Instant Pot Bone Broth KETO

This Instant Pot Bone Broth Recipe is delicious, packed full of natural collagen and nutrients, and is so easy to make. Made with both chicken and beef bones, learn how to make this super versatile Instant Pot Bone Broth and enjoy all the amazing health benefits of traditional bone broth in a fraction of the time. 

• ❤ With love and full tummies ~ Mama Bear  ❤

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  Servings: 20 Cups | 4 net carbs | Total Cook Time 4 Hours
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• Ingredients :

6 pounds beef bones - preferably a mix of marrow bones (femur bones) and bones with meat on them (oxtail, short ribs, and knuckle bones cut in half)

4 pounds chicken feet

6 tablespoon olive oil - divided

4 carrots - scrubbed and cut in half

4 stalks celery - chopped

2 large yellow onion - quartered with skin and root end in tact

2 head garlic - halved crosswise

4 whole cinnamon sticks

6 whole star anise

4 bay leaves

2 teaspoon whole black peppercorns

2 teaspoon kosher salt - plus more to taste

2 tablespoon apple cider vinegar

20 cups cold water - or enough water to come 1-inch below MAX fill line

Instructions :

• Blanch the bones (optional). Add your bones to a large stockpot and cover with cold water. Bring to a boil over high heat and simmer for 10-15 minutes before draining and rinsing with water.

• Sauté vegetables (optional). As the bones are blanching, set your Instant Pot to Sauté Mode on HIGH heat. Once your pot is hot, add 1 tablespoon of olive oil and add the vegetables. Brown the vegetables, approximately 3-4 minutes on each side. Remove and set aside.

• Sauté blanched bones (optional). Set your Instant Pot to Sauté Mode on HIGH heat. Once hot, add an additional tablespoon of olive oil and transfer beef bones in a single layer (you may need to do this in 2 batches) to the Instant Pot. Cook each side for 3-4 minutes or until brown.

• Turn off sauté mode.

• Add all ingredients to Instant Pot. Transfer all bones and vegetables back to the Instant Pot. Add the cinnamon sticks, star anise, bay leaf, black peppercorns, salt, and apple cider vinegar. Fill your Instant Pot with water so that it reaches approximately 1-inch below the MAX fill line.

• Pressure cook bone broth. Lock the lid onto your Instant Pot and set the steam release knob to "sealing" position. Select "manual" HIGH PRESSURE for 3 hours (180 minutes). It takes approximately 20 minutes for the Instant Pot to come to full pressure at which point the timer will start to countdown.

• Natural release. Once the three hours is complete, allow the pressure to release naturally (this will take approximately 20-30 minutes).

• Strain. Carefully strain your cooked broth through a cheesecloth or fine mesh strainer and add a couple of handfuls of ice to your beef broth to expedite cooling, if needed.

• Skim the fat from your broth (optional). Transfer broth to the refrigerator and allow the broth to cool fully. The result will be a hard, thick layer of fat and a bottom layer that is your bone broth (which should look like gelatinous brown jello). If desired use a fork to scoop off the top layer of fat. This will leave behind the healthy bone broth, minus the fat.

• Store your bone broth. Bone broth stores well in the refrigerator for approximately 5 days. If you make a large batch, I recommend freezing smaller batches in the freezer for up to 6 months (it reheats perfectly!).

Recipe Notes :

• If you prefer to brown your bones and vegetables in the oven: preheat the oven to 450 degrees F. Transfer the bones and vegetables (carrots, onions, garlic, celery) to a large baking sheet or roasting pans. Don't pile them all on top of each other- use two roasting pans if necessary. Roast for 30 minutes before gently tossing the bones and vegetables, and roasting for an additional 15-30 minutes more.

• Prefer to skip chicken feet? Simply replace with additional beef bones.

Best Bones for Bone Broth :

• The best beef bones to use are knuckles, joints, feet, and marrow bones.
• For added flavor incorporate meaty bones like oxtail, shank, and short ribs.
• Chicken feet contain loads of gelatin and are less expensive than other gelatin-rich bones. 
• The bones of younger animals contain a lot of cartilage, as it is this cartilage that will eventually turn to bone as the animal ages. For this reason, veal bones are particularly prized for making stock.
• If you can’t get your hands on any marrow bones, 1-2 whole roasted chicken carcasses will also work. Keep in mind, however, that your broth will contain less collagen.

How is Bone Broth Different ?

Technically there isn’t any clear hard line separating the three, but there are a few differences.

