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Soups & Stews

Instant Pot Chicken Broth

By Jen

I’ve got nothing against using store-bought chicken broth, but sometimes it’s just too easy to make this homemade version instead (and cheaper than store-bought, too!). And nothing compares to the delicious and complex flavor of homemade broth. I will warn you . . . your taste buds will find it hard to go back to store-bought broth after they’ve experienced this homemade version. It’s a harsh truth, I know.

Fortunately, this broth is ridiculously easy to make, so you can give your taste buds the pleasure of this version without spending a lot of time and energy in the kitchen.

If you need a reliable roasted chicken recipe to actually have some leftover chicken bones to make this broth, check out my recipe for Simple Roasted Chicken Breasts.

An Asian-inspired chicken soup, loaded with garlic, ginger, and greens, and made with Instant Pot broth

Oooh, collagen!

Maybe you’re here because you’ve heard a lot of hype about “bone broth”, because it’s a source of collagen. Collagen is a protein, and is a main component of connective tissues throughout the body. It’s true that collagen does contain a wide variety of amino acids. And perhaps it’s a good nutritional strategy to consume a wider variety of those building-block amino acids than you would get from eating meat alone.

The bottom line, though on collagen? I’ll leave it at this: it’s complicated, and there’s a lot we don’t know for sure yet. I am a measured, evidence-based kind of gal, so I am not going to unjustifiably oversell you on the benefits of the collagen present in broth. Check out this helpful article if you want to determine for yourself if the current evidence lives up to the hype.

what you’ll need:

  • Your Instant Pot Yes, you can also make broth on the stovetop, but this version is all about the Instant Pot. I actually prefer to make broth in Instant Pot versus stovetop because 1) it doesn’t take as long, and 2) because the Instant Pot is so sealed up during the cooking process, the entire house doesn’t smell like broth. Sure, broth smells great, but I don’t like every corner, every bedroom of the house smelling like broth for hours and hours (as seems to happen when cooking broth on the stovetop). Maybe I am just hypersensitive to that, and it wouldn’t bother you at all. You do you.
  • Leftover chicken bones If you roast a chicken, or some bone-in chicken breasts or thighs, save the bones to make this broth. (You can even add chicken feet if you want. I haven’t gone there yet, but I’d love to learn from you if you have.) If you can’t get around to making the broth right away, feel free to toss the bones in the freezer until you’re good and ready to make the broth. Just thaw your bag ‘o bones in the fridge for at least a couple of hours before you start up your broth.
  • Aromatics In this case, onions, carrots, celery, and a little bit of garlic
  • Herbs and spices In this broth recipe, you’ll need black peppercorns (whole), parsley, dried bay leaf, and salt.
  • Cider vinegar The small amount of cider vinegar helps to extract the collagen from the bones during the cooking process. Cool fact, right? Fortunately, the amount used is so small that it doesn’t impart any kind of vinegar flavor to the broth. Whew.
  • Other tools needed Cutting board, chef’s knife, some sort of colander or mesh strainer to separate out the solids after cooking

Ways to enjoy this amazing broth you’ve made:

  • You can sip a hot mug of it on its own (seriously!).
  • Use it in any soup you would normally use chicken broth or stock. Might I suggest my Black Bean Soup recipe or my Creamy Butternut Squash Soup recipe?
  • Freeze it for later use.
Fill with water up to about two inches under the max fill line. Ready to cook!

