Restorative Pressure Cooker Bone Broth

Happy New Year!  I hope this year brings many exciting adventures, memories and transformations being either physical or personal.  For me, I can’t say I’m a New Year’s resolution kinda person, mainly because I’m just not good at sticking to things (okay, at least I admit it) I rather prefer to make my changes if and when I feel that they are needed.  It’s hard to describe, but I don’t feel the need to sit down on New Year’s Eve and think of things I’d like to change about myself, it’s more if I catch myself doing something that I feel I should or could do differently during the year, I’d rather focus on it then.

Our holiday was great, we spent two weeks in South Africa, first week was in Cape Town then the second week was in a small town about an hour and half outside Cape Town called Hermanus.  It’s a beautiful town with a huge bay, known for when the Southern Right whales spend a few months of every year breeding and rearing their calves before they head out for colder waters.  We then spent a few nights and New Year’s in Dubai enjoying the glamorous world of shopping malls, water parks and a touch of shopping in the spice and old souk.

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Spice Souk – Dubai
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New Years Eve celebration with my daughter
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Spectacular fire works display at the Burj Al-Arab

Having returned home to the UK, and still trying to get the laundry washed and life back on track, we can’t help but feel that besides the lingering memories of our trip, there is a rather uncomfortable tightness in the jeans.  Although we were really aware of what we ate, we could not but indulge in a few non-paleo items during the three weeks away.  We are, after all normal folk, and there is nothing nicer a cold glass of wine or a bowl of dessert when given the opportunity to relax with family and friends.

My first call to action is to make a big pot of lamb bone broth.  Bone broth helps with improving the gut, especially after gluten contamination, which happens when travelling.  This really can’t be helped when we are eating out at restaurants, airline food and on-the-go all the time.  It also helps with reducing inflammation caused by diet and over indulging (normally too much Sav Blanc).  For more information on the nutritional and health benefits of bone broth follow this link to the Paleo Leap website.

A few things I need to add about my bone broth, I don’t particularly fuss over the clarity and clearness or it, I’m happy to strain it and then store it in the fridge/freezer, heating up a cup when I feel like having one.  The other thing is that I don’t like to use strong flavours in mine, instead of onion I prefer spring onion and I don’t put garlic in, purely because my family won’t drink it if they have to go to school smelling of garlic everyday.  These are my personal tastes and preferences, but if you prefer to have these flavours then go ahead and add them, they will certainly enhance the flavour as well as giving added nutritional benefits.

So, making it is really easy, it normally requires a number of hours in slow cooker, but being an instant gratification person, I prefer to make mine in the pressure cooker of my Instant-Pot.  I pop into my local butchery who always has grass-fed bones available, and I normally get about 1kg of lamb bones (I prefer lamb for the flavour) and then add them together with whatever veggies and herbs I have in the fridge at the time.  

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Add all the ingredients into the pot

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Close the lid and press manual

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then press the + button to reach 120 minutes

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It will automatically shift to ON and start cooking 

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After two hours, I drop the pressure valve and give it a good stir, then repeat the process and run it again for a further two hours/120 minutes

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Once it has finished it’s run, I leave it to pressure itself down (I don’t release the pressure valve), cancel it and leave it cool down overnight.  The next morning a fatty scum has risen and settled on the surface.  

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I simply scoop off the scum, and remove the big pieces of bones and vegetables

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I then place a sieve over a bowl and strain the rest of the pot into a bowl, preferably with a little pouring spout

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From there it can be transferred into silicon ice-trays for easy access, mason jars (great for giving to friends) or simply cover and place in the fridge.  Once it cools down it will become gelatinous, this is great news because it means all the goodness has been leached out of the bones and connective tissue and is now ready for you.

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If another layer of fat settles on the top either remove it again or just warm it up with your broth, its all good healthy and really restorative.

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A lovely way to drink it, is to warm it up in the microwave, not too hot though, just 40-50 seconds, then use a sprig of rosemary to stir it, as you would a teaspoon.  Enjoy xx

Restorative Pressure Cooker Bone Broth
Yields 3
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Prep Time
5 min
Cook Time
4 hr
Prep Time
5 min
Cook Time
4 hr
Ingredients
  1. 1-1.2kg lamb bones (beef and pork may also be used)
  2. 3 litres filter water
  3. 1 large carrot, chunky chopped
  4. 6 spring onions, roughly chopped
  5. 2 Tbsp raw apple cider vinegar (Bragg is my choice)
  6. 1 Tbsp miso paste (optional, just adds great flavour)
  7. 1 Tbsp turmeric powder
  8. sprinkle of peppercorns
Instructions
  1. Place all the ingredients into an electric pressure cooker
  2. Cook for 4 hours, stirring halfway if need be
  3. Once cooked, leave overnight to cool down slowly
  4. Scrape the scum off the top, then strain the liquid through a sieve into a big bowl with a pouring spout.
  5. Either cover and leave in the refrigerator, or transfer to silicon ice moulds and freeze.
  6. Lasts up to 5 days in the fridge
Notes
  1. Add a few cloves of garlic and an onion for a stronger flavour
  2. Use a sprig of rosemary to stir the warmed broth as you would use a teaspoon
Eighty 20 Nutrition http://eighty20nutrition.com/

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