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As seasons change and temperatures fluctuate, our immune systems don't always cope that well with these changes! We often need additional assistance from medicinal foods - to get us through these changes without too much down time!
So especially when there is a nasty virus plaguing our planet, I thought it was time to haul out my IMMUNE BOOSTING BROTH recipe for all to share.
This broth is not just for Winter but for ANY time of the year. If you choose NOT to strain the broth - then eat as a soup - but just watch out for the bones. If you strain and serve as a broth - this is great for someone who is ill and cannot eat solid food or convalescing after coming out of hospital.
INGREDIENTS - organic preferably
(wash your veggies in salt water & scrub the hardier ones if needed)
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• 2 L filtered water
• 1 kg ‘soup’ bones and/or roast chicken carcass
• 1 bunch spinach (or Swiss chard), torn
• 1 bunch parsley, roughly chopped
• 1 bunch soup celery, roughly chopped
• 4 large carrots, roughly chopped
• 4 large potatoes - cut thick peels and use these (use knife not peeler)
• 3-4 large garlic cloves, peeled - crushed finely & covered with olive oil
• 1 large onion (red if possible) - peeled and chopped
• 1 bay leaf
• 1 clove
• 1 cm piece of peeled ginger root - finely chopped
• 1 TBSp apple cider vinegar
• Freshly ground black pepper - to taste
• Sea salt or a little Braggs / Tamari /Soy sauce / Miso paste / Marmite - to taste (depending on your preference)
OPTIONAL: Add fresh coriander/cilantro leaves, watercress, chives, spring onion or any other green leaves - in the last 10 minutes of the end of the cooking process OR chopped as a garnish when serving.
OPTIONAL: Add a TBsp turmeric powder for a yellower 'spicier' broth with greater anti-inflammatory properties.
OPTIONAL: Add finely chopped chilli (with seeds) for a 'hotter' broth
NOTE: The smaller you cut or grate your veg - the faster your broth will cook and more surface areas of your veggies are exposed to the fluids in the pot, hence releasing more nutrients into the broth.
METHOD
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1. Boil water with bones & seasoning (incl apple cider vinegar)
2. Reduce heat & simmer for ~2 hours. Pressure cooker - can be done in 30min
3. Add all the veggies except the garlic.
4. Allow to simmer for a further 40 minutes (or less if grated or finely chopped veg)
5. Add the garlic and olive oil mix a few minutes before switching off the heat.
5. Strain off the fluid and serve hot & steaming.
5a. Can be served as is with the veg - just watch out for the bones
OPTIONAL: Garnish the broth with chopped green leaves of your choice or chives or spring onions
For a slightly more decadent version - add a splash of coconut cream.
❤️ ENJOY 🌿
