Stop Letting Your Schedule F*ck Up Your Keto Diet

A friend of mine is a firefighter. He works 24 hours straight, followed by 72 hours off. He’s also the president of an insurance brokerage. He’s also married. Needless to say, he’s got a crazy schedule to keep up with.

Recently, he told me he used to eat ketogenically and lost 45 pounds, but hasn’t been able to keep it up. To make matters more challenging, he’s also lactose intolerant. I told him I’d help him problem solve so he can stay keto in spite of his busy life.

What follows is our conversation about his personal experience and my suggestions. I hope you’ll find it helpful in your own keto journey. 

What does keto mean to you? How do you define “I am eating a successful keto diet”?

“I was able to completely cut out sugar and did ideal protein diet for about 6 months. I lost about 45lbs which was awesome. I have been creeping back the other way.”

You mentioned “ideal protein diet” in your answer. I want to clarify what I’ve learned about high protein/low carb diets (think Atkins) vs. keto diets.

There are tons of sites that explain the science, so I’m going to keep it simple.

Simply put, the goal of eating keto for weight loss is to keep your blood sugar low so your body will produce ketones as an alternate energy source. Ketones cause your body to burn fat for fuel instead of sugar. 

The way to do this is to only eat foods that don’t spike your blood sugar. Limiting carb intake is one way, however moderating protein is also important.

In a high protein diet, your body is still producing glucose. The excess protein triggers a glucose response. You’ll lose weight, but you likely will not be in ketosis. This makes it much harder to maintain (because you may still battle hunger, for example) and you’ll miss out on the health benefits of eating ketogenically.

In general, a keto diet should be 70% calories from fat, moderate protein (70-100 grams) and 20 net carbs per day. In addition, you eat no sugars (natural sugar is sugar too), grains or starches. Fruit should only be berries in moderation and veggies should be the above the ground type. Here’s a list of keto foods from

Having said that, you may have been eating high protein/low carb and not ketogenically. FATS being the most important differentiator.

Q. What is your #1 REASON for eating ketogenically?

“Weight loss & more energy”

Perfect! That’s the reason a lot of people start keto. Unfortunately, it’s also the reason a lot of people quit keto. They lose weight and go back to eating like they were before.

Your reason is what will keep you motivated

…when your weight loss slows

…when you want to have the margarita

…when your friends make fun of you

…when you have to go to a summer potluck or birthday party…

You’ll stay on track because your reason is far more important than those things.

Without a compelling reason, it’s far too easy to cheat or quit. You reason should be so big, so emotionally powerful that you know there is no alternative.

I challenge you to ask yourself, “WHY do I want to lose weight and have more energy?” That may seem like a silly question, but it’s the most important one to answer.

I’ll give you a personal example. My husband didn’t want to eat this way. He loves his pasta and rice. Pretty sure his answer was “fuck no!” for months. He’s diabetic and quite a few years my senior.

I finally got through to him when I said “You married a younger woman. You owe it to me to take the best care of your health, so you can live longer.”

It’s true he wanted his diabetes to be under control. It’s true he wanted to lose weight, but until he thought about it in terms of his relationship with me, he wasn’t motivated. Incidentally, he was off his insulin within a week and has lost 8 pounds in about 2 months.

My reason? I’m eating keto so my breast cancer doesn’t come back. It’s been 9 years now and I used to dread each passing year, just waiting for it to come back. Now, I have a powerful tool to improve my chances of living cancer free for the rest of my life. That’s my reason and it’s a powerful motivator. I’ve been able to stay on track with ketogenic eating for nearly a year now.

I encourage you to go deeper and remind yourself of your REASON every time you feel challenged. The challenges grow less and less over time, but those first few weeks may be tough.

Q: What is your BIGGEST struggle maintaining a keto diet with your current life schedule?

“Sleep deprivation. Being up all night, going to fires etc and being starving at 3am after fighting a fire I’d reach for bread, bagels, any carbs because they are quick and easy. When we are at work we eat when we can there are no set times to eat due to unpredictable timing which tends to cause bigger meals and they tend to be eaten on the go.”

Preparation is going to be key here. Plus, if you were not eating high fat before and start now, you are going to find you’ll be able to sustain energy during your 24 hour shift much more easily.

You’ll need to stock the station with quick, easy to grab foods so you ALWAYS have something keto friendly available when you have the chance to eat or are stuck with hunger.

