Instant Pot Beef Bone Broth

Instant Pot Beef Bone Broth Recipe (with Crock-Pot variation) and Joint Support Post Injury (or to Prevent Injury)

Instant Pot Beef Bone BrothI recently got a refresher in anatomy and medical terminology when I had to retake a medical terminology course (my previous credit was to old to count) and when I took an anatomy and physiology course. I learned all about shoulder joints and muscles such as the acromioclavicular joint, the supraspinatus muscle, and trapezius muscle. I got a refresher in all the gluteus muscles (gluteus maximus, gluteus medius, and gluteus minimus). I also got to reiterate how important joint health is for prevention and treatment of injuries.

While I’ll share with you below what you can do to prevent or treat an injury, it is always best to seek the care of your physician before starting any treatment or supplements as they may be contraindicated for you based on your personal medical history. In other words don’t do what I say just because I said it, check with your doctor first.

With the disclaimer out of the way, here’s what I recommend doing and why:

  • Triple Strength Glucosamine Chondroitin MSM (Shellfish-Free) Tablets

    • Shellfish free only because I personally am allergic to shellfish, and glucosamine supplements are often made with the shells of shellfish.
    • Glucosamine is used by the body, along with other chemicals, to build tendons, ligaments, cartilage, and the fluid surrounding joints. Taking glucosamine is thought to help support this process. While chondroitin may reduce pain and inflammation. In combination they promote and support joint health and movement.
  • Fermented Cod Liver Oil/Butter Blend
    • Regular fish oil is questionable, to me, because it is so highly processed the health benefits are often lost by the time the finished product is reached. Which is why I prefer fermented cod liver oil as the manufacturing process is less damaging to the Omega-3 oils and vitamins in the oil. There are numerous benefits to taking fermented cod liver oil (see this article by Katie the Wellness Mama or this article by Diane Sanfilippo for more information) but I recommend taking it specifically to reduce joint pain, stiffness, and inflammation.
  • Collagen
    • Collagen is a protein made from the amino-acids Glycine, Proline, Hydroxyproline and Arginine. Approximately 30% of the body’s protein consists of collagen. It can be located in the bones, tendons, ligaments, muscles, and connective tissue of the body and in the skin, hair, and nails. It helps gives strength and protects the body. As we age, collagen production naturally slows down resulting in loss of skin elasticity, joint stiffness, tendons and ligaments being less elastic and more. Following Hippocrates wisdom of “Let food be thy medicine and medicine be thy food” I already supplement my diet with collagen because of it’s numerous benefits (hello wrinkle reduction/prevention). Post injury I recommend increasing your intake with the following:
      • Collagen Hydrolysate, Great Lakes Gelatin
        • Collagen Hydrolysate is cold water soluble so it does not gel up like other gelatin. This makes it great to add to smoothies, guacamole (yes, I do this), puddings, into your shaker bottle with post work-out protein powder, to give bone broth an extra gelatin kick, etc. where you don’t want the jello like consistency. I add this to my morning coffee along with ghee, maca powder, bulletproof XCT oil, and coconut milk as a preventative measure.
      • Unflavored Kosher Gelatin, Great Lake Gelatin
      • Bone Broth Instant Pot Beef Bone Broth

        • Bone broth is having a shining moment with a walk up bone broth window in New York and numerous articles (here’s just one) and studies purporting it’s many health benefits. I’ve always loved how happy, warm, and nourished my tummy feels after having soup or stew made with real bone broth but it turns out I was actually getting health benefits from the broth. Bone broth helps in healing my gut, supporting my joints, boosting my immune system, and strengthening my bones too. Drinking a cup of bone broth a day is a great way to take advantage of the many benefits of bone broth. Other than Bare Bones Broth there isn’t a good way to take advantage of the benefits of bone broth unless you make homemade because commercial bone broth doesn’t have the same nutrients. Which thanks to the Instant Pot only take just over 2 hours total to make at home (see recipe below), although you can also make bone broth in a crock-pot or on the stove.
  • Natural Eggshell Membrane (NEM), by Natural Factors
    • NEM contains naturally occurring glycosaminoglycans including chondroitin and hyaluronic acid, NEM also contains collagen and other beneficial proteins for joint health and flexibility.
    • Note this supplement does contain Shellfish, so avoid if you have an allergy.

That’s what I recommend doing to help support and heal your body. It is also helpful to prevent injury by giving your joints the best nutrients so they can be strong to prevent minor injuries.

