Beef bone broth soup with leafy greens

Why This Works for Intermittent Fasting

Beef bone broth is one of the gentlest ways to interact with a fasting window — it delivers collagen, gelatin, and trace minerals with very few calories, so it won't spike insulin the way a full meal would. The gentle ratio of protein to fat here means strong satiety without digestive strain, making it easy on the gut whether you're sipping it mid-fast or using it to ease back into eating. Adding leafy greens and low-starch vegetables at the end boosts magnesium, potassium, and vitamin K without introducing any sugar or starch.

Ingredients

For the broth:

• 1.5 kg (3 lbs) beef marrow and knuckle bones (ask your butcher for a mix)
• 1 beef marrow bone, split lengthwise (optional, for extra richness)
• 2 tablespoons apple cider vinegar (helps draw minerals from the bones)
• 1 onion, quartered
• 2 celery stalks, roughly chopped
• 4 garlic cloves, smashed
• 2 bay leaves
• 1 teaspoon black peppercorns
• Sea salt to taste
• 3 litres (12 cups) water, or enough to cover the bones

To finish:

• 200g (4 large handfuls) kale or spinach, stems removed, roughly chopped
• 1 celery stalk, thinly sliced
• 1 small courgette (zucchini), diced
• 100g (1 cup) mushrooms, sliced
• 1 tablespoon olive oil or butter
• Fresh parsley or thyme, chopped, to serve

Instructions

1. Roast the bones (optional but recommended): Preheat the oven to 220°C (425°F). Arrange the bones on a roasting tray and roast for 30–40 minutes, turning once, until deeply browned. This step adds significant depth of flavor to the finished broth.

2. Start the broth: Transfer the bones to a large stockpot or slow cooker. Add the apple cider vinegar and enough water to cover the bones by a few centimetres. Let sit for 20–30 minutes before turning on the heat — this helps the vinegar begin drawing minerals out of the bones.

3. Add aromatics: Add the onion, celery, garlic, bay leaves, and peppercorns to the pot.

4. Simmer low and slow: Bring to a gentle simmer, then reduce heat as low as possible. Skim off any foam that rises in the first hour. Simmer uncovered (or on low in a slow cooker) for 12–24 hours, topping up with water if it reduces below the bones. The longer it goes, the richer and more gelatinous the broth will be.

5. Strain: Remove from heat and strain the broth through a fine sieve into a large bowl or pot, discarding the bones and solids. Season generously with sea salt.

6. Cook the vegetables: Return the strained broth to the pot and bring to a simmer. Add the courgette and mushrooms and simmer for 5–6 minutes until just tender. Add the sliced celery and kale or spinach in the last 2 minutes, cooking just until wilted.

7. Finish and serve: Ladle into bowls, drizzle with olive oil or a pat of butter, and scatter with fresh parsley or thyme. Serve hot.

Nutrition Per Serving

Fasting Compatibility

This broth is a staple for OMAD and extended fasting protocols — its minimal calorie load and rich mineral content make it ideal for sipping during a multi-day fast without meaningfully breaking the fasted state. It also works well as a gentle first meal when ending a longer fast, easing digestion back into gear before heavier food.

Related Recipes

• Bone broth with collagen
• Pan-seared liver with bacon and onions
• Beef and egg skillet with peppers

This recipe is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have an existing health condition.