Here are some dairy free suggestions that don’t require cooking:

  • Hard boiled eggs
  • Precooked bacon (meaning, you cook it and keep it in the fridge) 
  • Avocado (kept in the fridge once they are ripe they’ll keep several days)
  • Canned tuna in water. The oil used is soybean and you want to stay away from soybean or vegetable oil.  (add fat with sugar free mayo or olive oil)
  • Macadamia nuts
  • Sugar free peanut or almond butter on celery
  • Porkrinds (make sure they don’t have sugar in them)
  • Rotisserie chicken (the kind grocery stores pre-cook)
  • Sogo Meat Sticks (these are so good!) Get the flavors with no sugar, like jalapeno, original and chimichurri
  • Bagged salad with a high fat (no sugar) dressing
  • Cucumbers in oil and vinegar
  • Dill pickles
  • Black or green olives
  • Deli meat with no added sugar (Go for beef over chicken or turkey for more fat content)

You might even decide start fasting during your shift. When I first started keto I thought fasting was crazy. “What? You are purposely NOT eating? That can’t be healthy.”

I’ve spent the past 2 months studying it and have now done a few fasts myself. It’s actually pretty easy when you’re already in ketosis and the health benefits are DRAMATIC. I’ll spare you the details right now, but keep it in the back of your mind. Having a 24 hour fast one shift a week could make things simple and improve your health and energy (as crazy as that sounds).

Q. Describe a typical week of eating when you are NOT keto.

“I will normally do a protein shake for breakfast and lunch and then do a family dinner with the kids at night. I try to eat proteins when I’m at the firehouse for lunch and dinner. I get in trouble at night when I’m hungry and will snack.”

This brings me back to my point about fat. Protein is going to leave you hungry, fat will satiate you. If you are grabbing the shake because it’s easy, I’ll give you an easy, high fat keto drink instead.

Since you can’t eat dairy, I’d suggest full fat coconut milk 1:1 with ice and add water as needed to adjust the thickness. Add vanilla, and Truvia or liquid stevia to taste. Blend it in the blender or with a stick blender.

For flavor use 2-3 strawberries or a handful of blueberries, blackberries, raspberries. You could use unsweetened cocoa powder for a chocolate version. There are a ton of flavored stevia drops on the market. If your mornings are rushed, make this ahead of time and keep it in the fridge. Then, in the morning, just pour and go.

If you are using shakes because you don’t have to think about it and you do have time to make a quick breakfast, you can’t go wrong with eggs and bacon or sausage. Just watch for sugar in the meats. Costco has Kirkland brand lower sodium bacon that doesn’t have sugar in it. Omelettes are pretty quick too. Make in some oil (or bacon fat, mmmm) for added fat, throw a few veggies in there and bam, breakfast

Q. Do you cook?

“Both my wife and I share in the cooking. I tend to do a lot of the grilling.”

Grill your heart out, just stick to fattier meats. Marbled cuts of beef, higher fat ground beef, dark meat chicken, salmon. Limit yourself to about 4 oz (if you can!) of protein at a meal. Remember, if you eat too much protein, your body is going to start converting that into glucose, which will slow down your progress.

Having low carb veggies with dinner? Cook them with fat, drizzle olive oil on them, add bacon crumbles, you get the idea.

There are a lot of keto breads you can make that are all high fat and a good way to add to your meals. They are mostly comprised of eggs, cream cheese and almond flour. In fact, here’s a 90 second keto bread recipe. Just sub the butter for an equal amount of coconut oil to keep it dairy free. It’s pretty great!

If you are inclined, beef broth is another great keto hack. I make my own beef broth. It makes a good “snack” on the go. In fact, I just made cheese soup in less than 2 minutes using broth, cream and cheddar cheese. It’s super easy to make the broth it’s so rich and full of flavor. I use it in my meals as much as possible.


With a compelling WHY and a little creativity, you can find simple ways to make a keto diet work for your lifestyle and schedule. Once you find your reason, everything else becomes easier. Planning ahead makes all the difference. Keto can be simple. I promise! And, it gets easier over time.

I have a lot of suggestions in my “How To Get Started With Keto” blog post here which I would like you to read as a refresher. Don’t worry, it’s a fast read and will give you even more tools to make your keto adventure easy!

What are some of your challenges with your keto lifestyle? Leave a comment and let’s brainstorm solutions together!


8 Healthy Shelf Stable Keto Friendly Snacks For The Office

Keto Snacks At Work

I recently saw a blog post about “healthy snacks for your desk”. As someone who firmly believes in the health benefits of eating ketogenically, I was amused by the selection of “healthy” snacks. They listed things like instant oatmeal, granola bars…you now, things loaded with unhealthy carbs and sugars.

