A few months ago I posted about bone broth and I have since upgraded from Crockpot to InstantPot. Nothing against using a Crockpot to make bone broth but going from 12 hours to 2 hours in the InstantPot is a game changer. I use bones from cooked whole chickens, venison, beef, or lamb, pretty much whatever I can collect from my meal preps. I’ve seen recipes for bone broth taking 24+ hours in the Crockpot, using bones that are initially pre-cooked cuts down on the time needed and further more when using the InstantPot.
I think I need a bigger pot! Covered in turmeric a powerful antioxidant and anti-inflammatory. Thankfully it all fit after it thawed out a bit.
All done, now time to separate the bones and bits from this liquid gold! I always enjoy snacking on the bits of meat while I’m straining the bone broth.
If you didn’t read my previous post on bone broth or are curious what all the rage is about here are a few highlights of the benefits of drinking bone broth. When making bone broth the cooking process breaks down the bones, marrow, fat, and cartilage and releases amino acids, collagen, and gelatin into the broth to create a natural liquid multi-vitamin. Bone broth promotes GI healing and digestion. The collagen and gelatin help to repair “leaky gut”, support bone and joint health, and are key to healthy looking skin. Having a healthy digestive system creates better absorption and bio-availability of nutrients, vitamins and minerals which in turn supports your immune system and overall health. Additionally, amino acids aid in detoxifying the body, joint and muscle support. The skin is the largest organ in the body and collagen is the most abundant protein in the body, it makes up 70% of the skin structure.
There are so many uses for bone broth other than drinking it warm as your morning cup of Joe. It can be used as a base for soups, stews, cooking rice, quinoa, beans, added to meat as a braise or sauce. Basically any where you would use water you can replace it for bone broth to kick up the nutrition and healing power of your food. Bone broth is a versatile liquid that can be adapted to any culinary flair, whether its a basic rice dish, a Mexican taco soup, or a Moroccan chickpea dip use your imagination and experiment.
Ready for the freezer. What do I add to the bones? 1 tbsp Turmeric, 2 tbsp Apple Cider Vinegar, 1 lemon quartered, 6 cloves garlic whole, 1 tbsp whole peppercorns, 1 tsp salt, 1 bay leaves, chopped veggies or scraps from meal prep onion, celery, carrot. Since the bones I use are left over from previously cooked and seasoned chicken, venison, beef, and lamb I do not add a ton of extra seasonings but you can add whatever fresh or dried herbs you like thyme, parsley, rosemary etc. Cover with water, cook on high pressure for 2 hours.
Here are a few of my favorite recipes: Venison Pho and Braised Beef and Tricolor Quinoa w/ Broccoli.
Recipe for Miracle Noodle Pho 2 servings:
6 cups bone broth (venison or beef)
1/2 large onion, chopped
1 dried star anise
1 to 2 tsp fresh grated ginger
2 cloves garlic, grated
1/2 tsp ground cinnamon
1/4 tsp ground clove
1/4 tsp ground fennel seeds
1/2 tsp freshly ground black pepper
2 green onions
1/2 tsp sea salt
2 cups broccoli
1 carrot sliced
3/4 to 1 pound venison or grass-fed beef
2 Tbsp fish sauce
1 tbsp coconut aminos
Simmer the herbs, spices, carrot and onion in the broth for at least 20 minutes to infuse flavor, add in meat and broccoli, cook until tender. Serve over rinsed and drained Miracle Noodles for a low carb delicious meal.
Roast beef, quinoa and broccoli 2 servings:
1/2 cup tricolor quinoa
1 cup bone broth
1 tsp no salt organic seasoning
Bring to a boil and reduce to simmer until tender approximately 15 minutes.
4 cups broccoli
2 tbsp butter
1/2 cup bone broth
Cook broccoli with bone broth and butter until tender. I use a non-stick pan with a lid
3 lbs grass fed beef roast (you will have left overs)
1/2 cup bone broth
1 tsp Worceschire
1/2 tsp garlic powder
1/2 tsp pepper
1/2 tsp salt
In a roasting pan season meat, add broth to pan (it will help make a nice gravy) cook at 350 until desired temp and doneness, 130 degrees for medium-rare.