Print Recipe
Instant Pot Chicken Broth
Course Soups & Stews
Cook Time 120 minutes
Servings
or so cups
Ingredients
  • chicken bones (leftover from about 2 1/2 - 3 1/2 lbs cooked chicken)
  • 1 onion, halved
  • 1-2 celery stalks, halved
  • 1 carrot, peeled and halved
  • 1 garlic clove peeled and gently pressed
  • 1 bay leaf
  • 1/2 teaspoon black peppercorns, whole
  • 1 teaspoon salt
  • 1 tablespoon cider vinegar
  • water enough to fill to 2" below max fill line
Course Soups & Stews
Cook Time 120 minutes
Servings
or so cups
Ingredients
  • chicken bones (leftover from about 2 1/2 - 3 1/2 lbs cooked chicken)
  • 1 onion, halved
  • 1-2 celery stalks, halved
  • 1 carrot, peeled and halved
  • 1 garlic clove peeled and gently pressed
  • 1 bay leaf
  • 1/2 teaspoon black peppercorns, whole
  • 1 teaspoon salt
  • 1 tablespoon cider vinegar
  • water enough to fill to 2" below max fill line
Instructions
  1. Add chicken bones to Instant Pot.
  2. Add remaning ingredients except for water.
  3. Add water up to two inches from max fill line.
  4. Cover. Set valve to "seal". Set to Manual/high pressure for 120 minutes.
  5. Allow for natural pressure release.
  6. Once broth has cooled, use a large slotted spoon to remove the bones and larger pieces of vegetables. Using a mesh strainer or colander, strain broth and store in container until use. Store in refrigerator or freezer.

Filed Under: Featured, Recipes Tagged With: broth, instant pot, soup

Creamy Butternut Squash Soup

By Jen

chili roasted butternut squash soup

Squash soup = the quintessential fall and winter soup

click here to jump to recipe

Though pumpkin takes centerstage throughout fall and winter, butternut squash really deserves some time in the spotlight, too. Butternut squash is packed with flavor, sweetens when roasted, and caramelizes beautifully. My husband is an avid gardener, and this recipe was inspired by some butternut squash I harvested from our front-yard garden. The fall’s gentle, temperatures here in coastal New England extend the growing season a tiny bit, so we’ll be enjoying a generous pile of squash this winter!

For this soup, I paired the squash with the warm, savory flavors of chili and cumin to balance the squash’s natural sweetness. The coconut oil lends it a subtle richness, and the final swirl of coconut milk (or cream) gives it a velvety texture.

I am a fan of any recipe that helps me save time in the kitchen. This recipe can be a serious boost to your weekly meal prep if you double the amount of roasted squash. I love to roast a big batch, and then enjoy the extra in salads, side dishes, or even eat on its own. Because, really, if you’re going to go to the trouble of firing up the oven and creating some dirty dishes, why not make enough to feed yourself for days? To make extra squash, simply double the amount of squash, spices, salt, and coconut oil, and then set aside half of the roasted squash for use in the soup.

Time-saving options to consider:

  • Go with the roasted method, or skip the roasting step and add squash directly to pot (see recipe instructions).
  • Start with either a whole butternut squash, OR you can take advantage of the pre-cut squash available at most supermarkets. Do not use frozen squash for this recipe if you are roasting the squash. Frozen squash does not roast well.

If the thought of cutting hard butternut squash strikes fear in your heart, no worries! It can be done safely (and easily!), without losing a finger. You see, I love a good deal when I see one, and I hate spending extra $ on pre-cut squash if it’s no big deal to do it on my own. It’s definitely cheaper to buy it whole, and in purchasing it whole, you get the benefit of extended shelf life compared to pre-cut squash. Well, here’s the super easy, safe way around that. Instead of attempting to cut a rock-hard raw squash, try this sneaky tip:

instructions on cutting squash safely

extras to use in another meal

This soup is full of comforting, nourishing flavors and textures. It’s warmly spiced without being too spicy, and comes together in just a few steps. And I just couldn’t resist throwing in a few pomegranate seeds as a garnish. The tart sweetness totally complements the savory squash flavors. Cranberries would be a great garnish, too.

all prepped and ready to go into the oven

 

 

And if you’re in a soup kind of mood, also check out my super-easy recipe for Black Bean Soup.

