CORNERSTONE RECIPE · THE UNWIND
Homemade bone broth for recovery and keto nutrition
A warm, savoury base for soups, sauces, vegetable mash or a simple drink—with classic and strict keto versions.
Why I make it
A warm base that simplifies meals
I prepare bone broth ahead and use it as a warm savoury drink or as a base for soups, sauces and vegetable mash. It is one practical part of a wider routine that includes varied food, fluids, electrolytes, rest and meal planning.
Recipe at a glance
Yield, preparation and cooking
Shopping list
Ingredients
Base for both versions
CLASSIC VERSION
With aromatic vegetables
- 1 onion
- 2 carrots
- 2 celery stalks
- ½ small celeriac
- 1 garlic clove
STRICT KETO
Without root vegetables or onion
Use the bones, water, vinegar, salt and spices. Optionally add garlic, rosemary, thyme, sage, parsley, dill or oregano.
Step by step
Method
- 1
Prepare and roast
Rinse the bones. Blanching is optional. Roast beef bones for 20–30 minutes at 200 °C; add chicken bones directly to the pot.
- 2
Build the base
Add the bones, cold water and vinegar to a large pot and leave for 20–30 minutes.
- 3
Heat gently
Bring close to a boil, lower the heat and keep the broth at a very gentle simmer. Skim if needed.
- 4
Add your chosen version
Add the classic vegetables, or omit them for strict keto. Add spices and only part of the salt.
- 5
Cook for 6–8 hours
Keep the surface barely moving and add a little hot water only if needed.
- 6
Strain, cool and store
Strain, divide into shallow containers and cool promptly. Adjust salt at the end.
Practical guidance
Tips for a clearer, more useful broth
Keep it barely simmering
A rolling boil emulsifies fat and impurities into the liquid. Gentle heat gives a cleaner flavour and clearer broth.
Salt at the end
The broth concentrates as it cooks, so early salting can make the final batch too salty. Adjust only after straining.
Cool it in smaller portions
Divide hot broth among shallow containers rather than cooling one deep pot so it cools more quickly.
Freeze for the way you cook
Use 250 ml portions for drinks and sauces, and 500 ml or 1 l portions for soups and family meals.
Plan ahead
Cooling, portions and storage
Refrigerate in shallow containers within two hours. Use within three to four days, or freeze in labelled freezer-safe bags laid flat.
Good to know
Frequently asked questions
Do I need to blanch the bones?
No. It is optional and may produce a clearer broth.
What differs in the strict keto version?
It omits onion and root vegetables.
Must the broth gel?
No. Gelling depends on the bones, connective tissue and water ratio.
Does it replace a meal?
No. It can be a drink or recipe base, but is not a complete meal.
Methodology, sources and limitations
Homemade broth is not standardised, so its collagen, protein, mineral and sodium content cannot be inferred reliably from appearance or gelling.
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