instant pot bone broth

Instant pot bone broth

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. 

Instant Pot bone broth
Instant pot bone broth

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:

  • Soups

  • Stews

  • As liquid for rice, quinoa, millet, amaranth or any other type of grain

  • Risotto

  • Cooking vegetables

Instant Pot bone broth
Parsley
Instant pot bone broth

instant pot bone broth

  • prep time: 5 minutes

  • cook time: 2.5-3 hours

  • makes: 10-12 cups

Ingredients

  • 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. 

Equipment

  • Instant pot or large stock pot

  • jars or bottles of your choice

Directions

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

Stovetop alternative

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)


Instant pot bone broth is an easy way to make one of the most nourishing foods at home. If you don't have an instant pot, no problem, there is a stove top alternative. #bonebroth, #whole30, #gaps, #paleo, #instantpotbonebroth, #homemadebonebroth, #calmeats #instantpot #guthealth

chocolate nut and collagen bars

chocolate nut and collagen bars

It's 72 and sunny. The house is quiet and windows open. As I sit at my little desk, the wind is blowing fall air. It's mixing ever so slightly with the lavender bunch perched on the window sill. A subtle rustling of leaves and the ding of wind chimes give me pause. Can I just make this moment last? No, of course not. Everything must change.

When it comes to change, I'm certainly no stranger to it. I've moved around my entire life, lived in 3 different countries and been exposed to more than I probably even remember. But nonetheless, I'm resistant to change. I find it difficult. I feel it in my bones...the discomfort, the resistance. 

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golden milk with collagen

golden milk with collagen

When it comes to spices, many of us think of them as flavor enhancers in food. And while that's true, most spices contain a ton of health benefits. However, there's one spice that stands out in particular. And that's turmeric. 

Turmeric has been used in traditional Indian cooking for thousands of years and Ayurvedic medicine considers it to be not just food but medicine.  

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collagen coconut mango smoothie

I'm a big fan of the combination of turmeric and ginger and use these spices regularly throughout the week. But as soon as I hear my kids sneezing, I know a summer cold is upon us. So I turn to nature's antibiotics. To significantly increase these wonderful spices for maximum benefit, I use them in smoothies.

This smoothie does not disappoint. It's slightly sweet and coconutty and packed full of goodness including gut friendly collagen...because well, gut health! 


collagen coconut mango turmeric smoothie 

  • Prep time: 5 minutes

  • Cooking time: none

  • Serves 2

Ingredients:

  • 1 frozen banana

  • 2 cups unsweetened cashew, almond or coconut milk

  • 1/2 mango roughly chopped

  • handful spinach

  • 1 scoop collagen (1.5 tbsp)

  • 1 teaspoon coconut flakes

  • 1 tbsp coconut oil

  • 1 inch knob of minced ginger (I use a lemon zester)

  • 1/2 tsp turmeric

  • 1 tsp chia seeds (optional)

Equipment:

  • Blender

Directions:

Blend everything but coconut flakes and chia seeds. Pour into glasses and garnish with coconut flakes and chia seeds if so desired. 

 

 

collagen blueberry smoothie

collagen blueberry smoothie

I've discussed collagen and gelatin in previous articles and recipes and will be posting an article relating specifically to collagen shortly. Collagen has made a significant difference in my life since the day I started using it. I can't say enough about it and would encourage everyone to incorporate it in their lives. Thrive Market has a variety of options for different collagen, if you'd like to check it out here

I've also discussed the benefit of blueberries in this page and whether or not you're using fresh or frozen is up to you. The only thing I  recommend is using organic. They really do make a difference in taste. I like frozen since it adds another layer of creaminess to the smoothie. And the other thing I like is just how easy it is to make!

  • Prep time: 5 minutes
  • Cooking time: none
  • Serves 2

Ingredients

  • 1 cup fresh or frozen blueberries
  • 1 small frozen banana 
  • 1 scoop collagen (1.5 tbsp) 
  • 1 tbsp chia seeds
  • 1-2 tbsp coconut flakes
  • 2 cups almond, cashew or coconut milk

Equipment

  • blender

Directions

Add berries, almond milk, banana and collagen to blender and bend until smooth and creamy. Pour into bowl or glass and top with chia seeds and coconut flakes.