April 4, 2019

Bone Broth from the Instant Pot™ to Nourish, Comfort & Heal

Name: Bone Broth from the Instant Pot™ to Nourish, Comfort & Heal
Cook time: 2 h 20 min
Total time: 2 h 20 min
Yield: 8
Cuisine: American
Ingredients: 1.5 kg beef bones (shanks, oxtails, knuckles and neck work particularly well); 2 medium onions, quartered; 2 carrots, cut into 4 cm pieces; 4 celery stalks, including leaves, cut into 4 cm pieces; 1/2 c apple cider vinegar; 6 cm piece fresh ginger, peeled and cut into 2 cm pieces; 1 piece of kombu (sea kelp), wiped with a damp paper towel; 2 bay leaves; 6 sprigs fresh thyme; 12 black peppercorns; 8 c filtered water; parsley, for serving

This delicious bone broth is guaranteed to warm you up and nourish your entire body from the inside out. It’s rich in flavour and soul satisfyingly delicious. Best of all, the Instant Pot™ makes bone broth quick and easy enough to work into your regular routine.

You may be wondering why I’ve been silent for so long. Well, every once in a while life throws us a curveball which upends the best laid plans.

Leaving my eldest son in Switzerland was a difficult moment, which forced my husband and me to recognise that we’re not getting any younger and, slowly but surely, we’re moving into a new phase of life. In a few short years, we’ll be right back where we started….just the two of us. As anyone who has already made this transition can tell you, it’s a lot harder than it seems.

Maybe that’s one of the reasons why, as soon as we got home, my husband had a health crisis. He had a twenty minute seizure in the middle of the night, which was absolutely terrifying for the entire family. However, we were blessed to learn — after extensive medical investigations — that the seizure was likely brought on by stress and exhaustion.

As delighted as we are to know he is not seriously ill, this experience was a true wake-up call. It’s forced us to re-evaluate lots of things — including how we eat.

Food Is Medicine

Whether we think about it or not, we are indeed what we eat. Whatever we put on our plates has a profound impact on our current and future wellness.

With two career families and increasingly busy schedules, it is often tempting to reach for ready meals or call in takeaway. Even restaurants serve factory-produced food as a time saving device these days!

However, these foods are often packed with preservatives, sugars, unhealthy fats and salt — all of which are deeply harmful. These unhealthy foods clog our livers, disrupt our hormone balance, and can lead to debilitating disease.

This is why many people find themselves migrating towards whole, organic, local food sources. It is also why we all need to pay more attention than we often do to what we eat. Fruits, vegetables, herbs, and spices all have the capacity to support our body’s natural ability to heal itself.

If you are a regular reader, you know that I often explain the benefits of including certain ingredients in your diet. However, from here on out, you will notice a much greater focus on healing, nourishing foods.

As I embark on a personal journey to use food, herbs, and spices to support my family’s overall health and wellbeing, I will share what I learn with you. I will also develop a series of recipes that are whole, balanced and healthy, without sacrificing flavour.

As my dear friend Savitri taught me, unsatisfying food can never be a durable solution to any health issue. So, I am on a mission to ensure that this healthy food is richly satisfying, and I hope you will join me on this journey.

Why Bone Broth?

You are undoubtedly wondering why I chose bone broth as my first recipe on this journey. I know. Bone broth is very trendy right now, and has been for a couple of years. However, unlike many fads, bone broth has staying power.

Grandmothers in cultures across the globe have served healing bone broths to the sick since the beginning of time. In addition, if you’re anything like me, few foods feel cosier or more satisfying than a warm mug of rich bone broth.

Listen. That feeling of satisfaction is your body speaking to you.

Bone broth nourishes and supports many of the body’s core functions. Bone broth is rich in:

Glutamine: An amino acid that helps heal your gut, stimulates the immune system, and supports muscle development.
Proline: An amino acid found in collagen which supports healthy joints, lustrous hair, and full, firm skin.
Glycine: A precursor for glutathione, an antioxidant and detoxifier which supports tissue building and repair, and a healthy immune system.
Adiponectin: A hormone which helps regulate blood sugar and break down fat.
Collagen: A protein that helps keep skin and hair healthy.

Moreover, bone broth is very easy to digest. Even better, a mug of bone broth before meals is a terrific, low calorie way to control your appetite!

About this Recipe

Which bones should you use? Your bone broth will turn out best if you use a combination of bones that are rich in connective tissue. The connective tissue in neck bones, shanks, oxtails and knuckles will ensure your broth is rich in flavour and healthy collagen.

Kelp

I have added kelp to this recipe for an additional layer of umami flavour. Remember, kelp is a key ingredient in dashi, which forms the flavour base of most Japanese food. It also packs a real nutrient punch, because kelp is a rich, natural source of iodine, potassium, magnesium and iron.

Ginger

Ginger is another ingredient which might strike you as unusual in a bone broth. However, I have included ginger for a flavour punch, and for its healing properties. Ginger is a natural anti-inflammatory, which is soothing to the stomach, fights infections, and supports a healthy heart.

Yum