It’s that time of year again! The time of year when we stay in closed quarters more often than not and breath in each others germs resulting in increased incidences of illness. I managed to avoid the other two bouts of respiratory infecting viruses that went through my kin, but this one got me! That’s when I step up the game with more immune-boosting foods to help my body fight the good fight and claim victory over it’s mucilaginous opponent. One of these foods is a basic mineral broth using only plant-based ingredients.
It’s a good idea to make this once a month or so (depending on the amount made and consumed) when we start staying indoors more (if you live in a cold climate like I do).
It’s a loose recipe, meaning that it can be changed up depending on what you have on hand. You can use up those veggie parts that you may have been saving for compost like the tops of carrots, onion skins, kale stems and cabbage cores. It’s great timing to make this when you clean out your fridge. Also, when you get in to the routine of making this you can start a container in your fridge of plant parts for the broth.
- carrots with skins
- potatoes with skins, any kinds
- onions with skins and/or garlic, shallot, chives, leeks
- beets (adds a beautiful colour too)
- kale with stems
- cabbage core or leaves
- celery (including leaves) and/or celery root
- parsley root
- bay leaves (1-2)
- nori sheet
- kombu strip
- dulse flakes (1-2 tbsp)
- seaweed (2-3 sheets)
- herbs like parsley, rosemary, thyme, oregano (a tbsp of each)
- aquafaba or any pulses
- mushroom stems
- A general plan for this broth is to use about a cups worth of each veg unless stated otherwise, going slightly over or under for any ingredient and adding others not mentioned to your desire~really making this broth your own. Be careful of adding the strongly flavoured cauliflower and broccoli as they can over power. That’s not to say not to do it, I have but just beware that they can take over the taste of the broth. Chop each veg up for more surface area to infuse.
- Get the biggest pot you have! I use a 5 gallon stock pot. Place all the ingredients in and cover with about 2-4 inches of water. Place the lid on top and bring to a boil. Decrease heat and allow to simmer for about 3 hours. This will allow the minerals to be extracted into the water leaving the veggies soft and loose their colour.
- Set a colander over a large bowl and strain. Then use a fine mesh strainer and strain again to a clear broth. The used veggies can now be composted.
- Use broth as a soup base, sipping on or for cooking rice.
- Store broth in the fridge for about 4 to 5 days I like to use the large 2 litre glass canning jars. You could also store in a small freezer for about 3 months and up to 6 months for a deep freezer in a freezer safe container.
- I prefer to salt afterwards just before consuming because there may be some dishes I add this to that I don’t want salted. Also, The sea vegetables like seaweed, nori, kombu and dulse have a slightly salty taste. I like to use “sole” which is a pink salt infusion in water that also has the benefits of additional minerals.
- Most of all ENJOY!
Basic Mineral Broth