Keto Bone Broth Mug Soup
Here’s a keto/Paleo convenience meal that you make in your mug! Great for breakfast.
1-2 T coconut oil (regular, unless you want the coconut flavor in cold-pressed oil)
dash of seaweed granules— kelp, dulse whatever you like (optional)
dash of sea salt
1 T sour cream, heavy cream or coconut milk, not ‘reduced fat’ versions (optional)
1/4 to 1/2 cup of reduced bone broth, depending on broth’s strength
Put the coconut oil, kelp, sea salt, cream and reduced bone broth into a large/double sized coffee mug. Pour hot water into the mug to fill. Stir until the coconut oil and sour cream melt. Taste— if your bone broth was weak, you may need to add a bit of something to bring up the flavor, such as a bit more salt, more seaweed granules, a bit of vegetable broth powder, reduced grocery store broth, or even grocery store bouillon granules (I’m trying to give that up, really….)
This is as close to an ‘instant breakfast’ type of keto/Paleo food you can find. (It may seem complicated the first time, but before long you can do it in your sleep.)
Note on the bone broth: ‘reduced’ bone broth means that you’ve boiled it down a bit to reduce the water content and intensify the flavor. This is a good idea for storing the bone broth in the freezer. When the bone broth is stored in the refrigerator there may be a solid layer of healthy fats on the top. You will need to place the bone broth container (I use canning jars) in a pan of hot tap water to bring it to room temperature to melt the fat so you can shake up your bone broth to mix up the components.
To make bone broth: google for ‘bone broth’ recipes. You can use bones from leftovers— beef, chicken, pork, lamb, goat, venison— whatever you’ve got. (Put a gallon-size freezer bag into your freezer and put in leftover bones to save up enough bones.) The version of bone broth recipe I use calls for cooking it 48 hours in a 3 quart crock pot.
Substitutions: when your bone broth is all gone, you can substitute reduced grocery-store broth, reduced home-made vegetable broth, home-made dashi, or store-bought dashi or bouillon powder (which you probably can’t get without MSG).
Keto diet questions? Read Keto Clarity: http://www.amazon.com/Keto-Clarity-Definitive-Benefits-Low-Carb-ebook/dp/B00MEX9B4C It, and other books like it, literally saved my life— I have diabetes with complications that made my doctor cut off my diabetes meds. My blood sugar, blood pressure and kidney test results have all improved as a result of the ketogenic diet.
Benefits of bone broth by The Coconut Mama: http://thecoconutmama.com/2012/11/nutrient-dense-bone-broth/