Hi everyone,
If you have jumped into this blog, please read this one first THE WONDERS OF BROTH before reading on, trust me you will get more from the recipes.
As requested and also something that seems to be a bit scarce on the internet are ideas for vegan broths AS WELL AS bone broths but consciously choosing the much-needed components of what makes healthy bones and more. I put a few recipes together but the emphasis is on ensuring you add some wholesome nutrient-rich foods when preparing a vegan or a vegetarian broth. I specifically mention this so if you decide to make it, you meet your essential and semi-essential amino acid requirements but also fat, and the various minerals that are rich in bones, cartilage, the marrow, and ligaments.
Below, I have put together a few foods that are rich in certain amino acids that are key in the making of collagen, cartilage, marrow, and ligaments including the crucial HEALING SUGARS. So try and add a variety of these specific amino acid rich foods and of course the sulphur rich foods into your broths. These foods are more important when making a vegetarian or vegan broth.
Sulphur rich foods: Onions, garlic, turnips, cabbage, mustard greens, Brussel sprouts
Mushrooms: Reishi, maitake, cordyceps, shitake (one can also get dried mushrooms too that you can add to the mix)
Glycine rich foods: Most vegetables, pumpkin, carrots, beets, potato
Arginine Rich Foods: Spinach, Winter squash, buckwheat
Proline Rich Foods: Cabbage, asparagus, white mustard seeds, chives
Glycine Rich Foods: Sweet potato, potato, lentils, mustard seeds, spinach, watercress, purslane
Glutamine Rich Foods: Cabbage, beans, legumes, asparagus, broccoli
Calcium Rich Foods: Spinach kale, kelp, collard greens
Phosphorus Rich Foods: Leeks, celery, parsley, chives, beans, and peas
Pectin: apple peel citrus fruit peel
Vegan fat: coconut or olive oil (although saturated is ideal when cooking)
Vegetarian fat (dairy): grass-fed butter, coconut oil, olive oil
Add herbs and spices as desired. Remember herbs and spices have tremendous health benefits as well as being rich in various nutrients such as minerals and vitamins. Here are a few of the benefits of some of my favourite herbs and spices
Ginger: good for circulation, for colds and flus and inflammation
Black Peppercorns: good for digestion, appetite, inflammation and INCREASES nutrient absorption
Coriander (Cilantro): blood sugar balance anti-inflammatory, good for liver and gut
Thyme: good for coughs, congestion and infections
Rosemary: anti-inflammatory, good for colds and flus
Cayenne pepper: anti-inflammatory and good for circulation
Sage: good for sore throats and poor digestion
Tumeric: anti-inflammatory, good for digestion
VEGAN BROTH WITH BEANS
If you are adding in the beans, then you may want to initially cook those for a few hours at least (if they are dried beans), pre-soaking overnight is even better, next day rinse the beans and then add them to the 2L filtered water the next day.
Then follow the instructions as for a non-bean vegan/vegetarian broth.
VEGAN/VEGETARIAN BROTH WITHOUT BEANS
Add your vegetables of choice from the vegetable list above, to 2L of filtered water. Bring all to the boil and then simmer for an hour or two DEPENDING on your choice of vegetables and/or beans.
At the end you can always add some kind of algae to increase the omega fat content such as seaweed, but fat is key here so remember to add in the saturated fat which is heat stable.
You can strain out the vegetables if preferred and use the broth for soups or other dishes OR have this whole nutrient rich mix of ingredients as a nourishing broth as is. You can always use the vegetables for a soup.
I personally use tissue salts if I make a vegan broth by adding then in at the end, specifically Calc Fluor, Calc Phos and Nat Phos.
BONE BROTH RECIPE
Bones from a chicken
Bones from a carcass of a non oily fish such as sole or the 2 fish-heads from a non-oily fish
Ribs, Beef shanks
Beef bones (shank bones, marrow, knuckle)
(vary the bones as preferred as varying the range of the carcass will ensure you are varying the content of the amino acids, collagen, cartilage, bone, minerals etc).
2.5L of filtered water
Add the following as you desire
Onions
4 cloves of garlic
2 Leeks
3 Celery sticks
1 Turnips
1 teaspoon of Celtic Salt/Himalayan Salt
5 tablespoons of vinegar
Some prefer to add some sort of vinegar to increase the mineral content of the BONE broth (such as rice vinegar, or ACV etc). Put all the foods together in a stainless steel container and bring to the boil then simmer for at least 12 hours. I recommend having a slow cooker and transferring everything into the slow cooker and simmer for 12-24 hrs.
Once cooked strain the bones out and use as you prefer, either as is or in various recipes.
Let me know how you get on
Khush