Bone Broth and the Ketogenic Diet

While it may seem counterintuitive, scientific research has put forth plenty of studies showing that one of the ways to burn body fat and improve overall health is by adding more fat to your diet. The popular Ketogenic Diet, or “keto” for short, follows this research and recommends a macronutrient ratio of 70–80% of calories from healthy fat, 20–25% from protein, and only 5–10% from carbohydrates. Healthy snacks that are low in carbs, like Osso Good Bone Broth, are a must. Read more about how it works and how bone broth and the ketogenic diet can lead to improved wellness.

How the Ketogenic Diet Works

On a typical diet higher in carbs, the body burns glucose, or sugar, for energy. When you follow a ketogenic diet, your body has less glucose available. In that sugar-depleted state, the liver switches to breaking down fat to create “ketones” to be used as fuel instead. This state, known as “ketosis,” can cause weight loss, provide sustained energy, and improve muscle performance. Other benefits of ketosis include improved cholesterol levels, decreased triglycerides, and decreased blood glucose.

What to eat — and drink! — on Keto

While “eating keto” does require you to up your fat intake, it doesn’t mean you can binge on fried foods — healthy, unsaturated fats from lean proteins, nuts, seeds, and dairy products are all better choices. Replacing wheat-based flours with almond or coconut, swapping out grains for greens, and watching for added sugars are easy ways to renew your diet. Osso Good Bone Broth is another great source of healthy fats and protein without the carbohydrates. It offers its own health benefits, too, such as boosting your immune system; promoting healthy digestion; strengthening bones, skin, nails, and hair; and reducing inflammation.

Try these keto-friendly recipes using Osso Good Bone Broth and get on the path to wellness today!

“Macaroni” and Cheese

4 servings

1 large head of cauliflower, cut into bite-size pieces

½ cup heavy cream

½ cup Osso Good Chicken Bone Broth

2 ounces cream cheese, cubed

1 teaspoon Dijon mustard

2 cups shredded cheese — try a blend of cheddar, gruyere, and mozzarella

Salt and pepper to taste

Preheat the oven to 375 degrees.

Boil cauliflower in a large pot of salted water until al dente, approximately 5 minutes. Drain well and transfer to a large baking dish.

Bring the heavy cream and bone broth to a simmer over medium heat, stirring in the cream cheese and mustard until smooth. Whisk in 1 cup of the shredded cheese mixture until it melts, 1 to 2 minutes. Remove from the heat and pour over the cauliflower, stirring gently to combine.

Top with the remaining 1 cup of shredded cheese, and bake for 10-15 minutes until edges begin to brown. Remove from oven and serve!

Cream of Asparagus Soup

6 servings

2 lbs of asparagus, roughly chopped with tough ends removed

1 tbsp unsalted butter

1 medium yellow onion, diced

1 garlic clove, minced (1 tbsp)

6 cups Osso Good Bone Broth

½ cup heavy cream or coconut milk

Salt and pepper to taste

Olive oil

Sauté onion in butter in a large pot or Dutch oven over medium heat until softened. Stir in the garlic and cook an additional minute. Add asparagus, bone broth, and salt and pepper to taste. Bring to a boil, cover and reduce to a simmer, cooking 10–15 minutes until asparagus is very soft.

Remove from the heat, stir in heavy cream or coconut milk, and blend with a hand blender or transfer in batches to an upright blender. Pulse until smooth. Add additional salt and pepper to taste. Serve with a drizzle of olive oil on top.

Lemon Chicken

Serves 4

1 lb boneless, skinless chicken breasts or thighs, pounded thin

½ cup almond flour or almond meal

3 tbs grated parmesan cheese

1 tsp lemon zest

4 tbsp butter

4 tbsp olive oil

½ cup Osso Good Chicken Bone Broth

2 tbsp lemon juice

In a skillet over medium heat, melt the 2 tbsp butter and 4 tbsp olive oil. As this melts, combine the almond flour with parmesan cheese, lemon zest, and a pinch of salt in a small, shallow bowl. Dredge each of the chicken breasts or thighs in the flour until coated.

Working in batches, add the chicken to the melted butter and oil mixture, cooking until crisp, browned, and cooked through, about 3–4 minutes per side. Remove chicken from the skillet, and stir in the remaining 2 tbsp butter, bone broth, and lemon juice. Stir to pick up browned bits, and simmer until sauce reduces by half. Pour sauce over the chicken and serve.

The popular ketogenic diet, which is high in fat and low in carbs, is a great way to lose weight, improve cholesterol, and get more energy. And the keto craze is good news for Osso Good Bone Broth fans: our broth is a low-carb source of protein and immune-boosting collagen, vitamins, and minerals. Try some easy, keto-friendly recipes made with Osso Good Bone Broth today.

 

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