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Old 10-13-2016, 08:45 PM   #1
Pina
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Importance of bone broth

I've been watching Phinney's lecture where, among other NK topics, he talks about bone broth.
How important is it to make a batch and take this on a daily basis?
I also note that he recommended 5g of sodium daily (3 g from our food and an extra 2g from either bone broth or boullion cubes) when in ketosis.

Will our health suffer if we don't follow his recommendations?
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Old 10-14-2016, 07:00 AM   #2
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I believe the importance of bone broth really depends on the individual. It is meant to replace electrolytes lost through the diuretic effect of ketosis. I personally did not even know about this when I did induction and suffered some from carb withdrawal.

Beyond that, it can be useful for those doing various fasting methods.

I believe that bone broth is the best but canned broth and cubes will also do the trick.

In terms of salt in general when in ketosis, I simply don't shy away from it. On days in which I have perspired more than usual, I will purposely drink salt in the form of pickle juice.
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Old 10-14-2016, 10:36 AM   #3
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I don't make bone broth very often. I have very little interest in taking the time or effort involved to do it.

I replenish electrolytes with sole salt water. It is easier & faster and it doesn't break my fast on days I am fasting.
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Old 01-02-2017, 07:59 AM   #4
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I neglected to mention some of the really amazing things about bone broth aside from the electrolytes. It is known to be healing for gut issues because of the collagen. Remember, bone broth is rich in minerals that support the immune system and contains healing compounds like collagen, glutamine, glycine and proline. The collagen in bone broth heals your gut lining and reduces intestinal inflammation.

Many of us come to keto for weight loss and improved health without even realizing we have gut issues.
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Old 01-02-2017, 08:52 PM   #5
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How does everyone make their bone broth? Are you using a rotisserie chicken carcass?

Thanks in advance.
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Old 01-03-2017, 08:10 AM   #6
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I have an electric pressure cooker which makes an easy and fast job of it. I either buy bones or use a carcass of a bird I have cooked. I currently am using up a large turkey which should make about 3 batches.

bones
celery including tops
carrot, onion and garlic (no need to peel if organic)
whole peppercorns
1 tbsp. AVC
bay leaf
seaweed (kelp)
water

I have been pressure cooking on high for 2 hours and then allowing the pot to cool overnight. Then strain and pour into jars. If there is a good fat seal, I will use it up to 2.5 wks. but if not, then just a week or 10 days.

When I was using the stove top, I would bring it all to a boil and then simmer overnight.
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"The energy content of food (calories) matters, but it is less important than the metabolic effect of food on our body." Dr. P. Attia
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Old 01-08-2017, 03:49 AM   #7
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Hmmmm.... I think bone broth, especially the homemade stuff is a healthy addition to any diet. HOWEVER: I don't think your health is going to suffer if you don't consume any!

That said, I usually have some at hand. I tend to collect and freeze chicken bones/carcasses or buy a soup chicken from my local poultry farm (antibiotic free organic chickens for a reasonable price) and make chicken bone broth when I have time and the will to make some. Once I finish, I then reduce by 2/3 to create a very rich, concentrated broth that I cool and then divide into my own jelly cups which I then can freeze and use as and when I need broth for soups, a cup of boullion or sauces. Very useful, and it saves space. I do the same for beef broth, and buy this from a local farm where they sell their own meat from organic grassfed cattle.

Now if you don't want to do this or you don't have the time, no worries!


I make my bone broth as follows:

Chicken:
one large soup chicken cut into pieces, raw or the bones and carcasses of a couple of (rotisserie) chickens.
one onion, unpeeled
5 or six cloves of garlic, unpeeled
a small handful of black peppercorns
a couple of bay leaves
a couple of tablespoons of apple cider vinegar, the unfiltered stuff
cold water to cover
a 6 quart crock pot or big soup pot

Put everything into your pot and slowly bring to a simmer (crock pot on low heat) and leave for 12 to 24 hours. Once done, strain and if you used a soup chicken, you can now use the chicken meat for other things, like chicken mayo salad.
I then leave the broth to get cold (in winter I just put it outside, covered) and then scoop off the layer of fat that has appeared. You can use this to cook with if you like. Now you can reduce the broth to be more concentrated and add a little tomato puree and sea salt if you want for taste. Once done, leave to cool and set, now you can divide into jelly cubes and freeze or freeze per portion. If kept in the fridge, consume within a week.

For beef bone broth, do the same as for the chicken, however for a better flavour roast your bones and soup meat for about 40 minutes until brown before adding to your soup pot. The cooking time for beef broth is about 36 hours...

xxx
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Old 01-09-2017, 01:28 AM   #8
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We just made a roast duck, so have a wonderful duck carcass leftover. I am freezing it for now, but when I have some time I will definitely make a duck bone broth!
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Old 01-12-2017, 07:42 AM   #9
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I bet that turns out fantastic!!

My most recent broth is kind of lack luster. I used a small carcass from a chicken that I had pressure cooked and a few chicken necks that were frozen. I think I did not have enough bones. Any ideas on how to correct it? Can I 'recook' it now after almost a week?
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"The energy content of food (calories) matters, but it is less important than the metabolic effect of food on our body." Dr. P. Attia
“Eat animals. Mostly fat. Enjoy!
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Old 01-12-2017, 07:54 AM   #10
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Hmmmm... Sounds like a dilemma! I probably would reduce it to concentrate it more. Maybe that will help... Otherwise I'd say add it as a basis for a nice soup, like a cauliflower cream, cheese and bacon soup? xxx
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Old 01-12-2017, 08:08 AM   #11
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Thx! That is what I will likely do - reduce it. Bacon soup? Tell me more!!!
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"The energy content of food (calories) matters, but it is less important than the metabolic effect of food on our body." Dr. P. Attia
“Eat animals. Mostly fat. Enjoy!
"I resist insulin" Hyperlipid
We are butter together!
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