I just celebrated another Birthday. I am beginning to believe that Birthdays after sixty years old are best forgotten, but it seems my family feels differently. At my age, it seems that each and every year I develop some new health issue, and in my effort to become as healthy as I can be, I started to incorporate intermittent fasting into my life last fall. The more I read about fasting, the more benefits I learn about that one can achieve through fasting. By fasting and getting into the state of autophagy, your body actually starts breaking down old and damaged cells and uses them for fuel. After losing some weight and fasting for a few months, the arthritis pain in my knees has decreased to the point that I am no longer planning knee replacement anytime soon. Yeah for no surgery in the near future!
Although it is best to fast with clear fluids only, with electrolytes added as needed, a cup of broth from time to time when fasting gets difficult really helps. I have been making my own homemade broths for years, but this past year I began to use my Instant Pot to make delicious meat and poultry broths, and now I wouldn’t make it any other way. I like a rich, full-flavored broth, so I brown my meat or poultry and vegetables in the oven until brown before dumping everything into my Instant Pot, covering everything with water, and then pressure cooking everything for thirty-five to forty minutes. After letting the pot cool down, I strain the broth with cheesecloth and use the meat from the bones and some of the vegetables for my dog. I make my Instant Pot broth at least once a week, and now that my husband has started fasting one day a week, we go through a LOT of broth.
This broth is full of flavor and can be enjoyed on its own as I do, or you could add fresh tortellini, and a handful of baby spinach to the broth and serve piping hot bowls of the soup with a sprinkling of grated Parmesan cheese to turn the broth into a main course meal. I freeze my broth in four cup containers and pull out a container on fasting days. You can use many different ingredients to create your own soup, but I will share my basic recipe for my favorite flavor combination. I prefer chicken to beef broth, but if you prefer, you could substitute beef bones for the chicken thighs that I use in my recipe.
Deborah Mele 2019
- 4 Medium Chicken Thighs
- 3 Celery Stalks, Cut Into 3-inch Pieces
- 3 Large Carrots, Trimmed & Cut Into 3-inch Pieces
- 2 Medium White Onion, Peeled & Cut Into Quarters
- 2 Medium Ripe Tomatoes, Halved
- 2 Teaspoons Olive Oil
- Salt & Pepper
- 3 Bay Leaves
- 2 (1-inch) Pieces Peeled Fresh Ginger
- 1 Lemon, Halved
- 1 Hot Chili Pepper (Optional)
- Preheat oven to 425 degrees F.
- On a foil lined baking sheet, spread out the chicken pieces, celery, carrots, onion, and tomato halves evenly.
- Drizzle the vegetables with the olive oil, and season well with salt and pepper.
- Roast until the vegetables and chicken thighs are well browned, turning everything over halfway, about 30 minutes cooking time total.
- Add the chicken and vegetables to the Instant Pot along with the bay leaves, ginger, lemon, and chili pepper if using.
- Add enough water to the maximum level marking on the Instant Pot.
- Seal the Instant Pot, and use the Manual Mode, setting the cooking time for 40 minutes.
- Allow the pot to slow release.
- Line a colander with cheesecloth and place over a large bowl.
- Use a slotted spoon to remove the chicken and vegetables from the broth and set aside.
- Pour the broth through the cheesecloth.
- Divide the broth into containers and allow to cool to room temperature.
- Refrigerate or freeze until needed.
Instant Pot DUO Plus 60, 6 Qt 9-in-1 Multi- Use Programmable Pressure Cooker, Slow Cooker, Rice Cooker, Yogurt Maker, Egg Cooker, Sauté, Steamer, Warmer, and Sterilizer
Homgeek 2-Piece Ultra Sharp Chef Knives,8 inch Chef Knife & 7 inch Santoku Knife,Germany Stainless Steel,Ergonomic Handle
HÖLM 3-Piece Stainless Steel Mesh Micro-Perforated Strainer Colander Set (1-Quart, 2.5-Quart and 4.5-Quart)
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Nutrition Information:Yield: 8 Serving Size: 2 cups
Amount Per Serving: Calories: 180 Total Fat: 10g Saturated Fat: 3g Trans Fat: 0g Unsaturated Fat: 7g Cholesterol: 83mg Sodium: 176mg Carbohydrates: 7g Fiber: 2g Sugar: 3g Protein: 16g