Instant Pot Beef Bone Broth

Prep time: 

Cook time: 

Total time: 

Serves: 6-8 cups

Ingredients
  • 3 pounds Beef Soup Bones (including two knuckle bones)
  • 4 large Carrots, washed and cut in half
  • 3 stalks Celery, washed and cut in half
  • 1 medium Onion, cut into quarters
  • 6 cloves Garlic, peeled
  • 1 tablespoon Apple Cider Vinegar
  • 1 tablespoon Diamond, or other brand, Kosher Salt
  • 6-8 cups filtered Water, do not fill past safe fill line on Instant Pot
  • Variations:
  • Add to recipe above
  • Pho Inspired: 1 Tablespoon Fish Sauce and 6 slices of peeled fresh ginger
  • Herbed broth: Add sprigs of fresh Thyme, Rosemary, and Parsley - no need to chop just add as many or as little as your taste prefers
Instructions
  1. Place all ingredients in Instant Pot
  2. Put lid on and turn to closed (locked) position
  3. Make sure vent is set to "Sealing"
  4. Plug in Instant Pot
  5. Press "Soup" setting
  6. Click - (minus) time button once to reach 120 minutes
  7. After a moment the display will change to On while the Instant Pot heats up. Once the pot has warmed up the display will start counting down
  8. When finished cooking turn off or leave on Warm cycle while waiting for pressure to release, when pressure float is down the lid can be opened safely
  9. Remove bones and vegetables with a slotted spoon
  10. Strain broth through a mesh strainer
  11. Enjoy! Use for soups, to drink, to freeze for later use in storage containers or using a silicone mold freeze individual portions for later use
  12. Crock Pot and Slow Cooker Variation
  13. Add all ingredients to Crock Pot- cook on low for 16 to 24 hours. The longer the better.

 

 

Paleo Super Bowl XLIX Recipe Round-Up

Photo by Puttsk.
Photo by puttsk.

While I’d love to use some of the photos of the amazing last 7 minutes of the NFC Championship game, where the Seahawks secured a trip back to the Super Bowl, those photos don’t come cheap. Seriously it’s $49 per month to use a photo (49ers and $49 per month- coincidence?  I think not). So here’s a link from Deadspin if you want to relive the game or this link to a video of the highlights in addition to the above photo of Horseshoe Bend in Arizona. You know, since the Super Bowl will be in Arizona. Anyway… What we’re really here for today is the food for a paleo Super Bowl menu!

Chicken wings, meatballs, chili, nachos, fries, potato skins oh my! Whether you are hosting your own Super Bowl Party, bringing a dish to a pot-luck, or just want something to snack on that is paleo compliant here’s a round-up of 15 paleo Super Bowl Party recipes for the Patriots @ Seahawks in less than 2 weeks:

 

Football

 

Banana Breakfast Muffins

Banana Breakfast Muffins

The San Juan Islands are always beautiful and amazing. Cell phone reception is spotty and terrible, which is wonderful! No work emails, voicemails, etc. But the San Juan Islands during the tourist off season are magical. It’s so quiet. Sometimes the only sound is your breathing. Hiking Mt. Constitution on Orcas Island is a favorite activity of ours when we visit. It’s even better when it’s cold as the view is spectacular and there aren’t many others as crazy as you to hike the mountain in the cold, so it’s pretty much just you up there. It’s spectacular.

As our Christmas and anniversary gifts to each other, the husband and I went to the San Juan Islands without the girls last week. Since it was a holiday week and the off season, and in an effort to eat well, I packed a cooler full of food to bring with us. I had some bananas and thought about making banana bread, but banana breakfast muffins seemed like a better idea since they would be more portable.

I didn’t have a recipe to follow, I just winged it. To the banana muffin batter I added almond butter and coffee to make them breakfast on the go muffins.  The response on Instagram and requests for the recipe were positive, so for the first post of 2015 I’m giving you the Banana Breakfast Muffins recipe!

Below the photos from our trip is the recipe. Enjoy!


Banana Breakfast Muffins

Prep time: 

Cook time: 

Total time: 

Serves: 12 Muffins

Ingredients
  • 4 Bananas
  • ½ cup Almond Butter, salt free
  • 1 cup strong Coffee
  • 2 Eggs
  • 1 teaspoon Vanilla
  • 1 teaspoon Apple Cider Vinegar
  • ⅓ cup melted cooking fat, such as coconut oil or ghee
  • ½ cup Coconut Flour
  • ½ cup Tapioca Starch (or tapioca flour)
  • 1 teaspoon Double-Acting Aluminum Free Baking Powder
  • ½ teaspoon Kosher Salt
  • 1 tablespoon ground Cinnamon
  • 1 teaspoon Nutmeg
  • 1 teaspoon ground Ginger
  • Optional: ½ teaspoon Xanthan Gum
Instructions
  1. Pre-heat oven to 375°
  2. Line muffin tin with 12 liners.
  3. Mash bananas in a mixing bowl.
  4. Combine almond butter, coffee, eggs, vanilla, apple cider vinegar, and cooking fat in a large mixing bowl with bananas.
  5. In a separate bowl mix coconut flour, tapioca starch, baking powder, kosher salt, cinnamon, nutmeg, ginger, and optional xanthan gum together until well combined.
  6. Add dry ingredients to wet ingredients and mix well. Batter will be sticky.
  7. Fill muffin liners ¾ full.
  8. Bake for 30 to 35 minutes until cooked all the way through, toothpick will come out clean when cooked through.