It’s not their fault. They just don’t know better. Heck, I used to eat Top Ramen for lunch! The USDA Food Pyramid is all messed up and makes all the wrong recommendations. Eating a high fat diet low in carbs, sugars and eliminating grains and starches…is the healthy option (in my ever so humble, educated opinion). In fact, more and more mainstream news outlets are beginning to share the actual facts and health benefits of eating keto.

I decided to make a list of healthy, keto snacks for the office. This blog is for helping my friends. Many of my friends work long hours in the office and some are on the road. All of them need ideas for quick, shelf stable keto friendly snacks. Your welcome. 🙂

Note: None of these are affiliate links. I just like this stuff.


  • Sogo meat snacks. I found these guys at KetoCon 2017. 100% grass fed beef in Original and Jalapeno flavors. Not all the flavors are keto friendly so be sure you choose the right ones. Look at the ingredients and choose the ones without added sugar. Jalapeno is my favorite. I literally have a bag full of these on hand at all times! They are a perfect keto snack to keep hunger at bay and give a boost of energy. Plus, it’s a family owned company! (I have even given them as part of Christmas gift food baskets.) Don’t use any old meat stick for your shelf stable keto snack – nearly every other meat stick I’ve found has sugar of some kind in it…and most don’t taste as good as these anyway!
  • Pili Nuts. I’m sure you can get Pili Nuts elsewhere, but this is the only place I’ve ever eaten them. They aren’t inexpensive, but they are -freakin’- delicious and so perfect as a shelf stable keto snack. They have a high fat content and taste like heaven. The company usually offers a discount, especially for first time customers. If you don’t see one, just email them and ask. The owner is a very nice guy. I also met him at KetoCon. *seeing a pattern here yet?*
  • Primal Kitchen has some keto friendly protein bars. I have to say, I didn’t find a flavor I personally like, but it’s an option for keto snacks that don’t need to be refrigerated or cooked and most have really high ratings. Review the ingredients to be sure the flavor you choose is keto friendly.

Side note here. You might be asking, what about Atkins or other low carb bars?

Nope, nope nope. While Atkins bars are low carb, they aren’t keto friendly. Most contain soy, vegetable oils, artificial sweeteners and a bunch of unpronounceable ingredients. Why is this bad/not keto friendly? Check out this article from Ketovangelist for the details. I’m not the food scientist. 🙂

  • PackItGourmet has shelf stable cheese. What?! I haven’t tried these, but I am going to now that I know about it! Holy crap. I’m super excited about this. They have chipotle, white cheddar, Tomato & Basil Cheese, Jalapeno Jack and even more. Everything I see so far looks perfectly keto friendly. They are marketed toward back packers so they are great a snack size.
  • There are always general snacky snacks that are keto friendly but don’t necessarily have a lot of fat like black or green olives. They come in cute little snack packs now in the condiment section of most grocery stores. You could pair these with one of those cheese snacks and have a better macro balance.
  • Pickled eggs. It’s pretty simple to make pickled eggs and they are shelf stable for eternity. (don’t quote me on that, I just know my grandma kept a huge jar on the fridge for as long as I can remember. I’d eat one mashed up with mayo as an afterschool snack). You can make these at home and bring a small jar of them to work. No your conventional snack, but who cares what others think. It’s your health! If you have access to a fridge, you can pair these with some sugar free mayo for even better keto macros (higher fat content).
  • Regular pickles make a great keto friendly snack if you want to stick to more traditional options. Buy a small jar and keep them at your desk. They are great for electrolyte balance too!
  • Avocados – while they won’t last for weeks in the office, they don’t require refrigeration. Stock your desk with a small paring knife and your avocado makes a very tasty, very keto power snack. I just recently found out (quite by accident) that refrigerated avocados actually last for several days – even a week – without turning to a black mess of goo. At 42 I have no idea why I didn’t know that already…but when they first turn ripe, stick ‘em in the fridge and they’ll keep for days. So if you have a fridge at work, this is a way to extend the life of your snacky avocado.

Just remember, the more fat you can add to when you snack, the better.  Have more keto friendly snack suggestions? Share in the comments!

3 Days of Easy Keto Meals

Keto Breakfast Meal

A friend of mine is struggling with keto information overload. She’s trying very hard to eat correctly but is having trouble sorting out all the convoluted keto recipes that require multiple steps and strange ingredients. Today she asked me for personalized help with an easy to follow keto meal plan.

