LOW SODIUM PASTURE RAISED CHICKEN BONE BROTH

Broth

Broth is made by simmering meat and/or vegetables and herbs in water. This can be done in a short amount of time so the meat isn’t overcooked. Cooking times are from 30 minutes to 2 hours. Broth contains less calories than stock or bone broth.

Uses for Broth:

• Use as a base for soup

• Cook pasta or grains in broth for added flavor

• Use as a base for gravy

• Sip it alone if you are coming down with a cold. Sipping broth can loosen mucus and provide a soothing effect on a sore or scratchy throat.

Stock

Stock is made by simmering bones rather than meat along with vegetables and herbs in water. Stock takes a bit longer to accomplish than a broth. Cooking time is anywhere from 4 to 6 hours. Stock has a richer flavor than broth.

Uses for Stock:

• Use as a base for a sauce or gravy

• Cook pasta and grain in broth for added flavor

• Deglaze a pan

Bone Broth

Bone broth is essentially the same thing as stock, it’s just simmered longer in order to release all of the collagen from the bones. Bone broth is also thicker than stock because it’s full of that amazing collagen. You can add vegetables and herbs, along with a bit of vinegar to help release the nutrients. Cooking time for bone broth is 12 to 48 hours. Bone broth contains more carbs and fat than broth, but is significantly higher in vitamins and minerals and loaded with collagen.

Uses for Bone Broth:

• A warm, savory drink

• A stock to add flavor and a silky texture to a soup

• Use in place of oils to saute vegetables

Although research is still ongoing on bone broth, some health benefits may include: high amounts of vitamins and minerals, aid in digestion, fight inflammation, improve joint health, help with weight loss, and improve sleep and brain function.

How to make bone broth

I like to make my bone broth in the Instapot because it’s quick and I can set it and forget it. I recommend using bones from an all natural pasture raised chicken if you are making chicken broth and want to keep your broth low sodium. The chicken that you find in the grocery is often injected with a sodium solution to make it’s meat more tender, juicy, and plump.

1. Get some all natural farm raised chicken, beef, or pork bones and put them in a pot.
2. Add vegetables if you’d like for extra nutrients. I like to save my vegetable scraps like the ends of onion, celery, and carrot tops. Every time you have veggie scraps, throw them in a bag and put them in the freezer. Pull them out when you’re ready to make broth.
3. Add some fresh herbs if you have them.
4. Add 2 tablespoons of apple cider vinegar. This helps release the collagen.
5. Fill the rest of the pot up to the fill line with water.
6. Secure your lid and pressure cook for 3 hours.
7. Let your pressure cooker naturally release.
8. I like to store my broth in these half gallon glass jars.
9. Store in the fridge for two weeks or in the freezer for up to a year.

You can use all the same ingredients and put them in a stock pot on the stovetop instead of the Instapot. Cook on the stovetop for 12 to 48 hours.