0 from 3 votes
Low FODMAP Bone Broth Recipe
Crafted with ease and taste in mind, this recipe is a great choice.
Prep Time
10 mins
Cook Time
20 hrs
Total Time
20 hrs 10 mins
Servings: 16 cups
Calories: 223 kcal
Course:
Others
Ingredients
- 3 pounds beef marrow bones
- 4 quarts cold water
- ½ cup apple cider vinegar
- 2 pounds beef stew meat
- 2 tablespoons coconut oil or ghee
- 1 bunch of green onions coarsely chopped
- 3 carrots coarsely chopped
- 3 celery sticks also coarsely chopped
- 1 bunch parsley
- 1 teaspoon dried green peppercorns crushed
- 2 teaspoons dried thyme
- sea salt to taste
Instructions
- To begin, place the marrow bones in a large soup pot or Dutch oven with the apple cider vinegar. Cover the mixture with water and let the bone broth stand for about one hour under no heat at all.
- Next, heat the coconut oil or ghee in a large frying pan until it is hot and simmering. Add the stew meat and cook until it is brown on all sides, about one minute per side. Add the meat and the fat from the frying pan into the Dutch oven or soup pot. Combine everything with the carrots, celery, and green onions.
- At this point, you can add some additional water if needed to cover the beef marrow bones. Just make sure that the water doesn’t reach the top of the soup pot completely. Bring the budding beef broth to a boil.
- Take a wooden spoon and skim off the scum that may rise to the top. This will probably take a few minutes from start to finish. Then reduce the heat to a simmer and add the crushed peppercorns or thyme.
- Let the stock simmer for at least 12 hours, though you can also let it simmer for up to 72 hours in total. You’ll need to check the bone broth as it simmers every few hours and add more water as needed to keep the bones covered by water throughout the process.
- Once you’re finished letting the stock simmer, add the crushed parsley and let it simmer for another 10 minutes to ensure the parsley oil flavors are infused into the brew.
- Take the bones and stew meat out of the pot using a slotted spoon. At this point, since they have been cooking for so long, the meat and bones won’t have a lot of nutritional value, so don’t plan to add them to any other meals.
- Strain your new bone broth into a large bowl or container and allow it to cool in the refrigerator, giving it at least a few hours. Once this is done, remove the container and skim off any fat that has risen to the top.
- Congratulations! Now you have low FODMAP bone broth to enjoy in any recipes you desire. You can transfer the broth to smaller containers if needed for refrigeration or freezing. If the broth is refrigerated, keep in mind you need to consume it within three days before it goes bad.
Cup of Yum
Nutrition Information
Calories
223kcal
(11%)
Carbohydrates
1g
(0%)
Protein
14g
(28%)
Fat
18g
(28%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
1g
Monounsaturated Fat
2g
Cholesterol
40mg
(13%)
Sodium
41mg
(2%)
Potassium
238mg
(7%)
Fiber
1g
(4%)
Sugar
1g
(2%)
Vitamin A
1956IU
(39%)
Vitamin C
1mg
(1%)
Calcium
18mg
(2%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 16cups
Amount Per Serving
Calories 223
% Daily Value*
| Calories | 223kcal | 11% |
| Carbohydrates | 1g | 0% |
| Protein | 14g | 28% |
| Fat | 18g | 28% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 2g | 10% |
| Cholesterol | 40mg | 13% |
| Sodium | 41mg | 2% |
| Potassium | 238mg | 5% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 1956IU | 39% |
| Vitamin C | 1mg | 1% |
| Calcium | 18mg | 2% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.