How to Make Keto Bone Broth with Anti-Inflammatory Herbs and Spices

How to Make Keto Bone Broth with Anti-Inflammatory Herbs and Spices


today I’m gonna show you how to make a keto bone broth with low carb vegetables and lots of anti-inflammatory herbs and spices and rich on flavor hi sweet friends I’m Mary and welcome back to Mary’s Nest where I teach traditional cooking skills for making nutrient-dense foods like bone broth sourdough ferments and more so if you enjoy learning about these types of things be sure to subscribe to my channel and don’t forget to click on the little notification bell below that’ll let you know every time I upload a new video today I’m going to be making this keto bone broth in my slow cooker now this is a 10 quart slow cooker you can also do this in a 10 quart stock pot on the stove and I’ve got five pounds of bones now if you’re using a smaller slow cooker or a smaller stock pot then just decrease the poundage of bones so for an 8 quart slow cooker you’d want to go with about 4 pounds of bones and for a 6 quart slow cooker you’d want to go with about 3 pounds of bones and the same would apply to the size of your stockpot and you can also make this in a pressure cooker like the instant pot or the meal the– whatever one you might have and the only difference is you’re going to want to adjust the time for making bone broth according to the manufacturer’s time and table and instructions now as I said I’ve got about 5 pounds of bones here and I’ve got a selection I’ve got marrow bones I’ve got neck bones and I have ox tails I like to put in ox tails because they’re very high in collagen and they’ll release a lot of that into the bone broth which will help to make it gelatinous and I like the marrow bones also for a similar reason they are high in collagen not as high as the ox tails but you have more of them so that definitely helps and the acidulated water that they’re going to be cooked in will help leach out the collagen of these marrow bones and also add to the gelatinous nature of the bone broth but the main reason I like to use the marrow bones is for the marrow I like to extract that from the bones and either use that to eat on toast points so when it’s over that I’ve shared this with you before or just whip it back into the bone broth it’s very nutritious and the final bones I’ve got here are neck bones they’re sort of the best of all worlds because they’ve got some meat on them some bone that’ll be rich in collagen and also some cartilage which is also rich in collagen again all of that cartilage and the college or all of the collagen that will be lead leached out of the bones and the collagen serve to make the bone broth gelatinous and as you know I always like to have a gelatinous bone broth because that’s very good at nourishing our bodies our hair our nails our skin and most importantly our gut and when we nourish our gut and we have good gut health then we overall are healthy now I’m gonna go ahead and put my marrow bones right into the slow cooker and I’m gonna add some water and the acid that I like to use and I’m going to let them soak while the rest of these bones are browning and the reason that I do that is because marrow bones don’t really have a lot of meat on them and they don’t take on very much color so instead what I like to do is put them in the slow cooker or the stockpot and let them soak in the acidulated water while the rest of these meteor bones are roasting and then I feel that gives them a little head start at beginning to allow the acidulated water to leach the collagen out of the bones before we start to cook and now these I’m just going to let roast and that will allow to add some nice color and flavor to the final product because sometimes when you just have marrow bones you won’t have much color even if you do roast them and you won’t have much flavor but if you’ve got some meaty bones and the ox tails have some meat on them as well they’ll Brown up nicely will deglaze the pan we’ll add that to the slow cooker and it’ll add as I said color and flavor and you’ll really notice a difference in creating a flavorful broth when you do that so now I’m gonna go ahead and put these marrow bones into my slow cooker now for my acid I like to use wine or a fortified wine generally a fortified wine like a Madeira or a marsala or a red vermouth port sherry something along those lines this is Madeira and I’m just gonna go ahead and add that in and the reason that I like to use some sort of fortified wine is I find that both the flavor and the color help to that help to make a nice end product and a nice flavor a nice flavored bone broth you can certainly use vinegar as your acid to help extract the collagen from the bones however if you do that was one cup what I used of the fortified wine if you use vinegar I recommend using apple cider vinegar because it does have a little bit of a sweet flavor to it and only using a quarter of a cup that will be sufficient to leach the nutrients and the collagen out of the bones and hopefully the flavor it won’t impart that vinegary flavor to your final product and now I’m going to add some filtered water to my slow cooker just enough to cover the bones now I’m going to put these in an oven in the oven at 425 degrees Fahrenheit for about 45 minutes to roast and get nice and brown now while the marrow bones are soaking in the cold acidulated water and the other bones