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How to Make a Great Bone Broth – Instant Pot, AIP, Low FODMAP

April 5, 2017 By Angie 4 Comments

Bone broth is an exceptional superfood, as everyone knows. But onions don't agree with everyone. This recipe is sans allium, low fodmap, and mighty tasty.

Bone Broth is such an exceptional superfood that everyone needs a fast and furious way of preparing it at home. This recipe contains no onion or garlic, so it’s great for those with FODMAP issues. Instead, dried mushrooms and fresh herbs intensify the flavour. It won’t have you chained to the kitchen for 14 hours as it uses the Instant Pot Pressure Cooker. And it makes a good 10cups /4litres, so it should keep you going for a week. Dive in!

Bone Broth, the Instant Pot and the Onions

No time for reading? Scroll down for the recipe.

Our bone broth making techniques have evolved. They needed to. We were desperate. The house was turning into a steam bath and mould was starting to accumulate in the corners. Broth making was robbing us of our leisure time. We had to stay home for those 14 hours, on guard, ready to top up the pot whenever liquid levels ran low. It was all getting a bit ridiculous, so we took the plunge and invested in an Instant Pot, the biggest we could find. It changed our lives. Really, it’s brilliant. From go to whoa, we have bone broth ready in about 4 and a half hours, the house is dry, and we’re free to come and go.

But there were other issues. FODMAP issues. Oh, man, the bloating and blocking can really get you down. I wouldn’t have thought that it’d be possible to make a good, deeply flavoured bone broth without onions, leek and garlic. All the recipes for any kind of stock call, at least, for onions. But they had to go. I started experimenting, and have come up with a mighty tasting bone broth, without the alliums.

Bone broth is an exceptional superfood, as everyone knows. But onions don't agree with everyone. This recipe is sans allium, low fodmap, and mighty tasty.

The Secret Ingredient for a Great FODMAP Free Bone Broth

There are, however, a few ingredients which particularly contribute character to a FODMAP free bone broth. Carrot and celery are standard, as is a good sprinkling of salt. Fresh herbs add loads of flavour – I always use bay leaves, parsley and rosemary, with occasional additions of oregano and thyme. A dash of vinegar helps suck the nutrients out of the bones. But it’s the addition of dried mushrooms which really packs the punch and takes an ordinary bone broth into the realms of greatness. You don’t need many, but they make the difference.

Use dried porcini mushrooms if you can. They’re considered the queen of the mushrooms here. I always have a bag of dried porcini in the dispenser. Fiorenzo’s brother and his wife are passionate about mushroom foraging. If they find a bounty, they might give us a few fresh ones, but I wouldn’t use them for broth. Too special, and too strong. Dried ones are the way to go. The dried mushrooms impart an earthy, smoky quality to the stock which you won’t receive in any other way.

Bone broth is an exceptional superfood, as everyone knows. But onions don't agree with everyone. This recipe is sans allium, low fodmap, and mighty tasty.

Instant Pot Bone Broth

I use about 1 kilo / 2 pounds of bones, more or less. Any kind of bones – chicken, pork, rabbit – but I prefer beef. (There’s a fish broth recipe here – the technique is a little different.) If I’m buying bones from my butcher I ask for one with no meat, but with lots of marrow. I fill the Instant Pot up to the 4 litre / 10 cup mark. I turn the valve to ‘seal’, and adjust the ‘Manual’ function backwards – 30, 29, 28…. – until the 0 clicks over to 120 minutes. Then I walk away.

With that much liquid, the Instant Pot’ll take around 1/2 an hour for the valve to seal, and then a bit longer for it reach maximum pressure. After counting down 2 hours, it’ll need about another 1/2 hour for the valve to fall. Approximate times. It doesn’t matter: you don’t need to attend to it.

When the valve has fallen and you open the lid, you’ll find the bones are all pock marked, their nutrients having been sucked into the broth. The flavour will be wonderful. Remove all the bones, and save some for your dog. Remove all the big pieces of vegetables and herbs. Then organise your equipment: mason jars, a funnel, a sieve, and a ladel. Also, roll up a piece of absorbent kitchen paper and stuff it into the rim of the Instant Pot to catch the drips. Place the funnel into a jar, cover it with the sieve, and ladel the broth into the sieve. That way you’ll have a lovely, clear broth with no floaty bits.

Bone broth is an exceptional superfood, as everyone knows. But onions don't agree with everyone. This recipe is sans allium, low fodmap, and mighty tasty.

Screw the lids on tight, allow to cool. Store in the fridge, and use it as the beautiful foundation for your soups, stirfry’s and sauteès. Or just drink it on it’s own. Enjoy.


