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HomeNUTRITIONHealthy recipes with Magdalena - Chicken & beef bone broth

Healthy recipes with Magdalena – Chicken & beef bone broth

Some intermittent fasting proponents suggest incorporating bone broth into your fasting routine to enhance satiety compared to drinking only water. By including bone broth in your fast, you can maintain adequate levels of electrolytes, vitamins, and minerals without breaking the fast.

The high nutrient density, low-calorie count, and filling nature of bone broth make it an ideal food choice for the two low-calorie days of some fasting protocols or during the 16-18 hour fasting window. If your religious fasting practices prohibit consuming any food or beverage during the fast, it would not be appropriate to have bone broth.

However, for non-religious or intermittent fasting, you may consider having a 1/2 cup of bone broth (approximately 40 calories) in the morning or mid-morning instead of coffee to help you sustain through the morning phase of the fast.

Ingredients:
• 2-3 pounds of beef bones (preferably with some meat still attached)
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 2 bay leaves
• chopped coriander and dill
• 1 tablespoon apple cider vinegar
• Salt and pepper, to taste
• Water, enough to cover the bones and vegetables

How to make it:
1. Preheat the oven to 200°C. Place the bones on a baking sheet and roast them in the oven for about 30 minutes until browned (I use beef bones and chicken carcass)
2. In a large pot or slow cooker, add the roasted bones, onion, carrots, celery, garlic, bay leaves, chopped coriander/dill and apple cider vinegar. Add enough water to cover the bones and vegetables (about 10-12 cups).
3. Bring the mixture to a boil, then reduce the heat and let it simmer for at least 8-12 hours, or up to 24 hours if possible.
4. Skim off any foam or fat that rises to the surface.
5. Once the broth is done, strain it through a fine-mesh strainer. Discard the bones and vegetables.
6. Season with salt and pepper to taste.
7. Store the broth in airtight containers in the fridge or freezer.
8. This recipe produces about 8-10 cups of low-calorie bone broth. Enjoy!

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