are roasting in the oven I want to talk about the vegetables herbs and spices that we’re going to be adding to our kedo anti-inflammatory bone broth in a previous video I discussed what are some of the good vegetables to add to a keep when you’re making a keto bone broth and I’ll be sure to link to that in the I cards and the description below but of those I’ll show you the ones that I’ve picked to use today and that includes romaine lettuce spring onions or green onions and some celery now we’re not going to use this whole head of romaine lettuce but we’re gonna pick a lot of the outside leaves and we’re going to use those they are very romaine lettuce is very rich in vitamins it’s high in potassium magnesium calcium and beta carotene which turns into vitamin A or though your body converts it into vitamin A so these are all wonderful nutrients to add into our bone broth to make it very rich in vitamins and minerals and it’s very low in carbohydrates which I know is so important when you’re following a keto diet to really keep your carbohydrates as low as possible next we’re going to be adding in some celery celery is wonderfully high in potassium which is terrific for balancing the sodium and potassium levels in our body because it always seems like we get plenty of sodium in our diet but not always enough potassium so that’s why I like to add celery plus again very low in carbohydrates and instead of using yellow onions which are a little higher in carbohydrates we’re just going to use these nice little green onions they’re very low in carbohydrates and not only are they rich in vitamins and minerals they’re also very high in anti-inflammatory properties so you get the double benefit of not only getting vitamins and minerals you have properties that are going to add to making this bone broth anti-inflammatory which helps obviously as the name implies come inflammation in the body and that along with improving our gut health thanks to the gelatin in the bone broth we also want to come inflammation so we get two benefits improving gut health and calming inflammation and as scientists tell us that’s really the one-two punch so to speak to improving our health and keeping us healthy and then what I’ve got here Canton away from me are some dried shitake mushrooms these are very high in nutrients they’re also vitamins and minerals and they’re also very high in anti-inflammatory properties Plus and speaking of vitamins and minerals they’re high in vitamin D and often today we don’t get enough vitamin D because so many of us tend to avoid the Sun or use sunscreen which is how we normally would make or the sun hitting our skin would make vitamin D in our body but since so many of us are very careful about the Sun mushrooms are wonderful to have in our diet because they add vitamin D to it and so we’re going to add then shiitakes are especially high anti-inflammatory properties as well so we’re going to add these into our broth and get a lot of wonderful benefits and what I’ve got here are some fresh herbs from my garden I’ve got thyme and I’ve got rosemary and I’ve got fresh oregano these again all high in anti-inflammatory properties and oregano I love and you could even add but this is a relatively small amount that I’m going to add in and you can certainly use dried for any of these dried herbs will work beautifully as well but I have a big herb garden so I have a lot of fresh herbs and so I like to use this and oregano has a wonderful flavor I’m sure you know it’s very common with spaghetti sauce and so on and so forth and I love oregano in bone broth I think it adds a wonderful flavor plus it’s very high in vitamins minerals and it’s very high in anti-inflammatory properties all the oils that come from herbs are very anti-inflammatory and are very well known for calming inflammation in the body now oregano I have no problem with adding lots of this so you feel free to be generous but I do want to talk about rosemary and thyme you need to be careful with rosemary whether you use fresh or dried and if you are gonna use dried start with oh maybe no more than a half a teaspoon and see or even maybe a quarter teaspoon even in a big slow cooker like this and see how you like it and the same with fresh I’m just gonna put in one sprig because rosemary is strong and too much can taste soapy to many people so you want to be very careful when you’re using rosemary but it’s also very good for you the oils that are released from the rosemary are very high in anti-inflammatory properties so it’s a wonderful herb to use just go gentle with it and like rosemary and oregano as well time again wonderful anti-inflammatory properties I believe the essential oil I guess the survivor word for it that comes from is pronounced it maybe thymol or time law and not 100% you are but again it’s a wonderful anti-inflammatory herb and but like rosemary it can have a strong flavor so you want to go easy with time because to some people it can taste a little medicinal and what’s interesting about time it’s often used to make home remedies that involve using it in a coffin and I believe I have a video where I’ve made a coffin and I believe one of the herbs I used was dried thyme because it’s this time all that is very rich in anti-inflammatory properties can really help to comic off comma sore throat so on and so forth but it can have a little bit of a medicinal flavor so again start slow if