Insta Pot Bone Broth: Too Hot To Handle?

Bone broth is a nutrient-rich liquid made by simmering animal bones and connective tissue in water over a long period of time. It is believed to have several health benefits, such as improved gut health, better sleep, and joint support.

Bone broth can be made in an Insta Pot or a slow cooker. The Insta Pot method is quicker, taking around 3-4 hours, while the slow cooker method takes 24-48 hours.

To make bone broth in an Insta Pot, first, blanch and brown the bones (optional). Then, add all the ingredients to the Insta Pot, including the bones, vegetables, aromatics, apple cider vinegar, and water. Pressure cook the bone broth for 3 hours and let the pressure release naturally. Finally, strain the broth and skim the fat (optional).

Bone broth made in an Insta Pot is just as nutritious as the slow cooker method and has a similar delicious taste and texture.

The benefits of bone broth

Bone broth has been used for centuries across different cultures, and in recent years, it has gained popularity as a health food. Here are some of its benefits:

Rich in Nutrients

Bone broth is made by simmering animal bones and connective tissues in water, and it is an excellent source of nutrients, especially minerals derived from these tissues. Bones are rich in vitamins and nutrients, including calcium, magnesium, and phosphorus. The process of simmering bones in water with vinegar helps release nutrients from the marrow and breaks down tissues, resulting in a flavourful, nutritious broth.

Supports Joint Health

The gelatin in bone broth breaks down into collagen in the body, which is essential for joint health. Cartilage in the joints tends to wear down with use, and collagen may help protect the joints from unnecessary stress and damage by increasing the amount of collagen in the tissues. Bone broth is also a source of hyaluronic acid, glucosamine, chondroitin, calcium, and magnesium, which support joint mobility and a healthy inflammatory response.

Promotes Gut Health

Bone broth contains an amino acid called glutamine, which helps maintain the structure and function of the tissue that lines the gastrointestinal tract and may also reduce inflammation throughout the gut. Gelatin, the most abundant protein in bone broth, binds with water in the digestive tract, supporting the healthy movement of food through the intestines.

Supports Sleep

Bone broth contains the amino acid glycine, which has been found to improve sleep quality. It is thought that glycine regulates the internal body clock and lowers body temperature, preparing the body for sleep.

May Improve Skin Elasticity

Collagen is essential for skin elasticity, and as we age, the body produces less collagen, which can contribute to wrinkles and reduced skin elasticity. Bone broth, being a source of collagen, may help delay signs of ageing on the skin and improve skin elasticity.

While bone broth has many potential health benefits, it should be consumed in moderation as part of a balanced diet. It is also important to note that more research is needed to determine the benefits specific to bone broth, as most studies focus on the impact of individual nutrients or supplements.

The best bones for bone broth

When it comes to making bone broth, the best bones are those that have more connective tissue, such as marrow, tendons, and ligaments. Harder bones will also have more calcium and minerals that are essential to promote healing.

• Marrow Bones: These are the long bones of the animal, such as the femur. They are rich in marrow, which is a good source of nutrients.
• Knuckles, Joints, and Knee Bones: These bones have a lot of cartilage, which will eventually turn into bone as the animal ages. They add richness and flavor to the broth.
• Short Ribs and Oxtail: These bones are meaty and collagen-rich, adding body and depth to the broth.
• Chicken Feet: Chicken feet are high in gelatin and add a deeper flavor to the broth. They are also less expensive than other gelatin-rich bones.
• Soup Bones: These are affordable and readily available, making them a good option for a basic broth.
• Carcasses: Carcasses offer a well-rounded flavor and plenty of collagen from bones and connective tissues.
• Backs and Necks: These parts of the animal are collagen-rich, contributing to a richer broth.
• Riblets and Trotters: Meaty and flavorful, these bones add body and richness to the broth.

When choosing bones for bone broth, it is also recommended to look for organic or grass-fed animals, as they may have a higher amount of collagen and better flavor. Freshness is also important, but frozen bones can be used as well. Roasting the bones before simmering can also add extra flavor to the broth.

How to make bone broth in an instant pot

Making bone broth in an instant pot is easy, economical, and healthy. It is a great way to stretch your food dollar and provide your body with a boost of nutrients and protein. Here is a step-by-step guide on how to make bone broth in an instant pot:

Ingredients:

Bones from (1) 3-4 lb chicken

1 tablespoon apple cider vinegar

2 medium carrots, scrubbed and cut in half

1 medium parsnip, scrubbed and cut into large chunks (may substitute more carrots, if desired)

3 celery ribs (or ends and leaves to equal 1 cup)

1 large yellow onion, quartered with skin and root end intact

6 garlic cloves, lightly smashed

A handful of fresh herbs (sage, rosemary, thyme, and/or parsley)

Method:

• Place bones, vegetables, peppercorns, herbs, and vinegar into the pot of the Instant Pot.
• Add enough water to just cover the bones and vegetables in the pot, about 3/4 full.
• Wipe rim of insert dry with a towel. Place lid on Instant Pot and lock into place.
• Flip vent valve to 'Sealing'.
• Select 'Manual' or High-Pressure setting and adjust the cooking time to 120 minutes.
• Optional: to ensure a gelatinous bone broth, run the cycle a second time for 120 minutes on low pressure.
• When cooking is done, allow pressure to release naturally (10-20 minutes).
• Release any residual pressure using the vent valve before removing the lid.
• Allow broth to cool before straining the broth through a mesh-lined strainer into jars for storage.

