So by now you’ve probably heard about the amazing health benefits of bone broth. It’s definitely not a new thing but recently with whole foods becoming more popular people are starting to use it in everything. There are a couple ways you can incorporate bone broth into your diet by using Bone Broth Protein Powder or by making delicious and nutritious homemade bone broth with actual bones! I do both but I love making homemade bone broth, its great to add to any recipe that calls for stock and its also amazing just to drink for lunch or a snack and its so good for you! Today I’m going to share my tasty Instant Pot bone broth recipe with your but first here is some information from Shape Magazine on the benefits of bone broth.
8 Things Bone Broth Can Do for Your Body
1. Heal and seal your gut. A cup of bone broth a day works miracles for leaky gut syndrome, but it’s also good for protecting non-leaky guts, according to Jill Grunewald, a holistic nutrition coach and founder of Healthful Elements. The gelatin in the bones typically used for making broth (such as knuckles, feet, and other joints) is said to help seal up holes in intestines. (People who have leaky gut syndrome have porous intestinal linin
g.) This “patching” can help ease chronic diarrhea, constipation, and even some food intolerances.
2. Protect your joints. Taking glucosamine supplements has long been used as a first line of treatment for people with joint pain, but it turns out that bone broth has glucosamine, too. Unlike pills, the broth offers other nutritional and health benefits that can help reduce pain. Chondroitin sulfate, which is found in the cartilage that protects joints, for example, has been shown to help prevent osteoarthritis.
3. Look younger. Bone broth is a rich source of collagen, which is also naturally occurring in the body as a joint protector and
stabilizer. Experts are torn on whether the skin-firming, joint-strengthening benefits of ingesting collagen are there, but studies have shown an improvement in skin’s elasticity and fine lines from collagen supplements. (Learn more about whether you should be adding collagen to your diet.)
4. Sleep better. Research has shown that glycine, found in bone broth, may help improve sleep and ward off fatigue.
5. Support healthy immune system. Because of bone broth’s high concentration of minerals, Mark Sisson, author of The Primal Blueprint, goes as far as to call bone broth a “superfood” that can strengthen your immune system. (Maybe your grandma was right about feeding you endless bowls of chicken soup when you got sick.)
6. Increase bone strength. The phosphorus, magnesium, and calcium in the bones seep out into the broth, leaving you
to sip all those essential nutrients for your own healthy bones.
7. Supplement your diet. While bone broth cannot (and should not) be your means for essential nutrients like amino acids, if you don’t regularly eat meat, it can help supply amino acids from animal protein via bones. Amino acids are important for muscle recovery and energy—two key pieces of your fitness performance.
8. Eat healthier. While the bone broth trend might have started with drinkable broth in a cup, there are many other ways you can eat and cook with bone broth. Check out some of the smart ideas, here:
How to Eat Bone Broth
- Drink it straight up. Pour it into a thermos and take it on your commute.
- Use it to make grains. When cooking your favorite ancient grain, such as quinoa or farro, use bone broth instead of water.
- Freeze for later use. Pour bone broth into ice cube trays and freeze. You’ll have individually portioned broth at the ready.
- Make soup. This is a tried-and-true way to use bone broth. Start from scratch (when possible) or use store-bought bone broth as the base for any soup or stew.
Ok so now we know why to incorporate this amazing super food into our diets so lets get started making some!
Gather your ingredients and there is only a few. I start with a carcass from baked chicken.
I make a chicken about once a week to make new broth and also because the meat can be used in all sorts of recipes throughout the week like shredded chicken tacos, soups, and my favorite is to throw in a salad for extra protein.
The rest of the ingredients are pretty simple, carrots, celery, onion, parsley, red pepper flakes, salt and pepper. That’s it!
Add all your ingredients to your Instant Pot and fill the water to the Max Fill Line inside the stainless steel Instant Pot. Close the lid on the Instant Pot and set it to High Pressure for 120 minutes making sure the pressure release on the top is closed. It will start to pressurize and then cook for 120 minutes.
Now its just waiting the 2 hours for the broth to cook. It may seem like a long time but compared to the 4 hours it usually takes to make bone broth in a pot on the stove its really not long at all! I use this time to make sure I’m ready to jar up the bone broth when it’s done cooking. Get your quart mason jars, a strainer and a big bowl or I use my Pampered Chef batter bowl to pour the strained broth into. I really like the batter bowl for this because it has a pouring spout.
I actually grew up on a chicken ranch in Montana so baked chicken and bone broth were always a staple in our house. My mom makes so many delicious baked chicken recipes I will make sure to share some of them in my upcoming blog posts.
When the 120 minutes on the Instant Pot is done release pressure valve on the top of the lid and wait till the small silver ball drops, this means the pressure is low enough to open the lid.
Doesn’t that look amazing! Let the broth cool for 20-30 minutes with the lid off before pouring through the strainer and then pouring into your mason jars. And just like that it’s done! With little effort you have a nutritious broth to add to all your meals during the week. I usually freeze 2 jars and keep 2 in the fridge for later use. Check out the full recipe below and like and share this recipe if you love bone broth as much as I do!
Here is the full recipe:
Instant Pot Chicken Bone Broth
1 Cooked Chicken Carcass
2 Celery Stocks
1/4 or 1/8 Teaspoon Red Pepper Flakes (depending on how spicy you like it 😉
1 Teaspoon Salt
1/4 Teaspoon Pepper
1 Place your chicken carcass in the instant pot.
2. Cut your carrots, celery and onion in half and place in the Instant Pot.
3. Add parsley, red pepper flakes, salt and pepper.
4. Fill with purified water to the Max Fill line on the inside of the Instant Pot.
5. Close the lid on the Instant Pot and set it to High Pressure for 120 minutes making sure the pressure release on the top is closed. It will start to pressurize and then cook for 120 minutes.
6. When the 120 minutes on the Instant Pot is done release pressure valve on the top of the lid and wait till the small silver ball drops, this means the pressure is low enough to open the lid.
7. Strain the broth into a separate bowl.
8. Let cool and then pour the strained broth into your mason jars. Store in the fridge or freeze a few for later use.
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