you use dried herbs dried thyme start slow and build up to see what amount you like I’d start with a quarter of a teaspoon even in a large slow cooker or stock pot like this and if you’re gonna use fresh again just start small and see what you like but it’s a wonderful herb and I highly recommend using it because the anti-inflammatory properties that it offers can’t be beat next what I’ve got here is really this along with the turmeric which I’ll show you in a minute are really the stars of the show these are very well known for their anti-inflammatory properties and in the case of ginger a wonderful flavor and it adds a little bit of a nice spice I know some of you have told me that you you’d like your bone broth to have more flavor and almost to be look not a little bit of a spice to it and ginger can really fill the bill it can give it a nice flavor a little bit of a spicy flavor and at the same time it had a lot of inflammatory anti-inflammatory properties and what I’ve got here is just a little bit of a rounded cup and I just chopped it up this is organic and so I didn’t remove the skin you don’t have to remove the skin but if you want you can but since this was organic I just left the skin on and I just chopped it up nothing fancy we’ll just go ahead put that right into our broth as is and as I said I have a better rounded rounded cup chopped you can certainly start with less if you’re not a fan of ginger or you’re not comfortable with what it might taste like you can just start with a small knob you know an inch or two even smaller than that an experiment now tumeric now we’re really talking the star of the show and if you’ve never seen fresh tumeric and I want to mention these are fresh but you can use dried and again if you use dried start small because the the flavor of dried herbs and dried spices is more concentrated so you may want to start with a quarter of a teaspoon and then over time work up and see what flavor what the amount of flavor you like but as I said this is fresh turmeric if you’ve not seen it I left one piece whole so that you could see what it looks like similar to ginger but often not as many knobs you’ll often see it in the grocery store just kind of straight like this and at my grocery store and I live in a small town and my grocery store carries it it’s even organic and it just came in a little six ounce package like this and when I chopped it up it came to about a cup and it’s oh it’s organic so I didn’t bother with peeling it and as I said it was six ounces and it’s a product of USA so you might they might have it at your grocery store just in a bin plain like this or it or sold in one of these little packages and you’ll see it looks like a carrot and it’s very easy to peel very easy to cut and I just went ahead as I said left the skin on and turmeric very high in anti-inflammatory properties you often see capsules of tumeric powder sold for people to take to help with aches and pains that they may have or other forms of inflammation but what I like about using fresh turmeric and using it in some sort of broth or even making a tea I have a video on making a spice mix using a ground turmeric that you add to milk you know the golden milk that’s very popular and I like that very much I like taking it in some sort of food form because I find taking the tumour capsules to be very hard on my stomach but when I take it in a broth or a milk it’s fine and I believe that I do get a lot of anti-inflammatory properties from it because I always seem to feel better when I drink – Rick milk or tumeric broth turmeric bone broth in this case so we’ve got about a cup there now speaking of tumeric we are going to add a good tablespoon of black peppercorns and now I always add some peppercorns to my bone broth but I’m adding more in this particular batch of anti-inflammatory Kido bone broth because tumeric and black pepper go together black pepper helps your body absorb the anti-inflammatory properties that tumeric offers so be sure to add a good handful I’ve got about a tablespoon here of black pepper coins it’s not going to impart a strong pepper flavor because they are whole but it’s going to help the the pepper will leach into the liquid that’ll help combine nicely with the nutrients that leach the anti-inflammatory nutrients that leach out of the turmeric and both then together will allow your body to absorb what all the wonderful benefits of the turmeric and then finally it’s all my bone buffs I always add a bay leaf or two and again like my other fresh herbs this one is dry but like the fresh herbs it also offers a lot of inflammatory properties as well and that’s just sort of always my little signature I always add a bay leaf so that’ll go into our bone broth as well well these bones have soaked in the acidulated water the marrow bones I just got these out of the oven they’re roasted up beautifully I’ve turned the slow cooker up to high and now I’m gonna go ahead and add in these bones and bring this up to a boil and now we’re going to go ahead and deglaze this pan to get all these wonderful bits the Fond is what it’s called all these wonderful brown bits that will add flavor and a good color to our final product our final bone broth and I’m just going to go ahead loosen up all of these bits and now I’m gonna go ahead and add all of these drippings from the dead lazed pan uh-huh perfect and then I’ll just get the last of all of these