Print Recipe
Creamy Butternut Squash Soup
Course Soups & Stews
Servings
Ingredients
  • 3 lbs or so whole butternut squash (fresh, NOT frozen; store-bought pre-cut and peeled works, too)
  • 2 tbsp coconut oil melted (necessary for roasted method only)
  • 1 tsp chili powder
  • 1/4 tsp ground cumin
  • 1/4 tsp salt
  • 6 cups chicken broth
  • 1 garlic clove minced or pressed
  • 1 large shallot diced
  • 1 tsp olive oil
  • Splash of coconut milk or organic heavy cream for serving
  • pomegranate seeds or cranberries for garnish optional
Course Soups & Stews
Servings
Ingredients
  • 3 lbs or so whole butternut squash (fresh, NOT frozen; store-bought pre-cut and peeled works, too)
  • 2 tbsp coconut oil melted (necessary for roasted method only)
  • 1 tsp chili powder
  • 1/4 tsp ground cumin
  • 1/4 tsp salt
  • 6 cups chicken broth
  • 1 garlic clove minced or pressed
  • 1 large shallot diced
  • 1 tsp olive oil
  • Splash of coconut milk or organic heavy cream for serving
  • pomegranate seeds or cranberries for garnish optional
Instructions
Roasted Method
  1. Preheat oven to 400F.
  2. If you are using whole (not pre-cut) squash, precook the squash for easy cutting: Place whole butternut squash on a baking sheet, and cook in oven for approximately 10 minutes. Remove from oven, and let cool. Cut in half lengthwise, scoop out the seeds, peel, then cut into cubes. (If using pre-cut squash, skip this pre-cooking step. Simply cut the squash into slightly smaller, cubed pieces.)
  3. In a large bowl (or right on the baking sheet), toss together the cubed squash, coconut oil, chili powder, cumin, and salt.
  4. Distribute the squash onto two large baking sheets. Do not crowd the squash onto one sheet, as you will end up with steamed instead of roasted squash. Cook in the oven at 400F for 30-40 minutes, or until the squash begins to brown a bit and caramelize. Cooking times can vary, depending on the squash.
  5. In a medium pot, heat olive oil on medium low heat. Add garlic and shallot, and cook until softened. Be careful not to brown the garlic (reduce heat if necessary).
  6. Add cooked squash, approximately 5 cups of broth, and heat on low for 5 minutes.
  7. Using an immersion blender, blend soup until smooth.* If too thick, add more broth as necessary. Serve with a splash of coconut milk or heavy cream. Garnish with pomegranate seeds or cranberries if desired.
No-roast Method
  1. In a medium pot, heat olive oil on medium low heat. Add garlic and shallot, and cook until softened. Be careful not to brown the garlic (reduce heat if necessary).
  2. Add cubed squash, cumin, chili powder, salt, and approximately 5 cups of broth to pot.
  3. Bring to a boil, then lower the heat and simmer, covered, until the squash is tender, about 20 minutes.low for 5 minutes.
  4. Using an immersion blender, blend soup until smooth.* If too thick, add more broth as necessary.
  5. Serve with a splash of coconut milk or heavy cream. Garnish with pomegranate seeds or cranberries if desired.
Recipe Notes

*If you don't have an immersion blender, you can puree the soup in batches in your regular blender. IMPORTANT: Check your blender's directions on how to safely blend hot foods.

Filed Under: Recipes Tagged With: comfort food, dairy-free, fall, squash

Black Bean Soup

By Jen

Hey, whatcha cooking this Meal Prep Sunday? A comforting, cozy, nourishing soup is a no-brainer to add to your meal prep list. It’s pretty easy and straightforward to make, and can be reheated easily throughout the week to include with lunches and dinners (heck, it could even work with breakfast if you like!). This black bean soup is a regular in our house.

FYI – if you are unfamiliar with sherry vinegar, rest assured that it’s easy to find. You’ll find it in just about any supermarket.

If you don’t have an immersion blender, you can puree the soup in batches in your regular blender. IMPORTANT: Check your blender’s directions on how to safely blend hot foods.

If you’re in a soup kind of mood, also check out my recipe for Creamy Butternut Squash Soup.

