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Baby, it’s cold outside! Fall is fading quick and soon Winter will be upon most of the country. We don’t know about you, but when it’s chilly out all we want is food that is like a warm hug. Lucky for us, December Featured Chef Mary Shrader has exactly what we are all looking for. It is our pleasure to feature Mary’s Keto Bone Broth with Anti Inflammatory Herbs and Spices. A special thank you goes out to Mary for sharing this recipe with us. We know it is sure to become a staple in our patrons’ diet year round. 

 

Hi Sweet Friends,

Bone Broth has become an essential recipe in many kitchens. I have shared different ways of making bone broth with you, but I have not yet made a Keto bone broth, which many of you have requested.

So today, I thought I would share a bone broth recipe that is perfect for those who follow the Keto Diet. Plus, this version has added anti-inflammatory herbs and spices for extra benefits to help those following any diet!

 

Keto, Bone Broth, Anti Inflammatory, Low Carb, Mary Shrader

Recipe and Image By Mary Shrader | Mary’s Nest

How to Make Keto Bone Broth with Anti Inflammatory Herbs and Spices

Recipe by: Mary Shrader, Mary’s Nest

USWM Shopping List: Beef Long Marrow Bones, Beef Medium Marrow Bones, Beef Neck Bones, Beef Oxtails

This version of beef bone broth uses vegetables that are low in carbohydrates to make it suitable for those who follow the Keto Diet. This recipe is well adapted for the slow cooker or a stock pot.

Ingredients

  • 5 pounds Beef bones; A mix of marrow bones, neck bones, and oxtails
  • 1/4 cup Apple cider vinegar or 1 cup wine or fortified wine, if allowed on diet
  • 6 leaves Romaine lettuce chopped
  • 1 bunch Green onions chopped
  • 4 stalks Celery chopped
  • 1 cup Dried shiitake mushrooms
  • Fresh herbs small handful (if using dried start with no more than a teaspoon)
  • 1 cup Fresh ginger chopped; if organic, leave unpeeled otherwise peel.
  • 1 cup Fresh turmeric* chopped; if organic, leave unpeeled otherwise peel.
  • 1 tablespoon Whole black peppercorns
  • 1 Bay leaf
  • Filtered water

Instructions

  • Place marrow bones in a 10-quart** slow cooker and cover with filtered water. Add vinegar. Allow marrow bones to soak in acidulated water for 1 hour.
  • Place the oxtails and neck bones on a baking sheet and roast in the oven at 425°F until well browned, 45 minutes to 1 hour.
  • Once the oxtails and neck bones are browned, add them to the slow cooker. Deglaze the baking sheet with filtered water and add it to the slow cooker.
  • Turn the slow cooker to high and bring the water up to a boil. As soon as it comes to a boil, turn the slow down to “keep warm”. When it comes down to the “keep warm” temperature, it should register 180°F. (You can check this by inserting a cooking thermometer into the liquid.) This is the perfect temperature at which to make bone broth. If you are doing this on the stove top in a stock pot, turn the heat down to the lowest setting.
  • Skim any foam that floats to the top of the liquid.
  • To the slow cooker, add all of the remaining ingredients. Add additional water to cover.
  • Place the lid on to the slow cooker and simmer on the “keep warm” setting for 12 hours.
  • After 12 hours, turn off the heat and remove the bones and all the other ingredients from the broth. Do not discard the bones. They can be used to make a second batch of bone broth. If you are not going to make a new batch of bone broth immediately, the bones can be wrapped well and refrigerated for 2-3 days or frozen for 2-3 months.
  • Strain the broth through a lined colander or strainer (you can line it with cheesecloth or a flour sack towel) into a bowl. Refrigerate. The next day, the fat that has risen to the top of the bowl and solidified may be removed and saved to use for frying. The broth should be quite gelatinous and can be gently warmed on the stove top and consumed as a beverage or used as a base for soups, sauces, or gravies.
  • The broth will stay fresh refrigerated for 2-3 days or 2-3 months if frozen. If the solidified fat is left intact on top of the refrigerated broth, it can create somewhat of an airtight seal and will keep the broth fresh for about one week.

Notes

*In place of the fresh ginger and turmeric, you can use 1 teaspoon dry of each.
 
**If you use an 8-quart slow cooker, decrease the bones to 4 pounds. If you use a 6-quart slow cooker, decrease the bones to 3 pounds. Instead of a slow cooker, you can make this bone broth recipe on the stove top in a stock pot.
 

Video Tutorial For This Recipe

 

Thank you again to Mary for this delicious and keto compliant broth. Visit the Wellness Blog for more yummy recipes. 

 


 

 

Mary Shrader, December Featured Chef, About Me

Mary Shrader

Mary Shrader is a former New York City Girl now living the simple life with her husband in Texas. She has been making delicious, traditional foods for over 20 years.

So whether your kitchen is in a city apartment, a house in the suburbs, or on a farm in the country…join Mary on this Traditional Foods journey to create Nutrient Rich Meals that nourish family, friends – and yourself!

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