bits and bobs and add them into the slow cooker and now I’m just gonna skim off some of the foam that rises to the top and now we’re going to go and add in all of the vegetables I took some of the outer leaves from that romaine lettuce wash them up and chopped them up here nothing needs to be fancy just a rough cut I actually with the lettuce I actually just tore it and we’re going to go ahead and add and all of our vegetables now the onions put everything up like this make it a little easier get all these onions in and we’ll go ahead and get our celery in there and we’ll get in our mushrooms and our herbs now we’ll go in and or go ahead and add in our ginger and we’ll go ahead and add in our tumeric cut up tumeric beautiful and now we’ll go ahead and add in the peppercorns and now we’re just going to top all this off with a little bit more of filtered water just to cover and I like to stay within an inch of the rim I don’t like to come higher than the rim because I’ve learned from experience that as this cooks even though it’s not going to be boiling it sometimes expands and can leak over the sides a little so I like to go up no higher than within an inch of the rim then what I’m gonna do is put this top on and I’m just kind of this particular slow cooker just has these little things to lock down but if yours doesn’t don’t worry about it and then I’m gonna take this style and I’m going to turn this on mine I believe that’s warm and I’m gonna simmer this for 12 hours on warm and the reason is my slow cooker on warm is a hundred and eighty degrees Fahrenheit and that is the perfect temperature for simmering broth to get all of the nutrients out to get all of the collagen leached out of the bones and create a nice gelatinous bone broth often at higher temps it can break the gelatin you might still get somewhat of a gelatinous bone broth but it won’t be as dense I guess is the baby the right water or as gelatinous is no he’s laughs and I say that as almost like jello you’re looking for a gelatinous bone broth that once it’s refrigerated is as thick or as gelatin like as jello you don’t want a loose gelatin and if you keep it at a hundred and eighty degrees Fahrenheit you’ll get a nice thick gelatin now if you’re doing this on the stove top chances are the the lowest setting on your stove top will simmer it simmer the bone broth at about a hundred and eighty degrees Fahrenheit and you’re really just looking for bloop bloop I always say this video what I explained about making bone broth you’re just looking for little bubbles here that blue look look nothing dramatic not a boil nothing like that now if you’re doing this in a slow cooker and you find after testing this when it comes up to a boil and then you’re going to just skim the foam as we did then you’re going to turn it down to warm give it a little time to cool down from the boil that you brought it up to and then test it with a meat thermometer and see what it registers at if it registers higher than 180 degrees Fahrenheit nothing to worry about you can just tilt the lid that’ll allow some of the steam to escape and some of the the heat to escape as well of bringing the temperature down to 180 degrees so you can just do it like that and that will allow the broth not to boil and will allow you to create a nice gelatinous bone broth so since we’re making beef bone broth here and our pit in particular our keto bone broth but any beef bone broth in general when done on the stovetop or in a slow cooker is going to simmer for 12 hours chicken bone broth on the other hand simmers for six hours but beef bone broth in order to leech out a good amount of collagen from the bones is going to simmer for 12 hours so I will see you back which will be tomorrow morning after 12 hours of simmering this overnight and I’ll show you how we strain it and decant it well this bone broth has simmered for 12 hours in the slow cooker basically overnight and now I’m gonna get ready to strain out the vegetables and then we’ll remove the bones well I’ve got all the vegetables out and all the bones out now the vegetables are pretty much spent I think for the most part all of the nutrition has been extracted from them along with the herbs and spices and I have a friend who said that she rinses these all off and puts them in her compost pile and they do great so that’s a nice nice tip that I learned and regarding the bones if you are ready to do a second batch you’ve got a couple of options you can either take all the meat out and use that in a recipe to make a soup or whatever the case may be or you can rebound the meat to get some nice color you know the neck meat and the oxtail meat to get some nice color and getting get ready to make a second batch of broth I don’t really think you need to roast the marrow bones as you see I don’t roast them in the beginning and now they have no meat on them they’re really not going to take on much color so if you are ready to make another batch of bone broth what I would recommend is put them back into your slow cooker let them soak in the acidulated water while you brown up the meat or rebrand of the meat and then deglaze the roasting the baking sheet of the roasting pan whatever your browning them in and add that to your slow cooker and just proceed as we did before now if you’re not ready to make another batch of bone broth no problem wrap these well and you can refrigerate them up to two days