Please leave a comment if you make it – would love to know what you think. Enjoy!

p.s. If you don’t have an immersion blender just yet, this recipe is the perfect reason to finally go out and get one. Just sayin’.


Print Recipe


Black Bean Soup

bowl of black bean soup

Course Soups & Stews

Servings


Ingredients
  • 2 small stalks celery, diced
  • 2 tablespoons extra virgin olive oil or avocado oil
  • 1 large yellow onion chopped
  • ⅓ cup (or so) diced red bell pepper
  • 3 cloves garlic minced
  • 3½- 4 cups cooked black beans (if canned, drain and rinse)
  • 1 bay leaf
  • 1 tablespoon sherry vinegar
  • 4 cups chicken broth
  • 1/4 teaspoon ground chipotle powder
  • 1 teaspoon dried oregano
  • 1 teaspoon ground cumin
  • 1/4 teaspoon ground coriander
  • 1 teaspoon salt

Course Soups & Stews

Servings


Ingredients
  • 2 small stalks celery, diced
  • 2 tablespoons extra virgin olive oil or avocado oil
  • 1 large yellow onion chopped
  • ⅓ cup (or so) diced red bell pepper
  • 3 cloves garlic minced
  • 3½- 4 cups cooked black beans (if canned, drain and rinse)
  • 1 bay leaf
  • 1 tablespoon sherry vinegar
  • 4 cups chicken broth
  • 1/4 teaspoon ground chipotle powder
  • 1 teaspoon dried oregano
  • 1 teaspoon ground cumin
  • 1/4 teaspoon ground coriander
  • 1 teaspoon salt

bowl of black bean soup


Instructions
  1. In a large pot, heat oil over low to medium heat. Add celery, onion, and red pepper, and saute until they soften.

  2. Add garlic and stir for one minute. Add spices, bay leaf, and salt, and stir for one minute.

  3. Add broth, black beans, and sherry vinegar. Simmer for 20-30 minutes.

  4. Remove bay leaf. Just before serving, scoop out about 1 cup of the beans and set aside (a liquid measuring cup like a Pyrex one works well for this step). Using a handheld immersion blender, blend the remaining soup mixture that is in the pot. Return the unblended, whole beans (that you set aside) back to the pot.

Filed Under: Recipes Tagged With: easy, fall, quick

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About Me:

Hi, I’m Jen, and welcome to Nourished Not Famished. Here you’ll find recipes, meal ideas, and wellness tips to get lean and healthy without deprivation, restriction, or calorie counting. Nourish yourself and your loved ones with the pleasures of eating real, whole foods, using familiar, easy-to-find ingredients and without spending endless hours in the kitchen. Healthy, made easy! Find out about more about me here.

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Meal Prep Sunday 🌞 . . . Don't think of it in t Meal Prep Sunday 🌞 . . . Don't think of it in terms of #mealprep and #mealplan . . . what you're really doing is *powering your life*!

 How can you budget a lil' bit of time today to:
👉Make a loose plan for the week, or even just for the next 2-3 days. Or simply make a list of a few ideas for the week. For inspiration, look at what you already have on hand in your kitchen.
👉 Batchcook one or two things. It's like stocking your own personal healthy convenience store, right there in your kitchen.

🌟It's all about making "healthy" the easier, more delicious choice throughout the week. This is how you set yourself up to feel and function your best all week long (plus, it's delicious!). #winning 🌟

Nourishing yourself with real, whole foods allows your health to serve your life and all you want to do rather than get in the way of it. 👊💪 .

What are you planning and prepping today? 😊
#poweryourlife
.

#realfood #everythingisconnected  #deepthoughts #nourishednotfamished #thatnourishedlife #ditchthediet #sunday #mealprepsunday #health #wellness #selfcaresunday #simplenutrition 
#nourished #batchcooking

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Reminder📣. . . it's these un-sexy, SIMPLE basi Reminder📣. . .  it's these un-sexy, SIMPLE basics that get the job done! Not just during the holidays, but *all year long*. And simple is just what you need right now, isn't it?

