Do you make your own bone broth, or do you consume bone broth on a regular basis?  What is bone broth all about?  So much is said about the properties of bone broth and adding more electrolytes to our bodies.

Bone broth is very rich in minerals that help support our immune systems, improves leaky gut and contains healing compounds like collagen, glutamine, glycine and proline.  Glutamine is really good to help repair a leaky gut.

It seems as if everybody has a different recipe for making bone broth, so we are going to break this down in chunks so that you can decide what is most beneficial for your body to put into your bone broth.

Bone broth can be consumed as it is or it can be added to homemade soups, meat, fish or even your vegetables.  The best is to make your bone broth in a slow cooker (crockpot) for at least 24 hours to enable the most nutrients to be extracted out of the bones.  Cooking for this time releases healing properties and is also packed with calcium, magnesium, and many other vitamins and minerals as you will see from the list below.

Throughout generations and different cultures, bone broth has been used as a remedy to promote better health, no wonder that it is always recommended to eat chicken soup when you are feeling ill.

The following are the main ingredients for making a bone broth:

  • Bones – try to get organic grass fed beef/chicken bones. Which bones are the best to use to make a broth? The bones should be cartilage rich bones with connective tissues that contain joints, chicken feet, wings, necks, knuckles and tails are all very good examples to use for making your broth. Bones are generally rich in Calcium, Magnesium, Potassium and Phosphorus.

  • Carrots – contains Vitamin A, Vitamin K, Folate, Vitamin B6 as well as Manganese, Potassium, Copper and Iron.  Carrots can improve eyesight and boost immune system

  • Onions – contains Chromium which can assist in regulating blood sugar.  Onions also has Vitamin C to help improve our immunity.  When using onions in bone broth, don’t peel the onions to get the maximum benefit from the complete onion

  • Leeks – a very good source of Vitamin K, Manganese, Vitamin B6, Copper, Iron, Folate and Vitamin C, Vitamin A, Magnesium and Calcium

  • Celery – good source of antioxidants and Vitamin D, Vitamin C, Potassium, Folate and Vitamin B6

  • Sea Salt – pure sea salt contains Magnesium, Calcium, Potassium, Iron, Zinc and Iodine

  • Black Pepper – good source of Vitamin A, Calcium, Iron, Magnesium and Vitamin B6

Additional ingredients according to your needs:

  • Turmeric – curcumin is the main ingredient in turmeric which has powerful anti-inflammatory and antioxidants

  • Bay leaves – rich in Copper, Potassium, Calcium, Magnesium, Zinc, Iron, Selenium and Manganese

  • Apple Cider Vinegar – contains Acetic acid, Potassium, Magnesium, Probiotics and enzymes.  It is always best to use Apple Cider Vinegar with the Mother if you are able to find that in your local store

  • Juniper berries – naturally antiseptic and relieves oxidative stress and is good for the heart and can also aid better sleep

  • Szechuan Pepper –  a good source of Vitamin A, Carotenes, Copper, Potassium, Iron, Manganese, Selenium and Zinc

  • Chilli – contains a lot more vitamin C than an orange, it can aid in digestion and a good source of Vitamin A, Vitamin E, Folate and Potassium

  • Garlic – excellent source of Manganese and Vitamin B6, also contains Vitamin C, Copper, Selenium, Vitamin B1, Calcium. It is also possible that garlic can help detoxify heavy metals in the body

  • Ginger – contains Vitamin C, Iron, Vitamin B6 and Magnesium, Potassium, Copper and Manganese

  • Cinnamon – contains Manganese, Calcium, Iron, Vitamin K, Copper, Magnesium, various amino acids as well

  • Star Anise  – contains smaller amounts of Vitamin C, Calcium, Potassium and Magnesium. Shikimic acid is another active compound of star anise

  • Lemon – contains Vitamin C, Vitamin B6, Vitamin A, Vitamin E, Folate, Niacin, Thiamine, Copper, Calcium, Iron, Magnesium, Potassium and Zinc to name a few

  • Rosemary – has anti-inflammatory, anti-fungal and antiseptic properties

Here are two excellent videos to watch on how to prepare and make your own bone broth

Lastly, remember LCHF / Keto is not a diet, it is a lifestyle change.

Excel with a Low Carb Lifestyle. Until next time!

Eunice, Gina & Evelyn