Angie's Gut Healing Instant Pot Bone Broth!

I love bone broth especially because of it's healing qualities! I have found bone broth stock to be the No. 1 thing you can consume to help treat:

• Treat leaky gut syndrome

• Overcome food intolerances and allergies

• Improve joint health

• Reduce cellulite

• Boost immune system

You need to get grass-fed bones from your local farmers market or perhaps from an online health food store.

Bone broth has all of the valuable amino acids, collagen, gelatin and trace minerals. In fact, there are dozens of different nutrients found within bone broth, many of which can’t be obtained easily from other commonly eaten foods. That’s why there are so many incredible bone broth benefits and I'm such a huge fan. Especially trying to heal SIBO and leaky gut.

By regularly drinking bone broth or using it in recipes, you can help promote healthy gut integrity while reducing permeability and inflammation.

Bone broth stock is easily digested and soothing to the digestive system, unlike many other foods, which can be difficult to fully break down. Most foods are really only useful if we have the means of absorbing its nutrients which if you have SIBO or leaky gut more than likely you are having a hard time absorbing your nutrients. This is where bone broth works amazingly well!

For my classic bone broth recipe, you need the essentials as bones, fat, meat, vegetables and water. If you’re making beef broth, you should brown the meat before putting it into a stock pot. Add about 2T of apple cider vinegar to your pot to help draw the minerals from the bones.

Cooking Suggestions

1. Place bones about 4-5 pounds on a cookie sheet and bake for 20-25 mins. at 425 degrees.

2. Pull out bones and place bones into instant pot and cover with filtered water and two tablespoons of apple cider vinegar prior to cooking. This helps to pull out important nutrients from the bones. Make sure not to overfill the filtered water. There is a line inside instant pot for how high you can fill the liquid.

3. Soup setting on Instant Pot for 120 minutes.

4. You can also add in vegetables, such as leeks, carrots, garlic oil (for flavor and low fodmap), pealed ginger, an entire lemon, and 2 teaspoons of salt.

5. Herbs I like to add in as well, rosemary and thyme.

After cooking, the broth will cool and a layer of fat will harden on top. This layer protects the broth beneath. Discard this layer only when you are about to eat the broth.

Enjoy! This is such an amazing yummy recipe! I hope you enjoy it as much as I do!

xoxo

Angie

Instant Pot Chicken Bone broth Cumin Tumeric Stew (SIBO Approved)

While I'm just finishing up my 8th round of SIBO treatments I'm finding I gravitate towards all veggies that are cooked through and presenting a softer texture. This is where my Insta Pot comes in very handy! I simply prepare my veggies and place into the Insta Pot and my lunch for the next 3-4 days is ready! Please note, if you are reacting to histamines you will want to be careful with leftovers. I started preparing 'soup' every single day in the beginning of my treatments 2 years ago because I was reacting to EVERYTHING. So just be aware this makes a bigger batch to last for a few days. I personally react to histamines from the fermentation of any leftovers. I can now though successfully eat this stew for 3 days and then the fermentation starts to really make my histamine reactions come on full steam. I'm usually ok with chicken as long as its organic and pasture fed. If my chicken is fed grains or is not organic it is likely I will react. The symptoms I receive from histamines are itchy skin, hives at times, itchy scalp and tinnitus. I also know when I've simply had too many histamines because forget falling to sleep that night with the whistles blowing through my ears! Please note, these veggies work for ME. If you have a hard time tolerating any of the veggies mentioned in the recipe below, please swap them out for what works for you! Whatever you do don't give up! Trust me! Having chronic SIBO for the past 2 years I've learned not to get discouraged. If you react take out the offending food or simply try reducing it and seeing if that helps! Every single week is different as we continue to heal ourselves. Stay positive!

INGREDIENTS

1.5 pounds of organic chicken thighs

1.5 pound of organic chicken breasts

2 fennel bulbs

2 medium sized zucchini (peeled and deseeded)

1 leek (use only green parts for SIBO friendly)

6 carrots - diced

2 bunches of cilantro stems removed

ree3-4 cups homemade bone broth - you can find my bone broth recipe here

4T organic tomato paste

2T cumin

2T tumeric

2t salt

Instructions:

1. Take cilantro and remove bottom of stems. Rinse. Place in blender and blend with 1/2 cup of water to make a liquid. Reserve.

2. Take chicken thighs and chicken breasts and place on bottom of instant pot. Add 2t of salt to chicken and 2T of turmeric and 2T cumin. Rub around chicken to coat evenly.

3. Cut veggies, fennel, carrots, zucchini and leek. Place on top of chicken.

4. Pour 3-4 cups of already pre-made of homemade bone broth on top also add 4T of tomato paste.

5. Pour reserved cilantro mixture over veggies and chicken.

6. Cover and lock the lid in place. Make sure it is sealed. Turn instant pot on and set 12 minutes cook time on high pressure.

7. Open the lid away from your face. Stir with a wooden spoon or spatula.

There you have it! One of my GO-TO lunchtime meals while healing from SIBO! This stew is wonderful even if you aren't having a flare from SIBO and/or IBS. It's simply that good!

Nutritional Information: 6 servings

Calories 345, Fat 10.6, Carbs 9.9g, Protein 51.9

(You can lower protein in half by leaving out 1.5 pds

chicken thighs and/or chicken breasts)