” I try to put a day together and I end up with a million grams of protein and 10% fat or some totally messed up crap, nowhere close to the proportions I want. Please help!”

I’m not a nutritional expert. I’ve been eating keto for just over 5 months and have a pretty good handle of what to eat and how to put meals together to meet the ketogenic suggested macros of 70% calories from fat, less than 20 grams of net carbs, and moderate protein. I’m always happy to help a friend, especially one committed to their health and the ketogenic way of eating.

I’m pressed for time today, so I only came up with three days of keto meals. I went to on my computer, created meals  I would eat on days I wasn’t cooking complex meals and looked at the macros using the tools on app. For some strange reason they don’t have the graph tool for nutrition on the website.

My disclaimer: These meals aren’t perfect.  I don’t claim to be a nutritionist or a doctor. They aren’t dairy-free. I have been unable to go dairy free and I’m of the mind that the creator gave us cows for a reason. The reason is cheese and butter. Everyone is different. Everyone will have different budgets, ability in the kitchen, time, etc. My keto macros are different than these and you may find a different macro combination works better for you. I’m a cancer survivor and eat ketogenically specifically for the cancer preventative impacts of a 75%-80% fat calories eating plan. These meal suggestions are to help my friend get a better idea of how to do her own meal planning.

Here is what I came up with for easy keto meal plan for my friend:

Day 1 Easy Keto Meals

69% Fat, 25% Protein, 5% Carbs – according to I’m not a food expert. 🙂

This friend has coffee with heavy cream every day, so it will be on every day’s suggestion. Scrambled eggs with cheese melted into them plus yummy bacon for breakfast.

Lunch of a home made (bread free) hamburger patty with condiments and wrapped in lettuce. Make some patties ahead of time for easy grab and go lunch. I just use ground beef with salt and pepper. I list home made mayo, but as long as you get sugar free mayo, you’re golden. That said, this keto mayo recipe is actually ridiculously easy to make. I love AlternaSweets Stevia Spicy Ketchup. If I am having a burger, I would have some of this ketchup on it!

The tuna patties in the dinner menu come from this keto friendly recipe. It’s easy, affordable and yummy. This friend also loves spinach, so I suggested the addition of some steamed spinach with butter as a side. The sour cream in the snack is meant to be a dip – add your favorite keto friendly seasonings and dip your celery in for a yummy, perfectly keto snack!

Breakfast Calories






Cheddar Cheese, 1 oz (28 grams) 110 0 0 7 0 170
Eggs – Scrambled (whole egg), 2 large 203 3 0 14 2 342
Coffee – ♥, 1 cup 2 0 0 0 0 0
Truvia – Sweetener, 1 packet 0 3 0 0 0 0
Heavy Cream, 1 Tbsp. 58 0 0 0 0 5
Bacon – Bacon, 4 pieces 160 2 0 10 2 640
533 8 0 31 4 1,157
Beef – Ground, patties, raw (hamburger), 3 oz 240 0 0 15 0 58
Home Made – Mayo, 1 tbsp 64 0 0 0 0 31
Pickle – Kosher Dill Spear, 65 g 8 0 1 0 0 611
Lettuce – Iceburg, 1 c 8 0 1 1 1 6
Mustard – Mustard, 1 tsp 0 0 0 0 0 60
320 0 2 16 1 766
No Carb Tuna Patty, 2 serving(s) 414 1 0 40 0 1,884
Spinach – Raw, 2 cup 14 2 1 2 0 47
butter – butter, 1 tbs 60 0 0 0 0 0
488 3 1 42 0 1,931
Green – Olives, 11 olives 25 1 0 0 0 330
Celery – Celery, 3 med branches 15 5 2 1 0 100
Sour cream, 0.25 cup(s) 123 2 0 2 0 30
163 8 2 3 0 460
Totals 1,504 19 5 92 5 4,314

Day 2 Easy Keto Meal Plan

68% Fat, 28% Protein, 8% Carbs – according to I’m not a food expert. 🙂

I enjoy adding veggies sauteed in butter to my morning scramble. Mushrooms is one of my favorites. If you don’t care for mushrooms, I’d suggest subbing  for onions, spinach, even some fresh diced tomatoes, really any low carb veggie.

This lunch is basically an egg salad served in lettuce wraps.

Dinner is boiled, shredded chicken thighs. Adding salsa or other Mexican seasonings (think chili powder, cumin, oregano, onions) turns this into a great Mexican chicken salad.

