Delicious Bone Broth

Bone Broth BeforeBone broth seems to be the healthy elixir of the decade! This age old concoction is everywhere you turn!  We live in a world of convenience, but the truth is that when it comes to eating, nothing is as satisfying as cooking up a wonderful meal for your family, especially one rich in nutrient dense content.

Enter bone broth… cooked in the Instant Pot!  Win, win!

I have to admit that I dreaded the process of making bone broth when I first got started on the journey to reclaim my health several years ago after being diagnosed with Hashimoto’s. Simmering beef bones for 24-72 hours to allow for marrow to cook and release minerals in the process was not something I looked forward to. Consuming bone broth on a regular basis reduces inflammation and helps heal the gut by strengthening the intestinal lining. I knew I had to do it, but I didn’t want to cook these bones very often.

When simmered properly, marrow bones release amino acids, minerals, collagen and gelatin that help reduce inflammation and boost the immune system. These nutrients aid in lowering markers that wreak havoc in our bodies by improving conditions like allergies, arthritis, autoimmunity and digestion.

There is always a new product that claims to provide all of the benefits of bone broth without the long and extensive process of making broth at home. So I tried a few along the way, but always kept coming back to my favorite recipe. I started using an Instant Pot last year and it changed my life! Bone broth in two hours is just the solution I was looking for!

Bone broth is rich in many necessary minerals, like magnesium, sulfur, potassium and calcium. Collagen and glutamine help lower inflammation and improve health in multiple systems, including our joints, bones, skin and hair. Glutamine also heals leaky gut by sealing a permeable intestinal wall, while glutathione aids the body in the detoxification process. All of these nutrients help the body in lowering inflammation markers and ultimately boost our immune system.

My favorite way to consume a warm cup of bone broth is between meals while my digestive tract is resting to allow for its richness to penetrate and heal my gut without interruptions. Bone broth is a great recovery drink to repair muscles and joints after strenuous exercise. And that is exactly what I am drinking right now! Bone broth is a wonderful addition to soups and sauces. Use it instead of bullion or store-bought broth when cooking veggies, proteins, grains and starches.

To make traditional, healing bone broth, you must choose good quality grass-fed bones from your local farmers market or butcher shop. Aim for grass-finished also whenever possible. We are lucky to live in the country, with many choices. I usually order my bones from the Family Cow, a nearby Pennsylvania organic farm that delivers to our area, or pick them up at the Wrightstown Farmer’s Market and Non Such Farms in Buckingham.

Alright, so now that I have your attention, let’s cut to the chase and get right to this wonderful recipe already!

Bone Broth Ingredients

INGREDIENTS

1 4-lb bag of grass-fed beef bones

2 chicken feet, optional

3-4 carrots, peeled and cut in half

3-4 celery ribs, cut in half

2-3 scallions

1 onion, cut in half

2 bay leaves

1 bunch of thyme

2 springs of rosemary

1-2 large garlic

2 Tbsp pink Himalayan or Celtic sea salt

1 Tbsp organic apple cider vinegar

1 small ginger or turmeric root, peeled

INSTRUCTIONS

Preheat oven to 450 degrees. Line bones on a baking sheet and sprinkle with 1 tablespoon of salt. Roast for 20 minutes on each side. Prepare the vegetables and separate the rest of the ingredients while the bones are roasting.

Place the roasted bones and chicken feet in the Instant Pot. Pack in as many bones as you can without going above the max fill line. Add vegetables and spices. Fill the pot with filtered water just above the bones to guarantee a nice gel after the bone broth is refrigerated. Gelatinous broth is what we are looking for!

Lock the lid on to seal your Instant Pot. Set to manual high pressure for 90 minutes. The Instant Pot will take about 20 minutes to warm and pressurize before the timer starts to count down.

Once broth is ready, remove the bones using tongs and place them on a cooling rack. Once cool, you can store bones in the freezer for future use. I reuse beef marrow bones 3-5 times. I store them in a Ziploc bag and label it with the number of uses to make things easy.

Allow broth to cool for 30 minutes, remove vegetables and strain broth with a fine mesh strainer. Pour liquid into glass Mason jar containers and let the broth cool before storing it in the refrigerator or freezer until ready to use.

That is all! Easy peasy! Now my kitchen doesn’t smell like soup for days and we get to enjoy the wonderful benefits of homemade bone broth all the time. My family doesn’t even know I use bone broth to flavor most of the dishes they eat.

Bone Broth StorageA few things to keep in mind are that once you open a jar of bone broth, it must be used within 7 days. If you are following a low histamine diet, freeze your bone broth in smaller pint-size containers and consume in 1-2 days. Always refrigerate bone broth. When ready to use, warm broth in a saucepan over low heat and please don’t microwave bone broth, as most of its nutritious goodness will be lost.

When simmered properly, bones release amino acids, minerals, collagen and gelatin that help reduce inflammation and boost the immune system. These nutrients aid in lowering markers that wreak havoc in our bodies by improving conditions like allergies, arthritis and digestion.

Please share your experiences about making bone broth and all the wonderful ways you use it in your kitchen to heal your bodies and improve your health. I can’t wait to learn a few things from you too!

Be Healthy!

Eli