Updated: Nov 5
Broths and stocks are nutritional goldmines. They are nutrition and flavor powerhouses when starting with clean (free of pesticides) ingredients . Water and heat breakdown complex organic compounds and convert them into bioavailable compounds.
The breakdown of compounds such as collagen into its derivative gelatin is vital for nutritional function. Use of purified water is vital because our aim is to nourish the body at the cellular level and to not sabotage our efforts with contaminants at the same time.
Broths are the building blocks for nutrition and flavor enhancer for most dishes. I consider them to be at the heart of balanced and therapeutic cooking. The versatility of the ingredients allows for freedom to customize your own flavor and nutritional needs.
Broths can be enjoyed as a simple broth tea or as a basis for soups with add-ons such as sea veggies, mushrooms, meats, miso, pickled herbs, grains, noodles, herbs, roasted nuts & seeds, and many other natural ingredients.
This is a tasty and potent mineral rich nourishment to support sleep, circulation & immunity. It also supports replenishment of a mothers’ vitality post childbirth and during nursing, as well as supporting the body after cancer treatment.
Sea veggies such as kelp and kombu add additional benefit of iodine and chlorophyll to support metabolism and aid in removal of toxins.
2 red onions, cleaned, unpeeled* roughly chopped
6 garlic gloves, unpeeled and chopped
3 carrots, unpeeled, scrubbed, roughly chopped
3 celery sticks, roughly chopped
1 regular (or Japanese) sweet potatoes, unpeeled and quartered
5 handful of mixed green red leaves (cabbage, chard, kale, spinach), washed and shredded
½ cup burdock, cleaned and chopped
1 small bouquet of culinary herbs (2 bay leaves, 3 sprigs of thyme, 2 sprigs of rosemary, 2 sprigs of oregano
2 inch square cube kombu or kelp
1 cup of wood ear mushroom or shiitake, sliced
8 thin slices of fresh turmeric, chopped
½ tsp black peppercorns
2 tbsp apple cider vinegar
In a large stockpot, combine all the ingredients except leafy vegetables to be added during the final 45 – 60 min of cooking. Add 2 tablespoon of apple cider vinegar. Heat the pan gently (low heat) cover the pan and let the vegetable “sweat” out their natural juices for about 5 – 10 min making sure they do not burn at the bottom. Give it all a good stir. Add water to submerge the vegetables, and bring to a soft boil. Brew uncovered for up to 6 hrs and keep adding more water to keep vegetables submerged.
When done brewing strain the liquid through a mesh sieve or cheesecloth. Add salt & pepper to taste.
Set aside to cool to room temperature before transferring to refrigerator or freezer for storage.
This can be enjoyed as therapeutic tea, as the foundation liquid for cooking soups, legumes and grains
Store safely in a sealed jar for up to 7 days
Roasted Chicken Bone Broth
Repeat Mineral Broth recipe with addition of 2 1/2 lbs of roasted chicken bones (2 chickens), with the meat carved and set aside. In this recipe, you will need to skim off any foam that bubbles to the surface during the cooking process.
Umami means “delicious taste” in Japanese. It is the taste of amino acids. It is regarded as the fifth taste and was identified & described by Dr Kikunae Ikeda in 1908, a professor at Tokyo Imperial University.
This is the simplest method of hydrating and extracting minerals and savory complex (umami) flavors from dried ingredients such as mushroom and sea veggies. The broth can be used to add nutrition and flavor depth to steamed vegetables, soups, brine and poaching liquids.
Kombu/Kelp or Shiitake (Wood-ear) Broth
1 - Wipe 1/2 oz kombu/kelp with a damp towel (do not wash as that will eliminate surface umami components)
2 - Add 4 cups filtered water and kombu to a saucepan and let it sit at room temperature for 30 minutes.
3 - Heat slowly until just before it starts to boil (bubbles will form on the bottom of the pot). Remove the kombu from the broth and set aside.
4 - Pour the broth through a fine-mesh sieve or cheesecloth. The stock is now ready to use or will keep refrigerated up to four days.
Kombu & Bonito Flake Broth:
1-Add 4 cups filtered water and 1/2 oz kombu into a pot and soak overnight; or combine cold water along with of kombu in a large pot and bring close to a boil.
2 -Remove the pan from the heat and remove the kombu with tongs.
3 -Add ¼ cup dried bonito flakes to the broth. Let it sit for at least 5 minutes. Make sure the liquid is not too hot.
4 - Separate with a fine mesh sieve or cheesecloth. The stock is now ready to use or will keep for four days refrigerated.
Therapeutic Chef/Clinical Herbalist
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