Must Read

10 Potent Health and Beauty Benefits of Bone Broth. Although I’m sure there are more.


On the Side

The Weekday Paleo Breakfast Base  – Monday to Friday, we eat the same thing: vegetables with protein. When the diced veggies are wet-sauteèd with Bone Broth, so much the better.

Sticky Pork Ribs with Dissolved Apples and Prunes – an absolute winner Instant Pot recipe.

Instant Pot Love – 11 Irresistable Reasons You’ll Fall in Love with the Instant Pot – In case you need to be convinced.


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How to Make a Great Bone Broth - Instant Pot, AIP, Low FODMAP
 
Save Print
Prep time
10 mins
Cook time
4 hours
Total time
4 hours 10 mins
 
Bone broth is an exceptional superfood, as everyone knows. But onions don't agree with everyone. This recipe is sans allium, low fodmap, and mighty tasty.
Paleomantic: Angie - Paleomantic
Recipe type: Soups and Stews
This fits: Paleo, AIP, Whole 30, Low FODMAP
Serves: 10
Ingredients
  • 1kilo / 2 pounds bones
  • 1 medium carrot, roughly chopped
  • 1 stick celery, roughly chopped
  • 2 bay leaves
  • Sprigs of fresh herbs: parsley, rosemary, thyme, oregano, chives
  • 1 tablespoon dried porcini mushrooms
  • 1 tablespoon coarse iodised sea salt
  • 1 teaspoon apple cider vinegar
Instructions
  1. Place all ingredients into the Instant Pot.
  2. Fill with water to the 4 litre/ 10 cup mark.
  3. Place the lid on the Instant Pot. Turn the valve to 'Sealing'.
  4. Press the 'Manual' button and adjust the time backwards until '0' switches to '120', the maximum time. Walk away and enjoy your life.
  5. When the timer sounds, allow the pressure to release naturally.
  6. Remove the bones and vegetables from the broth.
  7. Roll up a piece of absorbent kitchen paper and stuff it into the rim of the Instant Pot. Place a funnel into a mason jar, and a small sieve over the funnel. Ladel the broth into the jars.
  8. Screw the lids on tight and allow to cool before storing in the fridge.
3.5.3226

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Related

Filed Under: Autoimmune Protocol, Autumn / Winter, Soups and Stews, Whole 30 Tagged With: autoimmune protocol, autumn/winter, beef, Health, Leaky Gut, paleo diet, Paleo Recipes, soups and stews, whole 30

Previous Post: « Octopus Salad with Lemon, Parsley and Thyme: An Appetizer, or a Main Dish Salad – Paleo, AIP, Whole 30
Next Post: Celebration Mini Fruit Tarts: Paleo, AIP, Low Fodmap »

Reader Interactions

Comments

  1. AP

    June 21, 2018 at 1:37 pm

    Thanks for this. Do you use the high pressure or low pressure setting on your cooker? Still don’t know much about how to use mine. AP

    Reply
    • Angie

      June 22, 2018 at 1:45 pm

      Hi there AP, Oh, definitely the high pressure. To be honest, I very rarely change the pre-set of the pressure. The only time I change the pre-set is if I’m using the IP as a slow cooker, in which case I’ll switch it to ‘high’. For Bone Broth, just set the Manual to 120 minutes and let it go!

      Reply
  2. Sarah

    July 17, 2018 at 11:38 pm

    Just made this. Thank you !! It made so much and is great. It’s a bit salty to me is my only complaint. I think next time maybe only half the amount of salt.

    Reply
    • Angie

      July 19, 2018 at 2:46 pm

      Hi Sarah, Oh, thanks for letting me know. So glad you liked the reciped. Ah, yes, salt can be tricky. Good idea – add less, and then you can always add more later, especially if using the broth as a base for soups and stews. I must remember to write ‘salt to taste’ in my recipes! Best in health, A

      Reply

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Hi, I'm Angie. Thanks for popping by. I'm here to help you say goodbye to allergies, reduce inflammation and lose weight... naturally and forever. Scout around the website, there's loads of information. And when you're ready to make real, sustainable changes, get in touch and I'll talk you through my Primal Health Coaching programs. You don't have to live with the pain - trust me. Been there, done that, I know. I'm looking to meeting you, and I look forward to helping you live a much healthier, happier life.

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Angelina Brazzale is a certified Primal Health Coach. She cna help you reach your goals of health and vitality through evolutionary diet and lifestyle practices.

