Chicken Stock and Bone Broth for Leaky Gut

Bone broth is the ultimate tool in healing and sealing a leaky gut. For the past three years I have been making chicken bone broth and taking bone broth to friends when they are feeling "under the weather". So I'm not sure why I have never posted a recipe on this blog. Two recipes and their methods are detailed below, one for chicken stock and the other for chicken bone broth.

My favorite way to prepare chicken stock and chicken bone broth is in the Instant Pot. The Instant Pot is a Multi-Functional Cooker. It's a Pressure Cooker, Slow Cooker, Rice Cooker, Saute/Browning, Steamer & Warmer and some models have a Yogurt Making Mode. The same can be accomplished using the stove-top and/or a Crockpot/Slow Cooker. The advantage that I most appreciated of the Instant Pot is that it is sealed while it is cooking so the smell doesn't permeate throughout our home.

If you have a whole chicken or meat parts, you can make a Chicken Stock first then the bone broth. Another option is to roast chicken in the oven first and then use bones to make bone broth.

So, what's the difference between stock and bone broth? Well, stock is cooked for a shorter amount of time and is prepared using the meat and bones. Bone Broth is cooked longer and is made using only the bones. Also, the apple cider vinegar and salt draws minerals into the bone broth. It is possible that they will both be gelatinous because of the collagen from the bones - this means that you are getting all the minerals into your stock/broth.

Read more about the health benefits of bone broth at The Yummy Life.


Chicken Stock


Ingredients:
  • 1 Whole Chicken or Chicken Parts, cut up (3 to 4 pounds)
  • 2 carrots
  • 1 medium onion*
  • 1 stalk celery with leaves
  • 1 bay leaf
  • 2 TBS fresh parsley
  • 1 to 2 tsp sea salt
  • Additional Items for Bone Broth (after making chicken stock): 1 to 2 tsp sea salt and 1 TBS Apple Cider Vinegar
*High FODMAP food - remove from ingredients to achieve a Low FODMAP recipe.

Stove-top Directions:
  1. Add just enough water to cover the chicken and all ingredients.
  2. Bring to a boil (you can skim off any foam) then turn down to a simmer and cook for 2 - 3 hours on the stove-top.
  3. Remove chicken and de-bone it. 
Instant Pot Directions:
  1. Add just enough water to cover the chicken and all ingredients.
  2. Secure lid and press manual mode to cook for 30 - 40 minutes.
  3. Remove chicken and de-bone it. 

Bone Broth

Crockpot/Slow Cooker Directions:

  1. Add the chicken bones to a crock pot.
  2. You can use the stock in other dishes or add to the crock pot, just make sure to add enough water to cover the bones (and then perhaps 1 cup extra because the water will evaporate). Then add more fresh vegetables (optional), 1 - 2 tsp sea salt and 1 TBS Apple Cider Vinegar.
  3. Simmer on low for at least 4 hours and up to 24 hours. (You might need to add water as it cooks, but never too much more than just enough to keep the bones covered - especially the closer you get to the completion of the cooking process). 
Note: After 4 hours or so, I usually remove the vegetables so they don't become too bitter.

Instant Pot Directions:
Usually I make chicken bone broth in the Instant Pot using the bones of a roasted chicken. I save bones in the freezer until I am ready to prepare the broth. Sometimes I add fresh vegetables such as celery, carrots and onions, and sometimes I do not - it depends on how long I plan on cooking the bone broth.
  1. Add bones to the Instant Pot and cover with just enough water to cover the bones. (It's important that you do not use too much water so that your bone broth can be full of minerals and not watered down. You can use the Instant Pot in such a way that the water and chicken smells do not escape the pot. See next steps.)
  2. Add 1 - 2 tsp sea salt per 8 cups of water plus 1 TBS apple cider vinegar (to help draw minerals into water).
  3. Secure lid and press manual mode to cook for 40 minutes (minimum).
Note: What I normally do is get the pressure cooker sealed by cooking for 5 minutes, then set to slow cook setting for about 4 hours. I find that I get a nice gelatinous bone broth using this method.