Bone broth with vegetables adds electrolytes and carbohydrates that keep the body hydrated.

7.  Reduces inflammation and joint pain.  Bone broth stimulates muscle protein synthesis, providing arthritis and joint pain relief, strengthening nails, protecting cells, lowering blood sugar, improving sleep, regulating insulin and slowing down the aging process.

8. Calms the body.  It contains an amino acid called glycine which soothes the body and promotes better sleep.

9. Aids in keeping your skin subtle, your hair growing, and nails strong.

WHAT NON-ALC WINE HARMONIZES WITH KETO BEEF BONE BROTH?

What wine complements soups with Keto Low-Carb Bone Broth?  Umami is the predominant taste sensation of beef bone broth.  Umami creates roundness and depth of flavour.  If you add salt to this broth then saltiness may also be another taste sensation you’ll need to consider in using beef broth in your recipe and finding the ideal non alcoholic wine partner.

Unless you are sipping bone broth on its own, you’ll have to also consider the other taste sensations in a dish.  The more ingredients you add to your dish, the heavier weight required in the non-alc wine.  Beef bone broth on its own works nicely with a light, fruity NA red wine called Pinot Noir.  The wine’s crisp acidity will offset the saltiness in the broth.

Zero Alcohol Wine Tips:

ALCOHOL AND KETOSIS:

To support your Keto diet or low-carb lifestyle, opt for quality, non-alcoholic wines that are low-carb and low in sugar. Additionally, alcohol does not align with a keto diet or low-carb lifestyle. Moreover, your liver processes alcohol before nutrients, pausing ketone creation and slowing the ketosis process. Furthermore, your body will metabolize alcohol as fuel before utilizing food, which can decelerate fat burning and may lead to the storage of carbs, fat, and protein as excess body fat. Moreover, alcohol consumption stimulates the appetite, potentially causing overeating.

ALCOHOL AND HEALTH:

Did you know that when you consume alcohol, your liver has to work extra hard to break it down? This can result in damage to your liver. Furthermore, it can elevate your risk of health issues such as inflammation and cancer, particularly with heavy consumption. Additionally, alcohol can disrupt your blood sugar levels, leaving you feeling dehydrated and disrupting your body’s normal functions.

NON-ALCOHOLIC WINE AND HEALTH BENEFITS:

Non-alcoholic wines with minimal carbs and sugar are advantageous for your health. They not only aid in weight management, blood sugar control, and hydration but also contain essential nutrients and antioxidants from grapes that can decrease your risk of health conditions like heart disease. Consequently, since they lack alcohol, they’re ideal for socializing without any adverse effects, promoting feelings of happiness and reduced stress.

WHAT ARE 20 WAYS TO USE KETO BEEF BONE BROTH?

Here are 20 keto-friendly dishes that incorporate Keto Beef Bone Broth: 

Soup: A classic, nourishing soup with various low-carb veggies and beef.

Stew: Tender beef chunks cooked in a flavorful broth with low-carb vegetables.

Vegetable Stir-Fry: Sauté beef strips and low-carb veggies in a savory beef bone broth sauce.

Pho: A low-carb version of the Vietnamese noodle soup with beef, herbs, and broth.

Beef and Broccoli: Sliced beef and broccoli cooked in a delicious beef bone broth-based sauce.

Zoodle Soup: Replace noodles with zucchini noodles in a comforting beef bone broth soup.

Chili: A hearty chili with ground beef, spices, and beef bone broth.

Cabbage Casserole: Layers of cabbage, ground beef, and bone broth baked to perfection.

Shawarma Bowl: Marinated beef slices served over cauliflower rice with a drizzle of beef bone broth.

Gravy: Perfect for topping roasted meats or keto-friendly mashed cauliflower.

Stroganoff: Sliced beef and mushrooms in a creamy, bone broth-based sauce.

Braised Short Ribs: Tender short ribs slow-cooked in a rich bone broth.

Egg Drop Soup: A comforting soup with beef, spinach, and a swirl of beaten eggs.

Skewers: Marinate beef chunks, thread them with zucchini, and grill with a bone broth glaze.

Cauliflower Casserole: A low-carb version of a classic casserole with beef, cauliflower rice, and bone broth.

Meatballs: Juicy meatballs made with ground beef and flavored with bone broth.

Stir-Fry: Sliced beef and asparagus cooked in a tasty bone broth-based sauce.

Egg Drop Noodle Soup: Shirataki noodles, beef, and a rich bone broth make a comforting noodle soup.

Skillet: Sliced beef cooked with radishes in a flavorful bone broth sauce.

Braised Brisket: Slow-cooked brisket in a savory bone broth for a tender and flavorful dish.

WHAT KETO LOW-CARB CONDIMENT RECIPES CAN YOU ENJOY?

