This collagen-rich bone broth is packed with minerals, amino acids, and anti-inflammatory herbs, making it an excellent fasting-friendly, gut-healing drink that supports overall health and digestion.
- Total Cooking Time: 12–24 hours
- Preparation Time: 10 minutes
- Cooking Time: Slow simmer for optimal nutrient extraction
- Servings: 8 cups
Ingredients
For the Bone Broth:
- 1.5 kg (3 lbs) beef or chicken bones (preferably grass-fed)
- 12 cups (3 liters) filtered water
- 2 tbsp apple cider vinegar (helps extract nutrients)
- 1 onion, quartered
- 3 cloves garlic, smashed
- 2 celery stalks, chopped
- 2 carrots, chopped
- 1 tbsp black peppercorns
- 2 bay leaves
For the Herbs & Spices:
- 1 sprig fresh rosemary
- 2 sprigs fresh thyme
- 1 sprig fresh parsley (plus extra for garnish)
- ½ tsp turmeric (optional, for anti-inflammatory benefits)
- 1 tsp sea salt (adjust to taste)
- ½ tsp red pepper flakes (optional, for a mild kick)
Substitutions:
- Chicken bones: Can be replaced with beef, lamb, or fish bones.
- Vegan alternative: Swap bone broth for mushroom or seaweed broth.
- Extra flavor: Add ginger or lemongrass for a refreshing twist.
Step-by-Step Instructions
- Prepare the Bones:
- If using raw bones, roast at 200°C (400°F) for 30 minutes for a richer flavor.
- Simmer the Broth:
- Place bones, water, vinegar, onion, garlic, celery, carrots, peppercorns, and bay leaves in a large pot or slow cooker.
- Bring to a gentle simmer (do not boil) and cook for 12–24 hours. Skim off foam as needed.
- Add Herbs & Spices:
- In the last 30 minutes, add rosemary, thyme, parsley, turmeric, red pepper flakes, and sea salt.
- Strain & Store:
- Strain broth through a fine sieve into jars.
- Let it cool, then store in the fridge for up to 5 days or freeze for 3 months.
- Serve & Enjoy:
- Reheat and enjoy a warm cup with extra fresh parsley and black pepper.
Nutritional Information (Per Cup)
- Calories: 40
- Protein: 10 g
- Fats: 1 g
- Carbohydrates: 1 g
- Collagen: Rich in amino acids like glycine & proline
Vitamins & Benefits
- Collagen: Supports joint, skin, and gut health.
- Gelatin: Helps heal the gut lining and improves digestion.
- Minerals: Provides calcium, magnesium, and phosphorus.
Did you know? Bone broth has been consumed for centuries in various cultures for its healing properties, and it’s now a staple in many fasting and ketogenic diets!
Storage Tips
- Refrigeration: Store in glass jars for up to 5 days.
- Freezing: Freeze in silicone molds or ice cube trays for easy portions.
- Reheating: Gently warm on the stovetop (avoid microwaving for best nutrient retention).
FAQ
❓ Can I drink bone broth while fasting?
✔️ Yes! Bone broth supports fasting by providing electrolytes and amino acids without breaking ketosis.
❓ Why use apple cider vinegar in broth?
✔️ It helps extract minerals and collagen from the bones.
❓ How can I make my broth more flavorful?
✔️ Roast the bones first and add aromatic herbs like ginger or lemongrass.
