I'm sure if you're at all into healthy eating and gut health, you've probably been hearing a lot about bone broth. Truth be told, I didn't know what the hype was about until I had to make significant changes in my diet which included lots of gut healing foods, bone broth being one of the top foods (or liquids).
I know, I know, the sound of bone broth doesn't seem particularly sexy but in all honestly if you like chicken soup, you're probably going to like bone broth. The idea of making it myself seemed a bit daunting when I started down this gut healing road since the proper way of making bone broth is to let it simmer for 12-24 hours (or more) on really low heat but I resolved to give it a shot. And to my surprise it was great.
As the instant pot is a time saving and clever contraption though, I decided to make it my staple bone broth maker. Since hopping on the Instant pot train, I have to say, 2-3 hours is a pretty sweet deal compared to 12. But again, the method for making bone broth is entirely up to you.
Now let's talk about bones. Yes, I'm the creepy one who has bags of bones in the fridge and freezer. But honestly when it comes to making bone broth, you need free range organic bones so whenever you make any sort of chicken, save the bones. Got an organic rotisserie chicken? Don't toss the bones. Save everything and be weird like me. Remember that everything that goes into a chicken, ultimately goes into you.
So why is bone broth so good for your health?
Digestion - Bone broth contains important amino acids such as glycine, proline and glutamine which aid in healing and sealing the lining of the gut, improving the function of the entire digestive tract. Drinking bone broth regularly also improves diarrhea as well as constipation.
Joint, skin, hair and nail support - Bone broth contains collagen, which is one of the most important amino acids making up nearly a third of the proteins found the human body. It is responsible for maintaining and rebuilding skin and is found in the connective tissue throughout the entire body. It's also been shown to assist in reducing cellulite and accelerating hair growth. Sign me up!
Immune support - It's no surprise that our grandparents insisted on eating chicken soup when we got sick. Bone broth contains an abundance of minerals and an important amino acid, arginine, which is vital for immune health and optimal liver function.
Aside from dinking bone broth daily, you can use it in:
As liquid for rice, quinoa, millet, amaranth or any other type of grain
instant pot bone broth
prep time: 5 minutes
cook time: 2.5-3 hours
makes: 10-12 cups
Bones of a roasted pasture raised chicken (rotisserie chicken works great)
1 medium onion, peeled and roughly chopped
3-4 large carrots, washed and roughly chopped
1-2 celery stalks, washed and roughly chopped
1 whole clove garlic, peeled
1 tsp peppercorns
2 tbsp good apple cider vinegar
3 tsp dry parsley
1 tsp dry thyme
1/2 tsp ground ginger
* I use chicken bones for this recipe but if you're using organic beef bones, they're best if you roast them in the oven for 30 minutes at 350 degrees first.
Instant pot or large stock pot
jars or bottles of your choice
Place bones, water and apple cider vinegar in the Instant pot (lid off). Let sit for 30 minutes (the vinigar helps to draw the nutrients out of the bones). Then add the rest of the ingredients, seal your pot according to instructions and set it to the "SOUP" setting on "LOW PRESSURE" for 120 minutes. It will take time to get up to pressure so the total cooking time will be more like 2.5-3 hours.
Once the bone broth has finished cooking, turn off the Instant pot and let it naturally depressurize. This will take roughly 15 minutes.
Store in refrigerator for several weeks or freeze.
*Reheat when ready to drink it again
In a large stock pot, add bones and cover completely with water (don't over fill the pot, as you still need to add the vegetables), add the apple cider vinegar and let sit for 30 minutes - the acid helps to draw additional nutrients out of the bones.
Add the rest of ingredients and bring bone broth to a boil. Then reduce and simmer for 12-14 hours. (I recommend starting first thing in the morning)