KETO LOW-CARB MAYONNAISE

KETO LOW-CARB MAYONNAISE

Homemade Chicken Stock

Bread Crumbs

Hollandaise Sauce

Mayonnaise

Apple Butter

WHAT EQUIPMENT DO YOU NEED TO PREPARE THIS RECIPE?

Equipment Needed:

  • Roasting pan
  • Large stockpot (8-quart)
  • Sieve or fine mesh strainer
  • Quart-sized containers for storage
  • Oven
  • Stove

HOW DO YOU PREPARE KETO BEEF BONE BROTH?

Bones for Keto Beef Bone Broth

Preheat the oven to 400°F (200°C). Place the beef bones on a baking sheet and roast for about 30-45 minutes until they turn golden brown. Roasting enhances the flavor of the broth.

 

Chop carrots, celery, and onions into large chunks. (Or leave veggies in large pieces.)

 

Keto Beef Bone Broth

Place the roasted bones (if applicable) in a large stockpot. Add vegetables, garlic, bay leaves or rosemary and thyme, and a splash of apple cider vinegar. Pour enough water to cover the bones and vegetables. Leave some space at the top as the broth will simmer and may bubble.
Bring the mixture to a boil and then reduce the heat to simmer.

 

Keto Beef Bone Broth

Skim off any foam that rises to the surface during the first hour of simmering.
Allow the broth to simmer for a long time, ideally 12-24 hours. The longer it simmers, the richer the flavor and nutrient content. Once the broth has simmered to your satisfaction, strain out the bones and vegetables using a fine-mesh strainer or cheesecloth. Add salt and pepper to taste. Allow the broth to cool and then store it in the refrigerator or freezer.

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Keto Beef Bone Broth

KETO BEEF BONE BROTH


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  • Author: Shari MAC
  • Total Time: 6.5 Hours
  • Yield: 8 Cups 1x
  • Diet: Gluten Free

Description

Discover ta delicious and nutritious Keto Beef Bone Broth recipe and all the nutritional dishes you can prepare.


Ingredients

Units Scale

2.5 beef bones, preferably a mix of marrow bones and a little meat on them (oxtail, short ribs, or knuckle bones, cut in half by a butcher) (grass-fed for Keto Heart Healthy)

2.5 ounces unpeeled carrots, cut in half (optional)

3 celery stalks, cut into pieces

1 garlic head, cut in half

6 cups water

1 sprig fresh rosemary

1 sprig fresh thyme

4 ounces fresh parsley

1 tablespoon black peppercorns

1/2 tablespoon cider vinegar

Water, as needed


Instructions

  • Preheat oven to 400F and place mixed beef bones on a roasting pan in a single layer.  Evenly coat with olive oil.  Roast bones for 30 minutes and then flip and roast another 30 minutes.
  • Combine all ingredients into an 8-quart stock pot. Fill the stockpot all the way to the top of the pot with water, leaving 2”-3” of headspace. Allow the pot to come to a boil, skim off any foam. Then bring the pot to a simmer and cook this way for 8 hours up to 24 hours. The longer the simmering time, the greater the flavor and nutrients are extracted from the bones into the broth.  Add water to the pot as the water evaporates to keep it at the same level as when the soup first started. Allow the broth to cool in the fridge overnight and then scrape off some of the fat. You may want to leave some fat in the broth for flavour.
  • Strain the stock well through a sieve. Discard any bones. Use whatever meat is left for another use.  Divide the broth into individual quart sized containers to freeze or portion out for the week.

Notes

  • The recipe is based on the keto version and is approximate only.  One serving has 1 grams of net carbs.
  • (Note: The nutritional information provided is a courtesy and is approximate only.  We cannot guarantee the nutritional accuracy of any recipe on this site.  We cannot know what brands you use or how accurately you follow the recipe or what you like to add creatively to the dish. Use the information as a general guideline only.)
  • The recipe baking temperature and time is an estimate. Follow your own oven’s temperature and cooking time. It takes a gas oven 10-15 minutes to reach the desired temperature. Electric ovens can take 10 minutes longer than that.  The age of your oven will also determine the temperature, time for roasting or baking, and where you want to place your dish in the
  • Prep Time: 30
  • Cook Time: 6 Hours
  • Category: KETO LOW-CARB
  • Method: ROASTING
  • Cuisine: DINNER

Nutrition

  • Serving Size: 1 Cup
  • Calories: 20
  • Sugar: 0
  • Sodium: 20
  • Fat: 0
  • Saturated Fat: 0
  • Unsaturated Fat: 0
  • Trans Fat: 0
  • Carbohydrates: 1
  • Fiber: 0
  • Protein: 1
  • Cholesterol: 0

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