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.

 

 

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