There is a long process to making this glorious bone broth, but the results are worth it. Most of the time is really the pressure cooker doing its thing and the overnight bit is so that the broth can chill so you can easily remove the fat for a more clarified broth. Not only is the broth itself a tasty warm drink (an elixir of life, some say) with numerous health benefits I will leave you to Google, but you can also: Use the bones a second time; use the mince in a meal the next day (although the mince will require plenty of seasoning); use the scooped marrow from the cooked bones and spread it on toasted Quick Keto Chia Bread. Not only that, you can use this exact recipe below as a base to make my Concentrated Beef Stock Cubes. If you haven’t already invested in a pressure cooker, I advise that you do because mine was inexpensive and I get a lot of use from it. THIS RECIPE IS ACCOMPANIED WITH A VIDEO. (Scroll down to see it, and be sure to watch the blooper reel Funnyman slips in at the end!)
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Beefy Bone Broth: Elixir of Life (Keto)
- 1 onion, peeled and chopped
- 1 stalk celery, roughly chopped
- 1 star anise
- 500 g (17.6 oz) ground beef mince
- 2.5 kg raw beef bones, (ask your butcher)
- 1 TB lard
- 2.5 liter (84.5 floz) cold water
- 1 tsp whole black peppercorns
- 2 tsp balsamic vinegar
- Have all your vegetables prepped and chopped. (The habit of having everything 'in it's place' before cooking is called 'mise-en-place' in professional kitchens. It is a vital part of food preparation and makes a much more organised, less stressed cook.)
- This includes your mince and bones. Remove them from their packaging.
- Heat the lard in a pressure cooker and cook the onions, celery and star anise until they start to caramelise.
- Tip in the mince and cook until browned. The more caramelisation you can get on the mince, the better the flavour of the overall broth, so brown it as much as possible.
- Place the bones into the pressure cooker, fitting snugly in the pot. Pour in 2.5 litres / 85 fl.oz of cold water and add the peppercorns and balsamic vinegar.
- Bring the mixture to the boil. Skim off and discard the scum and foamy impurities that rise to the surface. You may need to add a little more water of you removed water along with any foamy scum.
- Reduce the heat to moderate and secure the lid of the pressure cooker. Cook for 2.5 hours.
- Allow the pressure cooker to cool before safely decompressing and removing the lid. It will look like this >
- Have two large bowls ready. Place a colander over one, and a mesh sieve over the other. Use tongs and a large spoon to remove the bones and place them into the colander. Gently tip the contents of the pressure cooker into the sieve, catching all the mince - and reserving that glorious strained broth.
- Any liquid gathered in the bowl under the bones can be poured into the bowl of broth. Place the broth into the fridge overnight. Do not stir or disrupt the broth.
- What to do with the mince/onion/celery mixture? While it is VERY bland, it is still edible and can be enjoyed with a generous sprinkle of salt over courgetti with a roasted tomato sauce. (Just be sure to pick out and discard the star anise!) The black peppercorns would have softened sufficiently and are quite enjoyable little bursts of flavour in the mince.
- The bones can be discarded, or a second broth can be made from them. I made one for my dogs (after checking that there were no hidden peppercorns). I did suck out the glorious marrow when no one was looking, but that's my privilege as the cook that went to all this effort!
- Right, back to the broth... >>>
- The next morning, you will notice that the fat has risen and solidified as a thick layer on the surface. It can now easily be picked off and set aside. (Do not discard this fat, there is plenty of uses for fat like this to cook with, so freeze them in handy batches.) The broth is now virtually fat-free which will result in a clear broth.
- The gelatinous mass you are left with can be portioned and frozen into batches (approx 1 cup each). I yielded 1.3kg / 47oz of broth, which will make approximate 5 mugs.
- Once defrosted, simply heat up a portion in a small pan on the stove top, season with a little salt and enjoy! I garnish my cup of hot broth with chipped chives, as pictured. It adds a lovely, fresh top-note.
Watch the video (... with blooper reel!)
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Disclaimer: The nutritional analysis, macro and allergen breakdown of the recipes on this site have been manually and carefully calculated using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The macro calculations are provided as a courtesy to you based on the author's weighing of ingredients when creating the dishes. If Erythritol (a sugar polyol) has been used in any of the recipes, it has already been manually excluded from the final carbohydrate count. The author is a chef - not a medical professional - and this website has been designed to provide you with recipe ideas to suit the low carb lifestyle you have discussed with your GP.
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