Global · drink, lunch
Blended Tomato Basil Bone Broth (Sipping Broth)
Video by Naturally Nourished Ali Miller RD on YouTube · Open on YouTube
- Low carb (9.2 g net carbs) but not keto: 55% of the energy is from fat, and keto meals get about 60% or more
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
Each mug has about 19 g of protein, mostly from the bone broth, and the blended fresh tomatoes (pulp kept) add vitamin C, vitamin K and potassium, with extra virgin olive oil for healthy fats, in a warming savoury drink of about 250 kcal.
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Ingredients 7
Method
Tap a time to watch that step in the video.
- Bring 3 cups bone broth to a simmer. Meanwhile halve the tomatoes lengthwise, scoop out most of the seeds with a spoon (juicy, fresh tomatoes can keep them) and chop to make 3 cups. 6:45
- Take the broth off the heat and pour it into a blender with the tomatoes, 2 smashed raw garlic cloves, ½ tsp black pepper and ½ tsp salt. 7:45
- Blend on medium-high, add half the basil, and with the blender running drizzle in 2 tbsp extra virgin olive oil until creamy. 8:05
- Pour into 2 mugs and top with the rest of the basil, chopped. Sip warm. 9:27
Tip. As written it has about 1,000 mg sodium a mug, nearly half a day's limit: if your broth is salted, taste before adding the ½ tsp salt. Chicken or beef bone broth both work; choose one without maltodextrin or MSG.
The method is a summary in our words — the video shows every step.
One portion, 1 large mug (about 650 ml), gives you 1 of 2
Where the energy comes from one serve
- Net carbs 15%
- Protein 31%
- Fat 54%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin K High46%
55 µg a serve, mostly from packed fresh basil leaves (45%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin C High43%
39 mg a serve, mostly from roma tomatoes (95%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin E High23%
3.5 mg a serve, mostly from virgin olive oil (56%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin B6 High20%
0.3 mg a serve, mostly from roma tomatoes (64%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Potassium Source19%
890 mg a serve, mostly from roma tomatoes (72%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin B12 Source15%
0.4 µg a serve, mostly from bone broth (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin A Source14%
129 µg a serve, mostly from roma tomatoes (88%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Folate Source12%
48 µg a serve, mostly from roma tomatoes (84%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Iron Source11%
1.9 mg a serve, mostly from roma tomatoes (42%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium Source11%
46 mg a serve, mostly from roma tomatoes (64%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Show the other 5
Zinc9%
1 mg a serve, mostly from roma tomatoes (54%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Omega-38%
0.1 g a serve, mostly from virgin olive oil (84%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Selenium7%
4.1 µg a serve, mostly from bone broth (89%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Calcium5%
64 mg a serve, mostly from roma tomatoes (42%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Naturally Nourished Ali Miller RD; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.