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Old 10-13-2016, 07:45 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, 06:00 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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"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 10-14-2016, 09:36 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, 06:59 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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"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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Old 01-02-2017, 07:52 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, 07:10 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
“Eat animals. Mostly fat. Enjoy!
"I resist insulin" Hyperlipid
We are butter together!
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Old 01-08-2017, 02:49 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, 12:28 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, 06:42 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!
"I resist insulin" Hyperlipid
We are butter together!
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Old 01-12-2017, 06:54 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, 07:08 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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Old 01-29-2017, 08:11 AM   #12
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I usually make mine in a crockpot for 24-48 hours and strain it as I have time. I use organic bones from beef, chicken, or pork.
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Old 01-29-2017, 10:46 AM   #13
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I save my chicken bones in a gallon bag in the freezer until it's mostly full. Then I make bone stock. I used to use it in the crockpot... now that I have an electric pressure cooker I use that.

I just use bones, water to cover, a slug of vinegar, and a couple bay leaves, peppercorns, and allspice. That's it.

I use it in veg soup fairly frequently. I microwave a cup of veg and a cup and a half of stock until veg is soft. Season however I like it, add a bit of fat, then puree with an immersion blender. It's like a drink.

My current faves are cabbage/salsa, mushroom/spinach/rosemary with cream cheese, curry cauliflower with coconut cream, and broccoli/garlic with olive oil or chicken fat.
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Old 01-30-2017, 02:50 AM   #14
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Quote:
Originally Posted by clackley View Post
Thx! That is what I will likely do - reduce it. Bacon soup? Tell me more!!!
Sorry Cathy, I missed your comment!

I just cook a whole (chopped) cauliflower soft in bone broth, then puree until smooth. To this I add one or more of the following: bacon crumbles, mini gouda cheese cubes, chopped hardboiled egg, mini ground beef balls (I cook these in broth), creme fraiche, onions, either scallions or cooked golden chopped onion, etc etc... The world of cauliflower (or broccoli) soup is your oyster!!!!! So warming, filling and yummy! 1 portion is one cup, with any added extras. xxx
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Old 02-03-2017, 01:14 PM   #15
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I'm sure it's not as wonderful as homemade, but I've been buying organic Sam's Choice bone broth (both chicken and beef) at Walmart. I love the stuff!
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Old 02-10-2017, 04:59 PM   #16
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Hello you guys, I am new but not to bone broth. I have been making it all day long. We butchered some cockerels on Wed. that we raised and I took the meat off the bones and canned that and then boiled the bones for broth. I just did this batch plain just sallt for when I am sick with flu or tummy virus or just not feeling well. I did 3 full instant pots of it today. Got the 3rd one cooling off now. I think I will just wait until later to pressure can it because I am just beyond tired! Need to be on my ice pack for this bad back to. I am enjoying reading and learning from you guys. I started low carb back in Oct. 2016 because of diabetes and not on the meds anymore which is wonderful!
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Old 02-10-2017, 07:36 PM   #17
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Welcome RoseMarie! Sounds like you are on the right track for mending your diabetes. And awesome dork making bone broth!
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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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Old 02-21-2017, 09:28 AM   #18
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Hi I've been looking around and have been trying to tweak my diet. In my research I keep running across bone broth. As far as I can tell it's just the same basic soup stock I've made for years out of leftover chicken, turkey carcasses, etc,after everthing is strtained.Am I missing something? Thanks
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Old 02-21-2017, 10:06 AM   #19
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Quote:
Originally Posted by Qwisp View Post
Hi I've been looking around and have been trying to tweak my diet. In my research I keep running across bone broth. As far as I can tell it's just the same basic soup stock I've made for years out of leftover chicken, turkey carcasses, etc,after everthing is strtained.Am I missing something? Thanks
Nope. Some people simmer their broths for up to 24-48 hours. Some do "perpetual" which are simmers for up to a week. I simmer mine for 3-4 hours and it gives me a rich and gelatinous broth. I strain my broth through a cheesecloth. I add sea salt at the end and because I like the flavor of fresh cracked black pepper, I add it to my individual bowls of broth.
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Old 02-21-2017, 10:14 AM   #20
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Originally Posted by Rosebud View Post
Nope. Some people simmer their broths for up to 24-48 hours. Some do "perpetual" which are simmers for up to a week. I simmer mine for 3-4 hours and it gives me a rich and gelatinous broth. I strain my broth through a cheesecloth. I add sea salt at the end and because I like the flavor of fresh cracked black pepper, I add it to my individual bowls of broth.
Thanks! Everytime I make broth it's so rich and flavorful. Like you I add sea salt, I just used the last of my turkey broth last week because of cold season. I have another turkey thawing in the fridge, so it won't be long before I make more
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Old 02-21-2017, 10:23 AM   #21
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I just made a fresh batch over the weekend. I like to buy several rotisserie chickens from Sam's club and take the meat off and put in separate containers and save the bones and freeze them until ready to make a batch. I add in a few fresh chicken feet and chicken necks. I don't use ACV vinegar anymore because I don't like the taste of vinegar. I have done the 24 hour simmer and was still able to taste a slight vinegary taste. My daughter liked it but I started omitting it in future batches. I like my broth to taste like chicken or if using beef bones, beef. LOL
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