The popularity of bone broth has soared in recent years, and for good reason! It is rich in minerals and health compounds that can help support the gut microbiome, reduce inflammation, and even improve the appearance of aging skin.
Some of the key nutrients in bone broth include:
- Collagen - the most abundant protein in the human body. It provides structural support and elasticity to bones, tendons, skin, cartilage, and joints.
- Glutamine - an amino acid that helps maintain the structure and function of tissue that lines your gastrointestinal tract. It may also help reduce inflammation throughout the gut.
- High Quality Protein - bone broth tends to be richer in protein than classic stock. One serving of chicken bone broth averages 10-20 grams of protein per cup!
- Electrolytes - minerals that support fluid balance in your body and include sodium, potassium, and calcium. Electrolytes help regulate signaling between your brain and nerve cells, muscle contractions, and fluid balance.
With all these health benefits it is easy to see why so many people are adding bone broth to their diet. This increased demand has created high price tags for ready to use products, which can range between $4-$8 per 8-oz. cup! The good news, however, is it is SIMPLE to make in your own kitchen using bones from roast chicken and vegetable scraps!
Bone broth, as the name implies, consists mainly of bones from animal carcasses boiled in water for a long period of time. An acidic ingredient like apple cider vinegar, tomatoes, or lemons are added to help extract more nutrients from the bones. Other additions like vegetable scraps or herbs may be added to add flavor.
When preparing bone broth on the stovetop it needs to simmer from 6-24 hours making it difficult to fit into your daily routine. As a safer alternative, you can use a slow cooker on its low setting. The better option, however, is using an instant pot pressure cooker. Not only does pressure cooking decrease cooking time, it also retains more nutrients, provides a better flavor, and helps reduce cloudiness that can occur when the cooking temperature gets too high.
To make chicken bone broth in the instant pot you will need:
- Approximately 2 pounds of chicken bones (from about 2 chicken carcasses)
- Splash of Apple Cider Vinegar (with the mother) - about 1 tablespoon
- About 2 cups of vegetable scraps (onion peels, carrot skins, celery leaves/ends)
- Fresh herb stems (parsley, thyme)
- 2 bay leaves and about 10 peppercorns
- Place chicken bones and vinegar in 6-quart instant pot insert. Add water to between the 1/2 and 2/3 marks.
- Set to high pressure and cook for 2 1/2 hours (150 minutes). Allow to naturally release. (You can reduce cooking time to 1 1/2 hours, but the end result will not be as rich.)
- Remove lid add vegetables, herbs, bay leaves, and peppercorns. Replace lid and cook for 2 hours (120 minutes). Allow to naturally release. (You can reduce cooking time to 1 hour, but the end result will not be as rich.)
- Strain out solids and place broth in large covered container or pot. Refrigerate 8-24 hours until the fat creates a thick layer on the top.
- Skim off and discard fat layer. Store broth in the refrigerator for up to 7 days or freeze up to 4 months.
Note: Each batch will taste a little different depending on how much of each ingredient you use. Your finished chilled product should be thick (like runny jello) since this is an indication of the collagen content. If it is too thin try more bones or less water the next time.
The video below details the process. Let me know if you have any questions and report back on how your chicken bone broth turns out using the comment section below!
Committed to your health and cooking success,