Bone broth: 

• Beautiful, golden, super-flavorful broth made by simmering bones (specifically those high in collagen) for a long period of time (often 12-hours on the stovetop) or pressure cooker for at least 3-4 hours. Once cooled, bone broth will usually firm-up into a jello-like consistency due to its high gelatin content.

Regular broth: 

• Unlike bone broth, regular broth is usually lighter in color and flavor. Made from simmering meat (sometimes on the bone, but not always) and aromatics in water for up to one or two hours.

Regular Stock:

• Stock lies somewhere between bone broth and regular broth. Made with more bones than regular broth (but typically not the high collagen type) and is usually simmered for a slightly longer period of time. Given the longer cook time, this regular stock typically contains higher traces of gelatin.

How to Store & Freeze Bone Broth :

• Before storing your bone broth in the refrigerator or freezer you want to bring it down to room temperature. You want to do this as quickly as possible to prevent any chance of contamination as bone broth is the perfect breeding ground for nasty bacteria.
• The easiest way to do this is by adding a couple of handfuls of ice to your pot, covering, and then waiting for the broth to cool. Ice helps expedite this process.
• You may also create a large ice water bath for your pot by filling your sink (or bathtub) with ice water by 2-3 inches. Place your pot directly in the ice water and allow it to cool.
• Once cooled, transfer your broth to mason jars with lids or airtight reusable storage containers. Refrigerate your broth for up to one week. 
• If you plan to freeze your broth, transfer desired amounts to large ziplock bags with most of the air removed and seal completely. Lay flat and allow at least 4-6 hours to freeze completely. Or, use ice cube trays to freeze smaller portions (like these silicone ice cube trays with lids). Enjoy within 3-4 months.

Frequently Asked  Questions:

Do I have to blanch the bones? 

• No. But if you have a little extra time, it’s highly recommended. Why should you blanch your bones? Blanching removes impurities from the bones. While these impurities won’t hurt you, they’re not pleasant and, even after straining, will leave your broth looking murky. If you don’t blanch your bones, be sure to strain your cooked broth through a fine-mesh cheesecloth. Will blanching remove a significant amount of gelatin and nutrients? No. I promise you’ll have plenty leftover.

Do I have to roast the bones?

• No. However, roasting (or browning your bones in your Instant Pot) will brown and caramelize them. This creates extra, yummy flavor. Don’t waste all the leftover stuck-on brown bits, either. Deglaze with a little water and make sure all those flavor bits find their way into your pot.

Benefits of Bone Broth:

Bone broth is highly nutritious. 

• As a total package, bone broth is rich with vitamins and nutrients such as calcium, magnesium, and phosphorous. The total amount will vary depending on the type of animal source and bones you use, but in general, you’ll find loads of calcium, magnesium, potassium, and phosphorus, Vitamin A, K2, and minerals like zinc, iron, boron, manganese, and selenium in any given batch of quality bone broth recipe.

It may protect the joints. 

• Tissues and bones contain collagen. When cooked, collagen turns into gelatin. This gelatin – liquid gold (when heated), jelly gold (when chilled) – is filled with amino acids, the building blocks of proteins. According to Medical News Today, gelatin is believed to do more than just support your joints, it’s also thought to improve gut health and digestion (Gelatin binds to the water in your digestive tract, helping food move through your gut easier), improve sleep, improve mood, help skin health, heart health, bone health, and may even help you feel full, longer. 

It may aid in digestion. 

• Especially for people with inflammatory bowel disease or leaky gut syndrome according to this article which explains that specific amino acids may decrease the duration of active disease and contribute to the maintenance of IBD remission.

May lead to a better nights sleep. 

• According to Neuropsychopharmacology, Glycine, a non-essential amino acid found in bone broth, like this Instant Pot bone broth recipe, may improve sleep quality. Of course, more research is needed.

Claims that it may help you lose weight. 

• Since bone broth is a rich source of protein some like to claim that it will help you feel fuller, longer, and therefore help you lose weight. I know that for me personally a cup of bone broth would never fill me up so I’m highly suspicious about this one.

Nutrition :
Calories: 440kcal | Carbohydrates: 4g | Protein: 20g | Fat: 38g | Saturated Fat: 4g | Cholesterol: 76mg | Sodium: 548mg | Potassium: 97mg | Fiber: 1g | Sugar: 1g | Vitamin A: 461IU | Vitamin C: 2mg | Calcium: 105mg | Iron: 2mg

Source: Jessica Randhawa