Bone broth is an excellent meal to have while you’re on a ketogenic diet. Due to the multitude of health benefits you can derive from this broth, it has become trendy among the new generation as well as various health and diet gurus.
In Asia, however, from chicken feet soup to oxtail soup, some form of bone broth or slow cooked soup with meat and bones have been part of our everyday lives for ages. Perhaps, knowing that these common dishes are so good for you will make us appreciate them even more.
The idea behind the keto diet is to train your body to burn fat for energy rather than glucose. Putting your body in this state is called ketosis. In order to reach ketosis, you need to reduce your carbohydrate consumption to just 5% of your diet and increase your fat consumption to about 70% to 75% of your diet.
This way, glucose is not on hand to burn for energy and your body turns to your fatty acids for fuel instead.
Keto Bone Broth, a Match Made in Healthy Heaven
Bone broth fits perfectly into a keto diet. Its low carbs provides you with protein and good fat while also providing your body with good nutrients.
Keto bone broth is rich in electrolytes (magnesium, sodium and potassium) as well as other minerals (calcium and phosphorus) and for us ladies it has gelatine and collagen to plump up our faces after that weight loss. It also helps with the keto flu and keeps our joints, ligaments, tendons and bones healthy too. You can read about the benefits of bone broth on draxe.com.
The Asianketo recipe I’m sharing here uses oxtail but feel free to change it to ribs or any other meat cuts or even organic kampung chicken. You can use any mix of beef or chicken bones to make bone broth. I like to use oxtail for its deep, rich flavourful taste.
Asianketo’s Keto Bone Broth
(Macros for total serving of whole pot: 10g net carbs, 13g total carbs, 3g fiber, 100g fat, 202g protein, 1814g kcal)
Ingredients:
- 1 kg of oxtail
- 2 tablespoons of Apple Cider Vinegar
- 2 slices galangal
- 2 slices ginger
- 1 sup bunjut (or 1 cinnamon stick, 2 star anise and 4 cardamoms)
- 6 garlic cloves
- 1 celery stick (cut roughly)
- 1 coriander root and stalk
- Salt and black pepper to taste
- 3000ml water
Method:
- Put all the ingredients into the pot and cover with water. Then start cooking. Preferably cook your broth using a slow cooker or pressure cooker, however I have in the past made this in a normal pot. It’s doable but will take a longer time (about 2-3 hours).
- If you’re using a pressure cooker or slow cooker, leave it to simmer for 24 hours and the next day you will wake up to the smell of wholesome goodness.
Some Bone Broth Tips:
- It’s my go to dish for when I’m feeling down, feverish, fatigued or just need a pick me up.
- You can consume bone broth as a flavourful drink.
- I like to use it as a liquid base for egg drop soup or shirataki noodle soup.
Whether you’re on a keto diet or not, do give this version of keto bone broth a try. It does wonders for your health, skin and general well-being. Best of all, it is delicious and so easy to make.
For other Asianketo recipes, check out my website, Instagram and Facebook. The ultimate aim of Asianketo is to spread a healthier eating lifestyle by sharing delicious, fast, easy, keto Asian inspired dishes where culture, food stories and traditions are part of the recipes. Something delicious and familiar to our palate and close to Malaysian hearts.
