Bone Broth
Carnivore
Prep Time: 15 min. Cook Time: 12-24 hr. Rest Time: 1 hr.
Total Time: 24+ hr.
Makes: 64-90 oz.
Macronutrients will vary greatly depending how fatty and meaty the soup bones are.
For a visual, see my instagram video here!
About the Broth:
Homemade bone broth is one of the most nutrient dense liquids you can consume.
Our ancestors utilized every piece of the animal and that is something I really enjoy doing as well. I believe that the least used parts of the animal today are actually the most nutrient dense (ex: organ meats and tendons/ligaments/bones).
When you cook down animal bones, it breaks down the tendons, ligaments, and extracts the bone marrow. This leads to a nutrient packed liquid that you can use in numerous dishes with the major benefits being:
High in protein
High in collagen, specifically glycine which helps stabilize blood sugar, aids in a healthy liver, cholesterol, and supports digestion.
Collagen also supports healthy skin, hair, nails,& joints.
Reduces inflammation and boosts gut health
Strengthens your immune system
Provided in an easy to absorb way!
Most store bought broths are made with severely diluted stock, vegetables, and added meat flavors that are usually artificial.
Why Apple Cider Vinegar or Lemon Juice?
It helps extract the nutrients from the bones!
Follow any of the links to view a list of all of the foods or kitchen items that I recommend. It will provide an Amazon link to purchase if you wish.
As an Amazon associate I earn from qualifying purchases.Equipment:
Instant pot or slow cooker
Slotted spoon
Carafe (or something to pour water)
Tablespoon (for ACV)
Mason jars (I prefer large but if you like to store broth in a smaller container you can use whatever size works for you). Just ensure the glass jars can be used for very hot liquids and then freeze afterwards.
Baking sheet (to transfer scraps)
Ingredients:
Soup bones (or bone & fat scraps)
2 Tbsp. Apple cider vinegar or lemon juice
Water
2-3 tsp. Salt
Steps:
Add your bones/fat to your slow cooker or instant pot
(as many as you have that will fit below the max line)
Add your apple cider vinegar (of lemon juice) and salt.
Pour water over the bones/fat until your max line or until they are fully covered.
There are two ways you can do this… the long way or the quick way…
Quick way: you must use an instant pot for this way.
Put the lid on your instant pot and cook on high pressure for 3 hours.
After 3 hours, check your broth. If the bones are cleaned off (see picture above), and you are happy with the color and fattiness of the broth, then you are done!
If after 3 hours you think the broth could be fattier and the bones still have a lot of fat left stuck to them, then put the lid back on and cook on high pressure for 2-3 more hours.
Long way: you can use an instant pot or slow cooker for this way.
Put the lid on your cooker and slow cook for 12-48 hours! YES, you heard me.
This will slowly draw out the marrow and break down the fats, ligaments, etc. There is an argument that pressure cooking the broth destroys some of the nutrients in the broth and changes the nutritional structure. I cannot confirm or deny this, either way works for a delicious product.
Whichever method you choose, when you are happy with the color, fattiness, and overall richness of the broth, you are done. The more “clean” and white the bones are, the more you know the broth is filled with the good stuff!
Using your slotted spoon, remove all large non-liquid items from the broth
(bones, meat, ligaments, chunks of fat etc).
Using a mesh strainer, pour your broth into your mason jars (you might need help with this). In my instagram video I did not have this step recorded. MAKE SURE you do not overfill your glass containers. Mason jars have a max line for a reason. If you overfill them and then decide to put them in the freezer, they will likely break!
When they are cooled down, add a lid to the mason jar and store in the fridge for at least a few hours.
Once they have been in the fridge for a few hours or overnight, you can place them in the freezer for long term shelf life. I like to do the fridge first to ensure no glass will break from the extreme temperature change.
Enjoy your broth in SO many ways! You can remove the tallow layer on the top to use for searing or any other tallow recipes: using my recipe here.
Then use the broth underneath for slow cooker meals, soups, just to drink, and anything else your heart desires!
For a visual, see my instagram video here!
Changes/Substitutions
I only use actual soup bones when I get 1/4-1/2 cow and my butcher has them. Every other time I make broth, I am using bone and fat scraps from other dishes!
I very often have bone in steaks from my butcher and I prefer to debone them and remove the excessive fat before I grill and eat these steaks. So I bag up the bone and excess fat and place them in the freezer until I have enough to make some broth.
You can use apple cider vinegar or lemon juice. OR, nothing. This just helps extract nutrients from the bones more easily.
Sadie creates naturally sweetened and savory dishes with an animal-based way of eating in mind.
Meal prep is her specialty.
She likes to make traditional recipes that are inclusive to everyones palate and lifestyle, while showcasing natural alternatives.
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