some people say three days I really think that two days is good you don’t want them to take on any sort of off odor because then that would go into your bone broth now if you say well geez I’m not even going to make them in two days then I’m not gonna make any bone broth in two days then you can freeze them and you can freeze them up to two months you know possibly three months I like to use them up within two months because at some point they can start to take on a little freezer burn and then again that can put in an off flavor into your bone broth so you’ve got some options as to what to do with your bones and now what I’ve got on this plate over here is the bone marrow that’s come out of the marrow bones it’s just floating here in a little bit of the beef tallow and what you can do with this is you can either whip this back into your bone broth the finished product once we strain it and that adds wonderful nutrition or you can simply use you can use this like you would butter and put it on toast it’s very delicious and very nutritious and I have to tell you the aroma coming from this bone broth is just fabulous all of those herbs and spices have given it such a lovely aroma and I’m confident it’s gonna have a wonderful flavor too now those of you have been with me for a while know the process I go through and how I like to strain my broth but will will definitely do that again for those of you who are new and I just want to say that you do have some various options as to how you go about straining your broth what I’m gonna show you is the way I like to do it but I’ll also explain the other ways that you can go about straining this I like to start with using a fat separator so that I separate obviously the fat from the bone broth and the reason that I do this is because my husband and I enjoy drinking the bone broth without the fat mixed into it we just prefer the mouthfeel but I don’t discard the beef fat what’s known as tallow I save it I keep it in my refrigerator and I use it for sauteing or frying it’s wonderful so I’ll show you in a minute the process that I go through but I just want to say that if you don’t want to go through this process and you don’t mind having the fat in your bone broth you can simply take a ladle and scoop this out and pour it through a strainer into the vessel you want to store it in now I recommend using a strainer to catch any little bits and bobs that we didn’t weren’t able to remove when we were just spooning things out and separating the bones from the vegetables then what you’ll have is your bone broth that you’ve just strained through a strainer no cheesecloth no flour Sactown nothing and what you’ll find is when after you refrigerate this the fat will float to the top and form a solid mass it almost makes pretty much an airtight seal it’ll form a solid mass and you can remove that and then you can scoop out your gelatinous bone broth and then on the bottom you’ll see the little bits of debris that have sunk to the bottom that I normally like to catch with my cheesecloth but if you don’t want to go through this step no problem or my flour sack towel and then you can just discard that little bit of debris that’s on the bottom and speaking of the fat that will form on top and it making somewhat of an airtight seal allows you to store your bone broth refrigerated for a little bit longer than if you didn’t have that fat on top if you have the fat on top I think it stays fresh for about a week some people have said two weeks if you don’t have the fat on top you should probably be drinking it within two to three days if it’s refrigerated now if you want to decant it into smaller storage vessels and you want to freeze it you can certainly do that you can do it with the fat or without the fat and generally frozen a lot of people say you know it’s good for up to six months I find it can get a little freezer burn you know at that point I think if you use it within two maybe three months you’re going to have your best flavor and your least chance of freezer burn but you can certainly freeze it just in some sort of freezer proof container and I’ll link in the iCard xand in the description below to two other bone broth videos I have that are very long and very complete tutorials one is on how to make beef bone broth and the other one is on how to make chicken bone broth and each of those I should go into a lot of detail as to how I store both of those whether I’m going to refrigerate them or use them and so that can help too if you’re thinking about what options you want for storing your bone broth and as I said I’ll link to those so today I’m just using a measuring cup a large measuring cup to so that you can see what I’m doing normally I would put my strainer over another you know a stockpot or some larger vessel so that I could just strain all of this in one fell swoop but I want you to be able to see exactly what I’m doing now I’m gonna take this flour sectile these are very reasonable these I’ve had for years you can buy them at any of the big box stores I like them better than cheesecloth because they’re more economical cheesecloth you know really only glass for a couple of uses and then it needs to be discarded and some people will discard it right after the first use and if you have a busy household I completely understand that but I do like these flour sack towels so I get that ready then I take my fat separator and all