All about bone broth & how to make it
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If you’ve known me for any amount of time you’ve probably heard me talk about bone broth. It is an absolute staple for me and I try to consume it a few days a week if not daily. Bone broth is a traditional, food as medicine way people have been supporting their bodies for centuries. It is a way to use every bit of the animal that is grown and raised to nourish you.
Bone broth is rich in minerals, amino acids (the building blocks of protein) including collagen, glutamine, and glycine, and other nutrients. It not only supports the gut and its lining but it assists in repairing it. When we support the gut we support the whole body. Skin issues can be triggered if the gut is imbalanced, mood and sleep can be affected, so many things!! Regular consumption of bone broth can also support immune health and help reduce inflammation. Shall we just refer to it as liquid gold?
Traditionally bone broth is made by slow simmering bones from organic, pasture raised animals for for 24-48 hours to extract all the goodness. I used to believe it was impossible, but in fact you really can make good quality bone broth in the instant pot in less time 🙌🏻 Stove top is still king but if you need it done and put away in a matter of hours instead of days the Instant Pot is your friend.
Now that you know why you should be consuming bone broth you may be wondering, well where do I find bones?! If you happen to know a butcher local to you, ask them, if you don’t and are local to Whatcom County, you can purchase just bones (and other cuts of meat) from Carne in Bellingham. Meadow Fed Farms in Everson sells their beef by the quarter so it would be a good way to stock your freezer with quality beef and get bones in the process. If you are not local, Greensbury sells bones online as well.
If you want to make chicken bone broth, pick up an organic, pasture raised whole chicken - cook it, then use the bones for broth. (easy instant pot method: season whole chicken, add 1 cup water, place chicken on trivet and cook for 26 minutes at high pressure for a 4lb bird, natural release, enjoy dinner!) If you can get your hands on some chicken feet from a local butcher, add those in for your broth, so much collagen in there!!
Adding vegetables to your broth is optional, but will enhance the flavor and add more beneficial nutrients. Onion, garlic, carrot, celery, and fresh herbs are all good options. My simple hack: I keep a bag in my freezer for veggie scraps (any of the ends you’d typically cut off and discard, including onion skins, wilting herbs, etc.) then just toss it in when I’m ready to make broth. We’re literally turning trash into treasure here!
Here’s what you need:
Bones of choice: Organic & pasture raised, Chicken or grass-fed beef
Veggies- optional: Carrot, celery, onion, garlic, fresh herbs.
Apple Cider Vinegar
Water: Pure filtered water is best, I use my Berkey Water for this
How to do it:
If your bones have not been cooked then roast at 350ºF for 30 minutes with a drizzle of avocado oil and sprinkle of quality salt (here’s my favorite)
Place bones, veggies, 1Tbsp apple cider vinegar in your instant pot drum.
Fill with water to the fill line.
Put lid on and use the broth setting, 2 hours high pressure
Quick release or natural release. I prefer quick release and toss a towel on top to catch any splatter
Stove Top:
Place bones, veggies, 1Tbsp apple cider vinegar in a large stock pot
Fill with water ensuring all bones are covered
Bring to a boil
Reduce heat and simmer for 24-48 hours
Strain and pour into jars. I like to use wide mouth quart jars leaving about 2 inches of head space.
Cool on counter then place in fridge.
Once chilled you can transfer to the freezer
Broth will keep in the fridge for about a week. If the top is still sealed with a layer of lard it can keep for longer - use your discretion. Don’t discard the lard! It can be used as a cooking fat or add a little to your sipping broth.
Ways to use it:
Sip on warmed broth with a pinch of salt
Use in soups, curries, or stews
Use in place of water when cooking vegetables, rice, oatmeal, or anything really
Add to smoothies - I promise you can’t taste it!
I would love to hear all your bone broth adventures! What’s your favorite way to use bone broth?