In this post I will explain in detail how I make chicken bone broth with both chicken carcass and chicken feet (also known as chicken”paws”). Firstly, chicken broth is simple and inexpensive to make. For instance, I make it a to habit to cook one whole chicken one per week. I save the carcass in my freezer if I do not have time to make the broth a few days after cooking the chicken. However, if you feel uncomfortable with cooking a whole chicken, purchasing a rotisserie chicken could be an alternative.
If you feel intimidated to make bone broth; I’m here to tell you- don’t be! Above all, aways take steps to at least try! You can do this. Just begin somewhere. You will be amazed at how delicious bone broth tastes with just a few ingredients.
I used to slow cook mine on the stove top for 12-24 hours on a low simmer on the stove. It always felt like a huge chore. If you don’t have an instant pot, this may be a method you try. I absolutely love making my bone broth in the instant pot and I never plan to go back to the stove top version! In conclusion, this is quicker, easier, and I make it more often because it is so simple. I asked for an instant pot for Christmas, solely because I wanted to use it to make bone broth!
A Very brief overview of the Benefits
Firstly, the benefits of bone broth revolve around its unique amino acid make up which comes from the gelatin structure. This gelatin structure and the amino acids that make it up are beneficial to digestion, gut, skin/hair health, and even sleep.
GELATIN STRUCTURE
The gelatin structure of bone broth is what makes it congeal. Simply the structural make up of bone broth is what attracts liquids, thus aiding in digestion. In conclusion, this science suggests that when drinking bone broth, it will bind to liquid in the digestive track- helping to pass things through more easily.
GLYCINE
Bone broth is an especially high source of glycine. Glycine is an amino acid which is not found in high concentration elsewhere. It is non-essential, meaning your body is able to make it itself if you do not consume it. Glycine is a neurotransmitter that works in the central nervous system (1). Supporting your body with additional glycine itself may have benefits such as helping you sleep! (2) This may be why I have started to enjoy a warm cup of broth at the end of my day!
Glutamine
Bone broth contains high amounts of glutamine. This is another non-essential amino acid that plays an important role in gut health. Research suggests that this amino acid helps maintain the intestinal walls, keeping your immune system (and your entire body) healthy! (3)
But, What about lead?
The concern for heavy metals in bone broth comes from this research article.
the study
The study looked at how much lead was in bone broth and they found 9.5 and 7.01 μgL−1 (skin and cartilage and bone broth, respectively). (4) Without zooming out at the big picture the numbers look frightening. Especially as they compare it to control group of tap water with a concentration of 0.89 μg L−1.(4). However, the upper safety limit for lead in drinking water, as set by the Environmental Protection Agency, is 15μgL. (5) These are well below this upper limit.
other factors to consider
Other factors to consider: where were the chickens sourced and what was the broth cooked in? It is always best to cook bone broth in stainless steal. In addition, it is important to source your chicken from small, local farms that allow chickens access to outdoors as much as possible.
While lead can be a serious contaminant to our bodies, it is important to remember that lead is a naturally occurring element. “Naturally occurring” does not imply that it is 100% safe or not harmful in high quantities, but it is something that surrounds us. (6)
Consuming a nutrient rich, whole food based diet will also provide your body with antioxidants and vitamins that can help fight lead exposure with nutrition. (7)
How to Make Chicken Bone Broth with Chicken Feet
Chicken bone broth made in the instant pot is a quick and affordable way to provide yourself and family with nourishing bone broth on a consistent basis.
- Place Chicken Bones and feet into the instant pot
Add at least one chicken carcass and 3-4 chicken feet. Claws must be cut off and removed before cooking. You can use 2-3 carcass or additional bones from drumsticks if you have the space in the instant pot.
- Cover Chicken bones with filtered water
- Add 1-2 Tbs apple cider vinegar and allow to soak 30 minutes
This is a traditional method to help with the release of minerals from the bones.
- Put instant pot lid on according to manufacturers instructions. Make sure vent is closed.
- Set instant pot to high pressure for 2 hours. Keep “warm” function off.
- After the 2 hours, allow the pressure to naturally release. Do not vent the pressure. This can take about 30 minutes.
- Add aromatics and herbs: 2 bay leaves, 4 cloves of peeled and smashed garlic, 7 peppercorns, 1 onion (quartered), 2 carrots (cut in thirds) and 2 celery stalks (cut in thirds) to the cooked mixture.
- With aromatics and herbs added, set instant pot to soup/broth mode and set to 20 minutes.
This step helps give the broth flavor and a bit of color from the carrots. Doing this step separate from the two hour pressure cooking period keeps the vegetables from becoming completely mushy into the broth.
- After the 20 minutes, allow the pressure to naturally release. Do not vent the pressure. This can take about 30 minutes.
- Strain broth through a thin wire strainer into jars.
- Allow broth to cool slightly before moving the fridge.
After the broth has chilled, skim off the fat and move to freezer for long term storage if desired. Broth will keep 5 days in the fridge.
CITATIONS
(1) López-Corcuera B, Geerlings A, Aragón C. Glycine neurotransmitter transporters: an update. Mol Membr Biol. 2001;18(1):13-20.
(2) Kawai N, Sakai N, Okuro M, et al. The sleep-promoting and hypothermic effects of glycine are mediated by NMDA receptors in the suprachiasmatic nucleus. Neuropsychopharmacology. 2015;40(6):1405-1416. doi:10.1038/npp.2014.326
(3) Wang, B., Wu, G., Zhou, Z. et al. Glutamine and intestinal barrier function. Amino Acids47, 2143–2154 (2015). https://doi.org/10.1007/s00726-014-1773-4
(4) Monro JA, Leon R, Puri BK. The risk of lead contamination in bone broth diets. Med Hypotheses. 2013;80(4):389-390. doi:10.1016/j.mehy.2012.12.026
(5) https://extension.psu.edu/lead-in-drinking-water
(6) Almansour KS, Arisco NJ, Woo MK, Young AS, Adamkiewicz G, Hart JE. Playground lead levels in rubber, soil, sand, and mulch surfaces in Boston. PLoS One. 2019;14(4):e0216156. Published 2019 Apr 25. doi:10.1371/journal.pone.0216156
(7) https://www.eatright.org/health/wellness/preventing-illness/how-to-fight-lead-exposure-with-nutrition