I do is start to take my broth and put it in here and then what’s gonna happen is the fat is gonna rise to the top and the bone broth will be underneath the fat and then in this particular fat separator which I love it’s very clever design it has a little hole in the bottom and a little lever over here and once the fat rises to the top I’m just going to press the lever and allow all the broth to drain through through the flour sack tile through the strainer into the vessel below and then I’m going to stop right when the fat gets down to the bottom now the fat has risen to the top right over here I’ll put a picture and so you can see it a little clearer and now I’m just going to depress this lever and have the broth drain through this flour sack towel in the strainer well I’ve got all the broth out of that batch and now I’m going to decant the fat into another vessel a little container here that I’ll keep in my refrigerator or when I want to cook with it and now I’ll fill this up again and we’ll get ready to strain another batch well my measuring cup is getting a little bit full so I’m going to decant this into a half gallon jar this is just a canning jar the is how I like to store my beef bone broth because I’ll put this I’m dripping a little they’ll put this in my refrigerator and then my husband and I just scoop out what we want in the morning and we will definitely go through this within two to three days and here is a picture of my flour sack towel after I’ve strained all the bone broth and this is all the debris that I like to catch so as to have a very clarified bone broth in the end well each of these jars is a half a gallon eight cups and I filled both of them to the eighth cup mark so that’s a total of 16 cups of bone broth that I was able to make from 5 pounds of bones in a 10 quart a slow cooker and I’ll link to a video actually that I’ve made yesterday that I uploaded yesterday where I go down or I break down the cost of making this bone broth and this is a lot less expensive even when using organic grass-fed bones than what I was able to buy at my grocery store and not only was it considerably less expensive to make homemade the quality of the homemade was considerably better and I’ll be sure to link to that in the iCard that video in the I cards and in the description below check it out because I think you’ll be surprised because many of us were originally thinking that maybe what we made homemade was very costly certainly the quality is always going to be better homemade but was it really worth it and we discovered that it was it makes more sense to make it homemade you’re gonna get a better quality product for less money and I still have a little bit more in my measuring cup in here almost I’d say it’s about a cup or so and what I’m gonna do is I’m going to take some of this I’m going to put it in the refrigerator and let it chill up so we can see the level of gelatinous Ness you always laugh when I say that how gelatinous this particular batch can an addition to in addition to all this wonderful bone broth that I have I also have a wonderful amount of beef tallow that’s basically infused with all those herbs and spices making giving a double benefit not only the benefit of how nutritious tallow is but now it’s infused with ginger and garlic and the other herbs and vegetables that we used and so this is going to be wonderful to cook with not only will it be nutritious but it will also impart a lot of wonderful flavor and I just want to get back to talking about the cost of making this I have very good news that the some of you have asked me well Mary where do you get your bones and I’ve shared with you you know then I get them at the grocery store the specialty grocery stores of the farmers market but my favorite place to get bones is to order them online from us wellness meats and the folks at us wellness meats have been wonderful because they gave me a promo code a coupon code discount code whatever you want to call it for my viewers to get 15% off regularly priced items and they have got a wonderful selection of bones plus all kinds of meat chicken and chicken feet which we will be discussing in future videos and so I wanted to share that with you and I will put the link below in the description below so be sure to check that out because that’s 15% off regularly priced items so that’s a wonderful savings if you do buy bones online well I’ve poured a little bit of this in a glass I’ll go ahead and put this in the fridge will let it gel up and we’ll see how it does well that’s chilling in the fridge I just want to talk about some specifics when it comes to making bone broth now I have a video which I’ll link to in the I cards and in the description below called what’s the differences of not true of these checked out of it’s along the lines of what’s the difference between broth stock and bone broth now broth just plain broth is generally made with meaty bones the small amount of bone and a lot of meat you Brown it up you add some water some aromatics whatever you want and you simmer it for about 45 minutes and no longer than two hours and you make a very nice protein rich broth now stock on the other hand is made just with bones that have very little if any meat on them and usually when making stock you’ll use something like a marrow bone or a knuckle bone or a patella bone which is the kneecap and what you do when it comes to making stock