Breakfast Calories






Heavy Cream, 1 Tbsp. 58 0 0 0 0 5
Truvia – Sweetener, 1 packet 0 3 0 0 0 0
Butter – Salted, 2 pat (1 72 0 0 0 0 58
Sauteed – Mushrooms, 2 oz. 14 2 1 1 0 3
Coffee – ♥, 1 cup 2 0 0 0 0 0
Eggs – Scrambled (whole egg), 2 large 203 3 0 14 2 342
Cheddar Cheese, Sharp, 1 oz (28 grams) 110 0 0 7 0 170
459 8 1 22 2 578
Egg – Boil Egg, 3 small 210 3 0 18 0 0
Home Made – Mayo, 2 tbsp 128 0 0 1 0 61
Onions, raw, 1 tbsp chopped 4 1 0 0 0 0
Lettuce – Iceburg, 1 c 8 0 1 1 1 6
350 4 1 20 1 67
Generic – Chicken Thigh Shredded, 6 oz 340 0 0 44 0 150
Pace – Salsa, 2 tbs 10 3 1 0 2 230
Cheese, cheddar, 1 oz 115 0 0 7 0 183
Sour cream, light, 100 g 136 7 0 4 0 83
Generic – Shredded Iceburg Lettuce, 1/6 medium head 10 3 1 0 2 10
Olives – Black Olives, 2 tablespoons 25 1 0 0 0 95
Oil, avocado, 1 tbsp 124 0 0 0 0 0
760 14 2 55 4 751
Cucumber, 0.5 cup 8 2 0 0 1 1
Cheese, cream, 1 fluid ounce 99 1 0 2 1 106
107 3 0 2 2 107
Totals 1,676 29 4 99 9 1,503

Day 3 Easy Keto Meals

68% Fat, 22% Protein, 10% Carbs – according to I’m not a food expert. 🙂

Breakfast tips, same as above regarding veggies. For lunch, this is a tuna salad served in an avocado. It’s a yummy, keto lunch. For the dinner suggestion, I bake the chicken thighs in the oven after browning with some avocado oil. Once they are cooked through, I add heavy cream to the drippings to make a rich, delicious sauce. You could add the spinach or other keto friendly veggies to the sauce, simmer for a bit and enjoy.

Regarding the dip for the snack, I found this keto recipe. Personally, I find it’s easy to customize a creamy keto dip. Use mayo, sour cream, even cream cheese and add your favorite seasonings.

Breakfast Calories






Heavy Cream, 1 Tbsp. 58 0 0 0 0 5
Truvia – Sweetener, 1 packet 0 3 0 0 0 0
Butter – Salted, 2 pat (1 72 0 0 0 0 58
Sauteed – Mushrooms, 2 oz. 14 2 1 1 0 3
Coffee – ♥, 1 cup 2 0 0 0 0 0
Eggs – Scrambled (whole egg), 2 large 203 3 0 14 2 342
Cheddar Cheese, 1 oz (28 grams) 110 0 0 7 0 170
459 8 1 22 2 578
Avocado – Avocado, 1 medium 234 12 10 3 1 10
Tuna – Tuna in Water, 1 container (4 oz) 100 0 0 22 0 360
Onions, raw, 1 tbsp chopped 4 1 0 0 0 0
Home Made – Mayo, 3 tbsp 192 1 0 1 0 92
530 14 10 26 1 462
Chicken – Thigh, With Skin, 0.5 lb(s) 390 0 0 52 0 191
Vegetables – Spinach, 2 cups 20 3 2 2 0 65
Oil, avocado, 1 tbsp 124 0 0 0 0 0
Horizon – Butter, 1 tbsp 100 0 0 0 0 115
Heavy Cream –  3 tbsp 150 3 0 0 1 12
784 6 2 54 1 383
Low Carb Dip or Ranch Dressing for Veggies, 1 serving(s) 264 19 2 5 1 782
Garden – Cucumber, 1/2 cucumber 8 2 0 0 0 1
Olives – Black Olives, 2 tablespoons 25 1 0 0 0 95
297 22 2 5 1 878
Totals 2,070 50 15 107 5 2,301

There you have it! A few days of ideas to give you a start with keto meal planning. Feel free to comment with other suggestions or questions.

5 Easy Steps To Make Bone Broth For Total Beginners

Can I Really Make Bone Broth If I Can’t Cook Well?

