Mediterranean bone broth is the subject we wanted to cover for a long period of time, but somehow we didn’t. Now, I know that in the rest of the Keto universe, bone broth is prepared with beef bones. That’s the most affordable and most common bone broth. However, did you know that lamb, veal or goat bones could be a much better choice?
The popularity of bone broth
Bone broth has become very popular lately, and the reason for that lays in the fact that it provides many health benefits. The good old bone broth is still cooked the same way our grandmothers used to prepare it – by simmering for hours.
You can prepare this soup from any type of bone – veal, beef, lamb, poultry, and even fish bones. Also, bone broth can serve as a great base for stews, sauces or salad dressings. The basic recipe for bone broth is very simple – all you need is a big pot, water, bones and some vinegar. Herbs and spices are up to you, but in my recipe, they work synergetically! 😉
What makes the Mediterranean bone broth so powerful?
In countries such as Greece and Italy from ancient times, beef was not that popular. People in these zones used smaller animals for meal preparation. In Greece, lamb and goat meat is more often on the menu! But making bone broth of these meats could be the best thing you can do for your health! Making it for your family as a true Mediterranean person would do for their loved ones! For example, a Greek giagia!
Mediterranean bone broth advantage #1 – Lamb and Goat are grass-fed in most cases
Since these two types of meat are not so heavily industrialised and overproduced, it’s much easier to find grass-fed organic lamb or goat. It might be pricier, but the ratio of Omega-3 will be much higher. Furthermore, nutrients from lamb (also mutton) and goat will be available to you sooner than you think. It takes far less time to boil lamb bones then beef bones!
Mediterranean bone broth advantage #2 Get those beneficial nutrients faster than usually
Bone broth made with lamb or goat bones offers a quicker and richer source of collagen, marrow, protein, calcium, and amino acids. When it comes to omega-3 to omega-6 ratio, you are in a win-win situation! 😉
Lamb or goat bones are extremely rich in powerful nutrients which can be available to you quicker than when you boil beef bones.
Mediterranean bone broth advantage #3 – The mighty tryptophan
Lamb and goat meat and bones are one of the best sources of tryptophan. This is an essential amino acid responsible for regulating the secretion of serotonin! We all love this brain chemical responsible for our happiness! Let’s not forget, ti’s also making us relaxed, calm and content. Our body is not capable of producing tryptophan on its own, therefore we need to intake it through nutrition!
Mediterranean bone broth advantage #4 – Free yourself from prejudices, everything can be combined!
My recipe here will be a bit unusual for some, however, trust me, ever since the times of ancient Romans and Greeks, we the Mediterraneans knew how to supplement ourselves with great nutrients by mixing unexpected foods.
If you ask me, ideal bone broth would consist of some fish and shrimp heads and different animal bones. Why not? Many gourmet dishes mix different animals and end up being beyond delicious.
Cooking with the leftovers or waist of rich people, saved millions of lives among slaves, soldiers, farmers, and worker’s class throughout millennia. Thanks to their stubbornness and brave approach to food combination, our ancestors survived and the Mediterranean cultures flourished!
Let’s not forget, there’s a saying in the Mediterranean region “Healthy as an islander” Well, this ingredient combination is a part of the reason people in the Mediterranean islands are healthier than the rest of the Europeans!
Mediterranean bone brothCourse: Keto soup
1 kg (2 lb) lamb or goat bones (or both) bones with some meat on
12 cloves garlic
3 tbsp vinegar
2 tbsp sea salt
4 branches rosemary
8 whole cloves
10 whole pepper grains
1 whole parsley root
4 bay leaves
3 (100 fl oz) liters water
1 tbsp mutton tallow
smoked red paprika powder to taste
- Seasoning for serving
fresh dill, parsley, peppermint, thyme, sage, basil,
- Ask the butcher to chop the bones into small pieces. Make sure there is some meat on the bones.
- Wash the bones and place them in a deep pot (Preferably clay pot)
- Add all of the ingredients (except tallow and red paprika powder). Add filrered water. You don’t have to add all the amount of water at once, you can keep adding.
- Cover with a lid and cook over low temperature for 2 hours. Occasionally stir.
- You can now add mutton tallow and smoked paprika powder.
- Cover the pot and let it simmer for another 30 minutes to one hour.
- Turn off the stove and let the broth cool down totally. You can boil it up to 5 hours, but the advantage of lamb or goat bones is that you’ll get the nutrients sooner.
- Strain the broth and serve as a soup with lots of herbs or your favourite seasoning. You can store the Mediterranean bone broth in the glass jars and use throughout the week if you store it in the refrigerator.
- You can make a nice Avgolemono soup with this broth!
- You will end up with approximately 2 liters of Mediterranean bone broth.
- If you had enough meat on the bones, that will be an ideal complete meal. First eat the soup, then enjoy meat with some parsley root and pickles.