is you’ll take those marrow bones or your knuckle or your patella and your vegetables and you’ll put everything on a baking sheet and roast it in the oven until everything is nice golden brown now your bones are not going to take on a lot of color because there’s not a lot of meat on them but the vegetables will and a little bit of meat that is on those bones will also take on some color then the next thing you do is you transfer all those vegetables and those bones to your stockpot cover with water the same way you would do if you were making broth and you just cover it with water just enough to make sure everything submerged about an inch above and then you simmer that for maybe two to three hours at most and to that water when you make stock you’re also going to add some sort of acid a little bit of vinegar a little bit of wine or a little bit of a fortified wine and the reason you do that as opposed to broth where you do not add any acid because this very small bone and your simmering it for a very short period of time and you’re focusing on the protein that’s coming out of the muscle meat with stock you want to extract as much collagen from those bones as possible because that’s what’s going to make your stock gelatinous and stock is gelatinous versus broth which is not gelatinous and stock is very high in collagen and now collagen is a protein it’s just a different type of protein that is What’s in muscle meat so your broth is very high in protein and considered a protein rich liquid stock is also rich in protein but a different type of protein what we call collagen and collagen has many benefits because of the gelatin and how that nourishes our body gelatin rich liquids like stock and like bone broth nourish our hair and nails our skin and especially our guts and we hear from scientists how important it is to keep our gut nourished because a well nourished gut and gelatin is very good at doing that creates an environment that allows the probiotics to flourish and those the good bacteria and it’s that good bacteria in our gut that can keep us healthy so when you have a short period of time and you want to make a gelatin rich liquid stock is an excellent option because you can do that in two to three hours so you may be asking well Mary if stock is gelatin rich why am I worried about making bone broth which I have to simmer in a slow cooker in a stock pot on the stove for 12 hours well I’ll tell you bone broth is a combination of all the best worlds and when you make bone broth you use meaty bones so you get the protein from the muscle need and you use generally marrow bones where you extract collagen from them and you also get the the marrow in the marrow bones that you can either eat separately or whip back into your bone broth and the protein that’s in the mussel meat is different than the protein that’s in collagen so you’re getting a nice selection so to speak of proteins that serve different processes in the body plus when you make bone broth you generally add a third type of bone which is a bone that is exceptionally rich in collagen and that will usually be like your neck bones your ox tails your patellas your knuckles something along those lines which makes bone broth even more gelatin rich than stock so bone broth offers you the proteins that come from muscle meats the proteins that come from collagen plus extra collagen from those high cartilage bones that you add in so you’ve got your meaty bones your marrow bones and then your high cartilage bones because they offer even more collagen than what can be extracted from marrow bones so broth is a nice high protein liquid to make when you’re in a rush and you only have maybe 45 minutes and you want to have a nice base for soups stock is a nice gelatin rich liquid that you can make in two to three hours that’s a wonderful wonderfully rich for also using for soups but primarily for making nice sauces and gravies but then finally you have bone broth which is the best of all worlds and has the protein from the meaty bones the protein from the collagen that comes from the marrow bones as well as the protein that comes from the collagen of your high cartilage bones that also add extra gelatin why put a little bit of the bone broth into a dish here so that I can take a taste the aroma is wonderful you really the ginger the tumor comes through the green onions mmm oh that’s delicious oh I really like it it’s a wonderful bone broth nothing is overpowering the ginger is not overpowering not the rosemary not the turmeric it all comes together beautifully and makes a wonderful wonderful keto bone broth with it with anti-inflammatory herbs and spices it’s just perfect now let’s get that little bit of bone broth out of the refrigerator and see how gelatinous it is look at what a beautiful gelatinous bone broth we’ve made look at that that is gelatinous let me go in with a spoon oh yeah look at that like jello this is exactly how I like bone broth to be look at that I get a nice big scoop of it here beautiful I’ll take a close-up picture if you’d like to learn more about traditional nutrient-dense cooking be sure to subscribe to my channel and then click on this video over here where I go over a whole host of anti-inflammatory herbs and spices perfect for bone broth and I’ll see you over there in my Texas Hill Country kitchen love and God bless [Music]

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