How to Make a Great Homemade Bone Broth – Instant Pot, AIP, Low Fodmap
Bone Broth is such an exceptional superfood that everyone needs a fast and furious way of preparing it at home. This recipe contains no onion or garlic, so it’s great for those with FODMAP issues. Instead, dried mushrooms and fresh herbs intensify the flavour. It won’t have you chained to the kitchen for 14 hours as it uses the Instant Pot Electric Pressure Cooker. And it makes a good 4 litres, so it should keep you going for a week. Dive in!
Homemade Bone Broth, the Instant Pot and Onions
Our bone broth making techniques have evolved. They needed to. We were desperate. The house was turning into a steam bath and mould was starting to accumulate in the corners. Broth making was robbing us of our leisure time. We had to stay home for those 14 hours, on guard, ready to top up the pot whenever liquid levels ran low. It was all getting a bit ridiculous, so we took the plunge and invested in an Instant Pot,. It changed our lives. Now, we have homemade bone broth ready in about 4 and a half hours, the house is dry, and we’re free to come and go.
But there were other issues. FODMAP issues. Oh, man, the bloating and blocking can really get you down. I wouldn’t have thought that it’d be possible to make a good, deeply flavoured bone broth without onions, leek and garlic. All the recipes for any kind of stock call, at least, for onions. But they had to go. I started experimenting, and came up with this mighty tasting homemade bone broth, without the alliums.
The Secret Ingredient for a Great Fodmap Free Homemade Bone Broth
There are a few ingredients which contribute character to a FODMAP free homemade bone broth. Carrot and celery are standard, as is a good sprinkling of salt. Fresh herbs add loads of flavour – I always use bay leaves, parsley, rosemary, oregano and thyme. A dash of vinegar, apparently, helps suck the nutrients out of the bones. But it’s the addition of dried mushrooms which really packs the punch and takes an ordinary bone broth into the realms of greatness. You don’t need many, but they make the difference.
Use dried porcini mushrooms if you can. They’re considered the queen of the mushrooms here. I always have a bag of dried porcini in the pantry. Fiorenzo’s brother and his wife are passionate about mushroom foraging. If they find a bounty, they might give us a few fresh ones, but I wouldn’t use them for broth. Too special, and too strong. Dried ones are the way to go. The dried mushrooms impart an earthy quality to the stock which you won’t receive in any other way.
INSTANT POT BONE BROTH
I use about 1.5 kilos of bones, more or less. You can use any kind – chicken, pork, rabbit – but I prefer beef. I ask my butcher for bones with no meat, but lots of marrow. I fill the Instant Pot up to the 4 litre / 10 cup mark. I turn the valve to ‘seal’, and adjust the ‘Manual’ function backwards – 30, 29, 28…. – until the 0 clicks over to 120 minutes. Then I walk away.
With that much liquid, the Instant Pot will take around 1/2 an hour for the valve to seal, and then a bit longer for it reach maximum pressure. After counting down 2 hours, it’ll need about another 1/2 hour for the valve to fall. Approximate times. It doesn’t matter: you don’t need to attend to it.
When the valve has fallen and you open the lid, you’ll find the bones are all pock marked, their nutrients having been sucked into the broth. The flavour will be wonderful. Remove all the bones, all the big pieces of vegetables and herbs.
Then organise your equipment: mason jars, a funnel, a sieve, and a ladel. Also, roll up a piece of absorbent kitchen paper and stuff it into the rim of the Instant Pot to catch the drips. Place the funnel into a jar, cover it with the sieve, and ladel the broth into the sieve. That way you’ll have a lovely, clear broth with no floaty bits.
Screw the lids on tight, allow to cool, and then store the jars in the fridge, The broth will most likely become gelatinous and wobbly in the fridge. This is great – it means it’s full of the good stuff like collagen and gelatin. If there’s a cap of hard fat on the top, this is great, too. It’s healthy saturated fat and is excellent to use, for example, for sauteèing vegetables.
Homemade Bone Broth is an excellent foundation for your soups, stews and stirfys. Or just drink it on it’s own. Enjoy!
Find all my most-cooked recipes in Easy & Essential Paleo Recipes for Busy People
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Homemade Bone Broth, FODMAP Friendly
- Instant Pot Electric Pressure Cooker
- 1.5 kilo bones preferably beef bones
- 1 carrot medium
- 1 stick celery
- 2 bay leaves
- 1/2 cup fresh herbs parsley, rosemary, oregano, thyme
- 1 tablespoon dried mushrooms porcini if possible
- 1 tablespoon sea salt
- 1 tablespoon apple cider vinegar
- Put all the ingredients into the Instant Pot. Fill with water to the 4 litre / 10 cup mark.
- Put the lid on and turn the valve to "Sealing".
- Press the "Manual" button backwards until "0" turns to "120", the maximum time. Go and enjoy your life.
- When the timer sounds, wait until the pressure releases naurally.
- Remove the bones and vegetables. Fold a piece of absorbent kitchen paper and place it into the rim of the Instant Pot. Place a funnel into a mason jar and cover it with a fine mesh sieve. Ladel the broth into the jars. Screw the lids on tightly.
- Leave to cool completely before storing the jars in the fridge.