Yes, you can make bone broth even if you “can’t cook”. I created this website for my many “kitchen challenged” friends, so this post may come as a shock.  I’m here to unravel the mysteries of home made bone broth.

First question you may be asking yourself is “What the heck is bone broth anyway?”. I can hear another friend thinking “ew, gross, bone broth?”

Bone broth is freakin’ delicious. It’s loaded with nutrients and goodness and happens to be perfect for many keto, lowcarb recipes. It’s a perfect foundation for low carb soups, chili, home made pho, ketogenic casseroles…basically, bone broth makes everything taste better and has many health benefits. Store bought broth just tastes like salty water in comparison.

What The Heck Is It?

Bone broth is broth made from roasted bones and its easy to make. So easy in fact, I’m including it in my 5 minute recipe list. Making bone broth takes very little active time on your part. The magic happens as it simmers for hours while you go off an get your laundry done.

How Do I Make My Own Bone Broth?

To make bone broth, you first need (you guessed it!) bones. Most standard grocery stores sell beef soup bones. You can also buy pork bones for making broth. Chicken bones aren’t for sale, but you can use leftover chicken bones to make broth. Since this website is for my friends who don’t spend time cooking, I’m guessing buying beef or pork bones will be the easier option. 🙂

The bones in the store are usually at the end of the beef section, but if you can’t find them, just ask the butcher. They are usually labeled as “soup bones” or “marrow bones”. They are less expensive than most cuts of beef. About two pounds should be plenty for your first attempt.

What you need:

  • About 2 pounds of beef soup/marrow bones.
  • Olive or Avocado oil
  • One large yellow onion
  • Bay leaves (optional for those of you who have nothing more than salt and pepper in your cupboards)
  • Crock pot
  • Cookie sheet
  • Salt, Pepper

To start, preheat your oven (that’s the large boxy thing in the middle of your stove) to 375 degrees.

  1. Place the bones in a large bowl and drizzle them with keto-friendly oil. I use avocado oil. Olive oil works too. You want to lightly coat the bones with oil on all sides. Toss them around a bit in the bowl with a spoon or (gasp!) your hands.
  2. Place the bones on the cookie sheet. I line mine with foil to make clean up easier. Sprinkle a little salt and pepper on them and place them in the oven. Roast them for 20 minutes. This is just to bring out the color not “cook” them. NOTE:  You can skip the roasting part of this recipe however roasting really brings out the flavor in your broth. If you want to give the broth a fair trial, roasting is encouraged.
  3. Cut up your onion. Nothing fancy needed here, just enough so the onion is in chunks. Place the onion in your crock-pot with the bay leaves. TIP: I save the ends of my onions from all the meals I make in a bag in the freezer and use these for my broth. If you aren’t cooking much, this may not be an option for you but I rarely make a meal without an onion so I end up with a full bag. You can save the “paper” or outside part of the onion too. That’s where most of the flavor is.
  4. Place the roasted bones in the crock-pot and fill the crock with enough water to cover the bones. The water is going to be your broth, so I usually fill it as full as the crock-pot can handle.
  5. Turn the crock-pot to the lowest/longest setting. On mine it’s “low” for 10 hours. Let the crock-pot simmer for at least 24 hours. I’ve simmered mine for 48 hours before. Longer means more flavor. Since your crock-pot will turn off after the time is up, you’ll just need to turn in back on. NOTE: If you don’t have a crock-pot you can do this on the stove using a large, heavy pot and the lowest setting on your burner to simmer the broth. It won’t burn the house down, I promise.

After 24-48 hours you’ll remove the bones and onion. You can use a strainer for this. Just pour the contents of the crock through the strainer into a large bowl.

It’s not going to look like the thin, watery stuff you get at the store. The broth will have lots of liquid fat in it. If you are eating keto (that’s why you are here, right?) I encourage you to leave the fat. Making broth with minimal seasonings (just the salt/pepper/bay leaves/onion) means it’s ready for any recipe. You’ll flavor it for the meal you are making.

I store my broth in the freezer in glass jars. You can use recycled glass jars from the store for this. Don’t fill the jar to the tippy top. Leave about an inch of space to allow for expansion as it freezes. You can also store in plastic containers or zip lock bags. Just make sure they are thick or double bag it in case it gets punctured in the freezer. Lay your zip lock bag flat in the freezer. This will take up less space and be easier to thaw when you need it. (I don’t have the broth picture in this post yet because mine is still simmering as i write this post.)

You can do it! I have faith in you! If you have questions, leave them in the comments. I’m here to help!

Let me know how yours turns out!