Resist the tempation to overthink things, and instead, just do your best to dial into these basic habits. No bells and whistles necessary - just the Big Rocks that actually work! 

Why do they work? 
👉 Because all of these habits focus on *giving yourself what you need to thrive*. 🌱

You might be thinking . . . 

"It can't really be that simple."

"Don't I need to count and weigh everything I put in my mouth?"

"Don't I need to take six different supplements?"

"Don't I need to hit the gym at least 6 times a week?"

I invite you to try this instead:
Spend a few months TRULY aiming to practice all of these simple habits most of the time. (Start small, and add as you feel ready.)

As you practice these habits, pause and observe:
🤔How do I feel? 
🤔How am I performing, physically and mentally? 
🤔How do my clothes fit?
🤔How have my longer-term health indicators like blood pressure, cholesterol levels, and blood glucose levels changed?

If you truly desire healthy changes that
✔️feel sustainable
✔️ yield results
✔️ and STICK,
stop relying on willpower!

🌟Focus your efforts on *meeting your needs*, rather than restricting and depriving.🌟
.
Stay in a groove with these habits this month, and you might just discover come January 1st that you feel ready to tackle the new year, no over-the-top diet and intense workout plans necessary! 

👉By then, you'll have already established the habits you need that let your biology work for you for optimal wellness, instead of relying so heavily on willpower.👈

Who's with me?! Will you be KISS-ing your way through the holiday season?? 

#mistletoe #healthyhabits #nourishednotfamished #tinyhabits #atomichabits #wellness #healthy #realfood #sleep #stressrelief #circadianrhythm #movement #moveyourDNA #everythingisconnected #holidays #december #protein #veggies #christmas #nourished #honoryourhunger #ditchthediet
I've got Beef Barley Lentil Soup simmering on the I've got Beef Barley Lentil Soup simmering on the stove for the perfect bowl of feel-good comfort food to wrap up the weekend (recipe details coming this week!). And thanks to Melissa over at @thehale4life for the amazing bone broth that is simply perfect with this recipe.😋 #shoplocal

I'm rolling with my favorite meal prep strategy - Make It a Double.
👇
Tonight's soup is a double batch, which will cover us for another dinner this week. 

Yeah, I know, it doesn't really even sound like official meal prep. . . *but that's the point*!😀 
🌟Double or triple batching what you're already making is truly one of the easiest ways to make your mealtimes easier later in the week.🌟

Meal prep mythbusting: Healthy eating doesn't have to be hard!

What do you have planned for this week that you could double or triple batch to make healthy eating easier?
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#realfoodmadesimple #healthymadeeasier #healthymadeeasy #ditchthediet #honoryourhunger #poweryourlife #ilovefood #veggies #plantforward #plantslant #protein #fat #slowcarbs #feedingmyfamily #healthyhabits #mealprep #mealplan #tinyhabits 
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While dreams of our usual Thanksgiving celebration While dreams of our usual Thanksgiving celebrations have been squashed 😉 this year, we're grateful to savor the essence of Thanksgiving in the ways we can . . .

🌟 a delicious meal, enjoyed leisurely around the table (just the fam💗)
🌟 connecting with loved ones, even if it's via Zoom and heartfelt texts
🌟 pie! (homemade apple pie 😋)

❓How are you savoring this 2020 Thanksgiving?

Squash platter deets:
👉 roasted maple, brown butter, and aleppo chile Kabocha squash
👉 Tuscan kale (massaged to wilt it a bit)
👉 toasted walnuts
👉 drizzle of pomegranate molasses
👉 tangy yogurt dressing (Greek yogurt, lemon juice, pinch of cumin, salt & pepper)

#justoneyear #wecandothis #strongertogether #thanksgiving #grateful #connected #realfood #ilovefood #honoryourhunger #family #friends #health #squash #plants #veggies #omnivore 
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