Tis the season…
For germs and sickness! It’s the time of year when many of us experience an increase in illnesses like the common cold and flu. If you haven’t already be sure to sign up for my newsletter and get my free download: 5 Tips to Naturally Support Your Immune System. You can sign up here!
One of my favorite things to do this time of year to support + boost my immune system is to drink bone broth daily. Bone broth has been shown to help ‘heal + seal’ the gut lining and keep it strong. Did you know that the majority of our immune system lies within our gut?! So having a health gut is key to having a strong immune system. The collagen in bone broth is what plays a key role in the ‘heal + seal’ process as well as supporting gut integrity.
Bone broth is made by slowly simmering bones with filtered water, apple cider vinegar, sea salt, vegetables and other spice and herbs if wanted.
Not only is it good for us, but I find it to be nourishing and comforting as well. It’s also very warming during these colder days.
There are some great brands of bone broth available these days, even in our local grocery stores, but I find it can get expensive pretty fast to buy it when we are using it daily or most days. So I like to make my own, and it really couldn’t be easier.
INSTANT POT BONE BROTH
WHAT YOU NEED:
2 lbs beef or chicken bones
Enough filtered water to cover bones
4 tbsp apple cider vinegar
2 tsp Redmond Real Salt or sea salt
Optional add ins for flavor: veggie scraps like garlic, onions, carrot, celery, and spices or herbs like black peppercorns, fresh ginger, rosemary, etc.*
Place bones in the instant pot along with veggies/herbs if using. Add in apple cider vinegar and salt. Add enough filtered water to cover everything, make sure not to fill past the ‘max limit’ in Instant Pot.
Put on lid, seal the valve, and turn on ‘Manual’ for 90 min.
Once done, let it naturally release. If you choose to release the pressure yourself, BE CAREFUL! It’s full of hot liquid, and that hot liquid will spray out the valve and this could cause some serious burns. Cover with a dish towel if you choose to manually release.
Let it cool for a bit then carefully removed bones and other ingredients with tongs and a slotted spoon. Discard the bones and extra bits.
Line a colander with cheese cloth and place colander over a large bowl or large glass measuring cup. I prefer a large glass measuring cup because it makes pouring the broth into jars easier. Carefully strain the broth through the cheesecloth lined colander. I like using a ladle to get the broth from IP to colander.
Once strained carefully pour the broth in glass jars to store. I like to let them cool almost completely before moving to the fridge where they are good for about a week. You can store in the freezer, but need to be careful not to fill the jars too full and let cool completely before placing in the freezer. Be aware that sometimes the jars may unfortunately crack and break while in the freezer, especially if they are too full. This has only happened to me a couple of times, but it can happen. Also, once cooled it’s common for the broth to gel (this is a good thing) and once cooled there may be a hard layer of fat on top. Just use a spoon to break it up and toss it.
Don’t have an Instant Pot? Don’t sweat it. You can also use your crockpot. You’ll follow the same steps as above, placing all ingredients in crockpot and covering with filtered water, then put the lid on and simmer on low for 12-24 hours. Strain and store as mentioned above.
You can use the broth in soups, stews, as cooking liquid for rice, etc. I also like to just have a warm mug daily during this time of year. I like flavoring it with salt to taste, black pepper, finely grated ginger and turmeric root, And sometimes blend in some ghee or butter for some healthy fats.
*I typically skip the aromatics (veggies, herbs, spices, etc) while cooking because we also give the broth to our dogs, and many of the aromatics typically used are NOT safe for dogs.