Bone broth has many health benefits. It’s simple and easy to make. Substitute this broth for store bought broths in recipes and you’ll see a major difference in flavor. I often make a delicious chicken soup with cut up rotisserie chicken and roasted veggies. My family and I often drink this like tea.
Most bone broth recipes call for bell peppers, onion, garlic and/or celery which can cause pain, gas & bloating for IBS/IBD sufferers. This bone broth is my low FODMAP (fermentable olio-di, mono-saccharides and polyols), AIP (autoimmune protocol) bone broth recipe that is as delicious as it is healthy. Individuals with digestive disease should drink bone broth daily. It’s gut healing properties are second to none.
Anita RD’s Bone Broth
I have an 8-quart Instant Pot, if you only have a 6-quart then half this recipe.
Ingredients:
2 chicken frames*
2 parsnips
4 carrots
1 large leek, green parts only
2 bunches green onion, green parts only
2 small bunches chives
1 large bunch cilantro
2 tbsp ionized salt
1 splash of apple cider vinegar
2 bay leaves
15 cups water
*I use the bones from a roasted chicken. If you get raw chicken frames (soft bones and mostly cartilage with some lean meat on them), you will need to roast them in the oven first. Just put a little olive oil and salt, rub it all in and roast at 350F for 20-30 minutes.
NOTE: you can substitute the leeks & green onion for a large white onion and add 2 large celery stalks of you wish.
Instructions:
Wash, peel & roughly chop all veggies. Be sure to wash the leeks well, they tend to be sandy.
Add veggies, then chicken frames on top and all the other ingredients.
Set Instant Pot to soup setting with the vent closed and increase the time to 150 minutes
Once that cycle is complete, let it sit for 30 minutes.
Vent the pot and then on the venting setting, slow cook for 4 hours on low.
Remember, the longer the bone broth cooks the more nutrients get into the broth. Enjoy!
Anita Wallak is the founder of Eat Right To Live Right and is a Registered & Licensed Dietitian in the State of North Carolina. She has her MS in Nutrition and has been in the field of nutrition for 20 years. She is a member of Dietitians of Integrative & Functional Medicine and The American Dietetic Association.
Anita works with individuals who are struggling with a variety of digestive issues leading to pain, bloating, diarrhea, constipation & more. She teaches her clients how to identify which foods are triggering their symptoms so they can regulate digestion, manage their symptoms and enjoy food again.
