Oxtail Bone Broth (with Soup Option)
Bone broth is one of the most time honored healing foods, and oxtail makes an especially rich and nourishing version. By roasting the oxtail first, then simmering it with vegetables and herbs, you create a deeply flavorful broth that’s full of gelatin, minerals, and slow cooked comfort. You can sip it as a pure broth or turn it into a hearty soup by leaving in the meat, potatoes, and carrots.
Ingredients
2–3 lbs oxtail, cut into sections
2 large carrots, chopped
2 medium potatoes, chopped
2–3 cups kale, torn into pieces
1 onion, quartered (optional)
2–3 cloves garlic, smashed (optional)
2 sprigs fresh rosemary (or thyme)
1–2 bay leaves
1–2 tsp sea salt (adjust to taste)
Water to cover
Instructions
Roast the oxtail: Preheat oven to 425°F. Place oxtail on a baking sheet and roast for 45–60 minutes, flipping once halfway through, until deeply browned.
Build the broth: Transfer roasted oxtail to a large stock pot. Add carrots, potatoes, onion, garlic, rosemary, bay leaves, and salt. Cover with water.
Simmer: Bring to a boil, then reduce to a very gentle simmer. Cook for up to 3 hours, skimming foam as needed and adding water if necessary.
Add the kale: In the last 10–15 minutes of cooking, place kale in a soup bag (or tied cheesecloth) and submerge. This allows minerals and nutrients to infuse without leaving fibrous greens in the final soup. Remove the bag before serving.
Strain for broth: For a pure sipping broth, strain out all solids and discard (or save meat separately).
Make it soup (optional): Shred the oxtail meat off the bones, then return it to the pot along with potatoes and carrots for a hearty, nutrient-dense soup.
Nutrition
Broth Only (1 cup serving)
Calories: ~60
Protein: ~7 g
Fat: ~3 g
Carbohydrates: ~1 g
Soup with Meat & Veggies (1.5 cup serving)
Calories: ~250
Protein: ~20 g
Fat: ~10 g
Carbohydrates: ~20 g
Benefits of Oxtail & Bone Broth
Gelatin & Collagen: Oxtail is rich in connective tissue, which breaks down into gelatin. This supports joint health, gut lining repair, and supple skin.
Mineral-Rich: Slow simmering extracts calcium, magnesium, and phosphorus from the bones, building blocks for strong bones and teeth.
Protein for Recovery: The broth provides easily digestible amino acids like glycine and proline that support muscle repair and stress resilience.
Satiety & Warmth: Oxtail broth feels grounding and satisfying, making it an ideal base for nourishing meals during colder months.
Why a 3-Hour Simmer is Better for Pro-Metabolic Cooking
Most bone broth recipes recommend simmering for 12–24 hours. While this does extract more minerals, it can also pull out excess iron and histamines, which may be irritating for digestion and metabolism.
In the pro-metabolic approach:
Shorter simmer = lower iron load → protects against excess free iron, which can drive oxidative stress.
Gelatin release happens early → most of the collagen and gelatin are extracted within the first 3–4 hours.
Lower histamine formation → shorter cook time reduces the chance of histamine build-up, making the broth gentler on sensitive digestion.
Better flavor balance → avoids the overly “gamey” or bitter taste that can develop with long cooking.
✨ A 3-hour simmer gives you all the joint healing gelatin, gut soothing amino acids, and rich roasted flavor all without tipping into the potential downsides of a marathon simmer.
How to Use in the Pro-Metabolic Diet
As a Sipping Broth: Pair with orange juice or fruit for a mineral rich, warming drink that balances carbs and protein.
With Meals: Use as the base for soups, stews, or sauces that include your 2:1:1 ratio (carbs:protein:fat).
Protein Support: Add broth to breakfast (such as alongside eggs and fruit) to round out amino acid intake without overwhelming digestion.
Gentle Digestibility: The gelatin supports gut health, making it an excellent choice for those needing digestive support in a pro-metabolic framework.
Kale Infusion, Not Fiber Load: Adding kale in a bag for the last 10–15 minutes lets minerals and phytonutrients enrich the broth without bringing in fibrous greens that can slow digestion.
✨ Tip: If you want a lighter broth, strain everything out and sip. If you want a full, balanced meal, enjoy the soup version with shredded oxtail meat, potatoes, and carrots.
Learn more about the Pro-Metabolic Diet
