When I was first diagnosed with Hashimoto’s Thyroiditis 20 years ago, my doctor gave me a prescription for a synthetic thyroid replacement and send me on my way. There was no counseling regarding diet and lifestyle changes to support my immune system.
Quite frankly, the discussion hasn’t changed much today in many doctors’ offices. Instead, this patient became much wiser. In 2012, I sought out different doctors, changed my drug protocol and dietary habits. It has been an eye opening and life affirming experience. This is when I first realized the power of food as medicine.
Chicken bone broth was one of the first recipes that was recommended to me. Why bone broth? Benefits of bone broth include: Boosting the immune system, reducing food intolerances/allergies, improving joint health, reducing cellulite. Pretty compelling, right? Our grandmothers knew what they were talking about when they kept pushing that chicken soup when we were sick.
It used to take me 1-2 days to make bone broth. Making bone broth is a labor of love, as it requires a long cooking process to extract the beneficial nutrients from the bones (thus the name “bone broth”). I’ve previously used a crock pot and let that guy cook for two days to get my bone broth just right.
Now, thanks to the miracles of modern technology i.e. Instant Pot, I’m able to make a batch of delicious bone broth in 2 hours.
MSD ESSENTIAL RECIPES: INSTANT POT CHICKEN BONE BROTH (paleo, whole 30)
An essential and versatile recipe. I has tremendous benefits when enjoyed as is, and you can incorporate chicken bone broth instead of chicken stock in recipes.
Special equipment needed: 6 quart instant pot, nut milk bag or strainer lined with cheesecloth, slotted spoon, freezer bags or storage containers
- Prep Time: 30 minutes
- Cook Time: 2 hours 30 minutes
- Total Time: 3 hours
- Yield: 2 quarts 1x
2 chicken backs
1 lbs chicken feet
3 chicken wings
1 onion, quartered
1 large carrot, cut into 2 inch pieces
1 celery stalk, cut into 2 inch pieces
1 whole garlic head, paper skins removed; top potion cut off
6 sprigs italian parsley
3 sprigs thyme
20 whole peppercorns
2 tsp sea salt
Place chicken backs, feet, and wings into pot
Layer in onion, carrot, celery, garlic, italian parsley, thyme
Top with peppercorns and salt
Ingredients should not exceed the “MAX” line indicated in the pot.
Carefully pour water into the pot, not to pass the 2/3 “MAX” mark. Water does not have to submerge the ingredients. The pressure cooking process will produce additional liquid so don’t worry.
Secure lid, set valve to “sealing”, select setting to “manual” and set cooking time to 2 hours on high.
After the above 2 hours cooking time is completed, let the pressure release naturally.
Using a slotted spoon, remove the larger solids and discard. Using a nutmilk bag or strainer lined with cheesecloth, strain broth into a large bowl.
Cool and portion to appropriate storage containers for refrigeration/freezer.
- CHICKEN PARTS: Feet, backs and wings are used in this recipe. Not only is it economical, but these parts of the chicken are a fantastic source of gelatin and collagen. If chicken feet really creeps you out, please replace with backs & wings or all wings.
- VINEGAR: A lot of bone broth recipes add a small amount of vinegar to maximize extraction of nutrients from the bones and cartilage. With pressure cooking time and the small size of the chicken parts, this will be unnecessary.
- STRAINING: After scooping out the large bits with a slotted spoon, I will use a nut milk bag to strain my bone broth. Please note that I have a bag used exclusively for broths, or else you will end up withy broth flavored nut milk (not good, unless you into that kind of thing).
- STORING: Since I make bone broth regularly, I will freeze my broth. Freezer space is always at a premium, so I will portion out 2 cup amounts in Ziploc freezer bags and store them flat. Please use whatever storing method works best for you!