How to store bone broth

Bone broth is a nutritious liquid that can be stored in various ways. Here are some methods to store bone broth:

Refrigeration

Bone broth can be stored in the refrigerator for up to five days. It is important to cool the broth to room temperature before transferring it to airtight containers like mason jars or BPA-free plastic bags/containers.

Freezing

Freezing is a great option for long-term storage, and bone broth can be frozen for up to six months to a year. Here are some ways to freeze bone broth:

• Ice Cube Trays: Freeze broth in ice cube trays for easy, pre-portioned use.
• Silicone Baking Molds: Fill a silicone baking mold with broth and freeze. Once solid, pop out the frozen broth blocks and store them in an airtight container.
• Glass Jars: Use glass mason jars to store broth in the freezer. Leave enough space at the top of the jar (about 1.5-2 inches) to allow for expansion during freezing.
• BPA-free Plastic Bags: Store broth in freezer-safe plastic bags, leaving a few inches of space at the top for expansion. Label the bags with the type and amount of broth, and any flavors included.

Dehydration

Bone broth can also be dehydrated and turned into a powder. Here are the steps:

• Reduce the broth: Concentrate the broth by simmering it in a large pot until it becomes thick and syrupy.
• Dehydrate: Spread the reduced broth on paraflexx sheets in a dehydrator until it dries and becomes brittle.
• Blend: Break the dehydrated broth into shards and blend it in a food processor until it turns into a fine powder.
• Store: Keep the powder in a small jar and add it to dishes as needed for flavor.

How to use bone broth

Bone broth is a versatile ingredient that can be used in a variety of ways. Here are some ideas on how to use bone broth:

Sip It

You can simply heat the broth and pour it into a mug to sip on. Many people enjoy a warm cup of bone broth in the morning as a healthy alternative to coffee. You can also add various seasonings to flavour the broth, such as grated ginger and spring onion, cracked pepper and celery salt, lime juice and fish sauce, tomato paste and basil, or miso and seaweed.

Use It In Soups

Bone broth can be used as a base for soups, adding extra flavour and nutrients. Try using it in recipes such as zucchini, turmeric and coconut soup, egg drop soup with greens and shiitake mushrooms, Vietnamese beef pho, or Thai Tom Kha Gai.

Use It In Gravy

Bone broth can be used to make a delicious and healthy gravy. This is a great way to add collagen and other beneficial elements to your Thanksgiving or Christmas dinner.

Make Cauliflower Rice

Cauliflower rice is a healthy and nutritious side dish. Cooking it with bone broth adds extra flavour and nutrients. You can also sauté some onion and garlic in bone broth before adding the cauliflower.

Use It In Mashed Potatoes

Adding bone broth to mashed potatoes not only enhances the flavour but also boosts the nutritional content. Simply add half a cup of bone broth to your favourite mashed potato recipe.

Use It In Stews

Bone broth is a great addition to stews, providing extra nutrients and health benefits. It can be used interchangeably with meat broth in vegetable-based stews.

Use It For Cooking Vegetables

Bone broth can be used to steam and sauté vegetables, infusing them with extra nutrients. Try cooking broccoli, spinach, kale, carrots, green beans, cauliflower, asparagus, or Brussels sprouts in bone broth.

Use It In Smoothies

Although it may sound unusual, adding bone broth to smoothies is a great way to boost their nutritional content. Try a bone broth protein mocha fudge smoothie for a delicious and healthy treat.

Use It In Braised Meat Dishes

Braising meat in bone broth is a great way to make it tender and juicy while adding extra nutrients. Try braised short ribs, pulled pork, shredded beef, or a lamb tagine.

Use It In Dips and Pâtés

Bone broth can be added to dips and pâtés for an extra boost of flavour and nutrition. Try using it in paleo hummus, pumpkin dip, or chicken liver pâté.

Use It In Place of Water

Bone broth can be used in place of water when cooking rice, quinoa, or other grains. It adds flavour and nutrients to your dish.

Make BBQ Sauce

Bone broth can be used as a base for homemade BBQ sauce, adding depth of flavour and extra nutrients.

Make Perfect Chicken Breasts

Bone broth can be used to cook chicken breasts, keeping them moist and juicy.

Freeze It for Later

Bone broth can be frozen in ice cube trays or silicone moulds for easy use in recipes later on. Simply pop a few cubes into a saucepan or microwave to thaw them when needed.

Frequently asked questions