 

Thanksgiving Side Dish Recipe Round-Up

NTFThanksgiving

We don’t brine a turkey, roast or deep fry one either for Thanksgiving. We don’t do turkey on turkey day. We’re a roasted chicken family, due to multiple family members being allergic to turkey. Which is okay with me, I was never a big fan of turkey anyway (gasp!).  I’ve always been in it for the side dishes and the dessert. And the football!!! Okay okay, and time with family between forkfuls of food and shouts to the football refs.

Our Thanksgiving table includes the green bean casserole my sister perfectly makes even though she doesn’t eat green beans, my Mom’s amazing moist and a little crusty homemade stuffing, mashed potatoes with extra butter, sweet potato casserole (which is not something I eat as it’s way to sweet for me), another vegetable dish usually honeyed carrots, homemade cranberry sauce, rolls for those that don’t eat gluten free, and at least 3 kinds of pie. Usually apple, pumpkin, and berry! Every once in awhile I want to mix it up a bit and add something new at the last minute. The side dish recipe round-up below is for those close to last minute additions or maybe a substitute for the too sweet to eat sweet potato casserole. These recipes also work year-round for non holiday dinners too!

What’s your favorite Thanksgiving side dish?

Happy Thanksgiving!

Thanksgiving Side Dish Recipe Round-Up

About those leftovers…

 

Braised Cranberry Apple Cabbage

Braised Cranberry Apple CabbagePumpkin most often gets all the glory for fall flavors, but there are other great seasonal goodies this time of year that shouldn’t be overlooked. Pomegranates, apples, cranberries, and squashes (not just pumpkin – how about delicata, butternut, and acorn to name a few) are some of my favorites. I’m all for pumpkin everything, however after I get that out of my system at the beginning of the season, I turn to my other favorites. That’s where the inspiration for this recipe, Braised Cranberry Apple Cabbage, came from. Cranberries and apples with cabbage, braised in apple cider, chicken stock, and apple cider vinegar results in a tangy and slightly sweet side dish. Bonus points for being an easy one pot dish too!

While I cooked the cabbage on the stove in a large pot over low heat for several hours, this recipe could just as easily have gone in the crockpot on low for 5 to 6 hours. The cooking liquid will increase about an hour into the cooking time, since the cabbage releases water as it cooks down. Be sure to allow space in the pot or crockpot for the extra liquid. This is why you don’t need to worry about not covering all the vegetables and fruit with liquid before you start cooking, it’ll take care of itself.

Braised Cranberry Apple Cabbage is great served along side simple baked chicken or roasted turkey. It would also make a great addition to a Thanksgiving table. We ate our cabbage mixed with browned ground beef, for a simple one bowl dinner. The girls really enjoyed this side dish as well, especially the apples and cranberries. If using half a large head of cabbage, the other half can be used to make Rotisserie Chicken and Cabbage Salad for lunches later in the week. The leftover apple cider is great warmed up with cinnamon to drink by a warm fire.

Note: If you cannot find plain non-alcoholic apple cider in the store, spiced apple cider (with mulling spices such as cinnamon and nutmeg) will work in it’s place. Just omit the cinnamon in the recipe. You may also use unfiltered apple juice or if all else fails plain 100% not from concentrate apple juice works as well.

Braised Cranberry Apple Cabbage

Prep time: 

Cook time: 

Total time: 

Ingredients
  • ½ large head Purple Cabbage, sliced (or 1 medium Purple Cabbage)
  • 2 cups Cranberries
  • 2 Apples, cored and sliced
  • 1 medium Onion, sliced
  • 2 cups Apple Cider
  • 1 cup Chicken Stock/Broth
  • ¼ cup Apple Cider Vinegar
  • Juice of 2 Lemons
  • 1 tablespoon Cinnamon
  • Salt and Pepper to taste
Instructions
  1. Place all ingredients in a large pot, or crockpot. Liquid will not cover all ingredients, this is to allow space in the pot for the liquid in the cabbage to release as recipe cooks.
  2. Stir carefully, to not break cranberries, to combine.
  3. If cooking on stovetop in a pot: cook on low heat for 3-4 hours stirring occasionally.
  4. If cooking in a crockpot: cook on low for 5-6 hours.
  5. Strain with a slotted spoon before serving.