Bone broth, Keri, lchf, low carb healthy fat

Bone broth

SERVES

Prep Time
Cook Time

Ingredients

2 brown onions, peeled and halved

bones and wings from 2 chickens or 700g chicken wings (cooked or raw is fine)

2.5lt filtered water

1 Tbs apple cider vinegar

2 bay leaves

10 peppercorns

a few parsley stalks only if you have them (no leaves)

Instructions

  1. Place all ingredients into a pot or slow cooker, bring to the boil and then turn to lowest heat to simmer for minimum 4 hours
  2. Strain and discard solids (the meat becomes very dry and tasteless)
  3. Allow to cool to room temperature (approx. 2 hours) then store in the fridge or freezer
  4. To use, defrost and heat up to a simmer, then add salt or homemade stock concentrate to taste, approx. ¼ tsp salt per cup.  Drink as a cup of soup, or add to your favourite soup as a base liquid

tip – I like to portion mine into zip lock bags, freeze flat, then stack up at the back of the freezer drawer for easy use. Don’t forget to write on the bag with permanent marker, before you fill up the bag! If you have a large stock pot, you can absolutely double this recipe!

Variations

Beef, lamb, pork

Use 500g bones of any of these meats but simmer a minimum of 8 hours. It makes the whole house smell like soup but you can just open up the house to breath once its done if you don’t like it.

If you notice the liquid reducing, top up with more water and reduce the heat even lower. With a gas flame, I don’t use the low setting, I actually go the other way until its almost off to get an even lower flame.

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