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F* Off Inflammation. Forever. Many of us will tell F* Off Inflammation. Forever. Many of us will tell you this: you’ve got to get to the point where you’re angry - with yourself, with your body, with the pain, with all the health professionals who can’t tell you what’s going on, with that long list of side effects that comes with your anti inflammatories & painkillers.

You get angry & you start researching & you discover all these people who have had the same issues & who - amazingly - have resolved them or contained them or reversed them through diet & lifestyle choices. That is, through eliminating inflammatory foods &  behaviors & substituting them with nutritious foods & healing practices.

Lo & behold, they say. It works... & it’s simple.

🙋🏻‍♀️If you’re fed up, pissed off, can’t deal with it any more - reach out, get in touch. If digestion, inflammation, chronic pain & anxiety are your issues, then I know where  you’re at. I’m a Primal Health Coach, the ancestral health model put me back on track, & helping women avoid unnecessary suffering & get their groove back makes me happy. Which is an understatement.

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3 Seed Paleo Bread. Save this post - the recipe is 3 Seed Paleo Bread. Save this post - the recipe is up on the home page of my website at the moment. Later, find it under “Recipes”.

🥑🥚We love this for toast on the weekend, with a boiled egg and slices of avocado..
🍞When I bake a loaf, I slice it, wrap it and put it in the freezer.

💪 This is important. Because Paleo breads, pancakes, cakes, cookies & muffins should never be a substitute for your old way of eating. They should be an occasional treat. Most of your calories, most of the time, should be filled with nutrition & low carb. Paleo baked goods then become a delightful deviation - but not the norm.

Enjoy this recipe & when you bake it & make it, tag me! It’s what I used to make the croutons for the Caesar Salad a few posts back. 

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I just made a Reel! First time, thus not a very go I just made a Reel! First time, thus not a very good one. Like everything: you’ve got to practice.

In my first year of healing (2014-15) I did a Reset 4 times. Food is complicated. It’s so obviously not so much about nutrition as it is about addiction, emotions, habits. About how we identify ourselves and how we define happiness, togetherness, family, ritual, reward.

Takes a long time to reprogram all that. But you keep practicing. It gets easier. And then at some point the new way of doing things becomes natural, normal, the new you.

For me, it’s worth it - to not be dependent on pharmaceuticals & painkillers. To not be paying health professionals of all kinds every week. To be managing my situation through food & lifestyle choices. To feel strong.

If you need help setting up a new Heath practice & sticking to it until you get there - get in touch. I was at the point where I said, “I’ve got nothing to lose.” If you’re at that point, I can tell you - nothing to lose, and a lot to gain. 🙋🏻‍♀️❤️

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Caesar Salad! How good is it? Boiled egg, anchovie Caesar Salad! How good is it? Boiled egg, anchovies, shards of aged parmigiano, bacon cubes and croutons fried in the bacon fat. Perfectly, wonderfully balanced.

I made my 3-Seed Paleo loaf the day before so it was ready for the croutons. And we don’t have cos lettuce here so I used Belgium Endive. It was great. One of those dishes that when you make it, you think, why don’t I make this more often?

I adapted the recipe from Stephanie Alexander’s “The Cook’s Companion”.

This is how I made the dressing:

🥄 1 teaspoon salt
🥄 1/4 teaspoon freshly ground black pepper
🥄 1 teaspoon Dijon mustard
🥄 1 teaspoon lemon juice
🥄 2 tablespoons red wine vinegar
🥄 1/2 cup extra virgin olive oil
1 egg

1. Mix all ingredients together in a screw top jar. Shake well and set aside.

Fabulous. Try it!

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All dietary fats have received a lot of bad press All dietary fats have received a lot of bad press over the last 70 years... but they're making a comeback. The good ones, that is. The evil ones should be abolished for life. Do you know the different families?

	🍳	Saturated fats are an excellent source of fat, especially for cooking
	🥑	Monounsaturated fats are a great source of fat
	🥐	Polyunsaturated fats are difficult
	🍟	Trans fats, or “partially hydrogenated fats”, are poison...

🥑🥥 Healthy fats are super satisfying. They taste good and, together with complete, quality protein, they provide the feeling of satiety. With the right amount of fat in our meals we feel full for a long time, which means we’re less likely to go hunting for unhealthy snacks.

💎 If you want to read more about the fat families and what foods contain them, the post is up on the home page of my website now. Jump to my bio, click through & scroll down. Or, it’s here:

🇬🇧 https://angiebqualitylife.com/good-fats-bad-fats-and-poison/
🇮🇹 https://angiebqualitylife.com/it/grassi-buoni-cattivi-e-veleno/

And if you want to know how easy it is to reset your health, download the free guide that you’ll find in my bio. 🙋🏻‍♀️

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