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Nourishing Broth

15 February

Nourishing Broth Text

Your gut isn’t just your anatomical center!

We love gut health because not only will it relieve you of GI issues, it is the center of whole body health!  Immunity, digestion, skin, mental clarity, achey joints, and overall energy are just some of the ways you can feel the impact of what’s going on in your gut – everything improves when your gut is healthy.

One of the central components to gut healing is bone broth: a long-simmering stock of animal bones and connective tissue {read more about bone broth here}.  But, while everyone could use some extra gut healing, not everyone is down with eating animals {or their parts}, and we know and love plenty of folks in that category.

Which is why I’ve been working on a recipe for a vegan “bone” broth.

This broth is nutritive, nourishing and tasty; aimed to support your immune system, reduce inflammation, and soothe your intestinal lining.  Calling it a 1:1 substitute for bone broth, however, would be like calling tofu the nutritional equivalent to a hamburger, mostly because this broth does not have collagen, the protein in animal connective tissue that helps rebuild our own connective tissue {and gut lining}.  Collagen aside, I think this broth is pretty darn awesome.

You can use this broth as a base for soups and stews, but it’s strong-tasting and meant to be more of a sipping broth when you’re trying to cleanse and support, whether as part of a gut healing protocol or because you’re feeling under the weather.  Here’s what’s in it & why:

Nettles: full of minerals and chlorophyll, nettles have a strong-tasting, almost musky-plant flavor; if you don’t like them, or aren’t sure if you do, start with the smallest amount and work up to them.

Turmeric & Ginger: warming and anti-inflammatory roots that also taste great, especially together.

Garlic: a boon to the immune system because of its anti-microbial properties, plus it’s delicious!

Seaweeds {aka: kombu, nori, wakame, kelp, dulse}: sea vegetables are the best source of iodine and lots of other minerals, they also have some cartilaginous properties that may help soothe our tissues.

Nutritional yeast: an inactive yeast, nutritional yeast provides a complete protein and B vitamins.

Coconut oil: a source of plant-based saturated fat of the medium-chain variety, coconut oil is helpful for healthy cell membranes as well as having anti-microbial properties.

Slippery elm: a mucilaginous herb, slippery elm is soothing to the stomach and intestinal lining.

Apple cider vinegar: considered a miracle healing food by many, we’ll just say that raw, living ACV gives us some probiotic support and is a balancing flavor to the nettles.


Nourishing Broth

4 cups filtered or spring water
1/4 – 1/2 cup dried nettles
4 cloves garlic, roughly chopped
1″ knob of ginger root, roughly chopped
1″ knob of turmeric root, roughly chopped
1/3 cup dried seaweeds, broken into pieces {any will do, kelp and nori have the most “sea” flavor, kombu is the most neutral tasting}
1/4 cup nutritional yeast
2 Tb slippery elm powder
2 Tb coconut oil
1 tsp sea salt
a splash of raw apple cider vinegar {ie: Braggs brand}

1. Combine water, nettles, garlic, ginger, turmeric, sea salt and seaweeds in a pot.  Slowly bring to a boil, and simmer for at least an hour over low heat.
2. Strain the broth, removing the nettles, root pieces and seaweeds, then return strained broth to the pot.
3. Over low heat, whisk the nutritional yeast and slippery elm powder into the broth, then stir in the coconut oil.  When the broth is nice and hot, taste for salt, and ladle into a mug or bowl.  Add a splash of apple cider vinegar {and chopped, fresh herbs for extra flavor – I like cilantro}, and sip some nourishment.

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Liz Flint-Somerville, Nutritional Consultant

Liz was a partner in Grub for 3 amazing years and helped author many of our most beloved recipes and posts. She is now dedicating her time to caring for her family, writing poetry, and continuing to cook delicious Real Foods.

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