Gut Healing Vegetable Broth
This gut healing vegetable broth is a staple in my refrigerator and freezer. I keep it on hand to make nourishing soups, flavor rich rice dishes, and every thing in between. The ingredients are extremely gut calming due to all the amino acids, vitamins, minerals, pre and probiotics it contains!
I try to make this broth once a month, using the peelings and leftovers of mixed vegetables I collect through the week. Every time I cook I take the leftover bits (i.e. kale stalks, broccoli stalk, carrot peelings, etc.) and throw them in a ziplock bag to store in the freezer. This way nothing goes to waste and I have lots of nutritious ingredients for my veggie broth.
Supporting the digestive tract has never been more important, as the number of people suffering from digestive issues (around 70+ million) increases every year. There are even more people with GI issues that don’t realize what they’re experiencing isn’t normal or healthy. Example: constipation. Many people are only going to the bathroom 1-2x a WEEK (healthy bowel function is 1-2x a day!), thinking that it’s “normal”. Also, a person doesn’t have to be diagnosed with a “digestive issue” per se for their GI tract to need some love.
There are many factors that contribute to gastrointestinal problems including the over use of antibiotics, pesticides, inflammatory foods, and stress.
As the famous quote goes, “all disease begins in the gut”, so we must constantly be nourishing it in the best ways possible!
The main stars of this broth are:
Shiitake Mushrooms – Full of vitamin D, as well as Zinc, B vitamins, and Folate. Shiitake mushrooms are also considered a complete protein because they contain all essential aminos.
Wakame Seaweed – Rich source of omega-3 fatty acids. Also high in iodine, magnesium, calcium, and iron.
Turmeric – Know for its anti-inflammatory benefits, turmeric is a powerhouse for healing the body.
Leafy Greens – Greens like kale, spinach, and Swiss chard, are packed full of vitamins, minerals, and antioxidants. They’re also anti-inflammatory, support a healthy immune system, and boost digestive enzymes.
L-Glutamine – One of the top recommendations for repairing the gut lining. Fun fact: raw cabbage juice is a great source for glutamine.
White Miso – Miso is a fermented condiment, used traditionally in Japan, that is extremely nutritious. The fermentation “helps improve the body’s ability to digest and absorb foods. The condiment also contains protiotics that can promote gut health and digestion.”
Gut Healing Vegetable Broth
- 12 cups filtered water
- 1/2 gallon bag of vegetable scraps (beets, onions, broccoli stems, leafy green stalks, etc)
- 2 carrots, chopped
- 1/2 onion, chopped with skin on
- 2-3 celery stalks, chopped
- 2-3 kale stalks, chopped
- 1 cup fresh shiitake mushrooms
- 1 lemon, juiced
- 1 tbsp ground turmeric
- 2 tbsp wakame seaweed (I like Emerald Cove brand)
- 1/2 tsp peppercorns
- 1 tbsp coconut oil
- 1 thumb size piece of fresh ginger, chopped with skin
- 1 tbsp nutritional yeast (optional but adds flavor and nutrients)
- 2 rounded tsp of l-glutamine powder
- salt to taste
- option to add a few tsp of white (chickpea) miso paste.*
*Note: If using miso paste, stir in after the broth has cooled off slightly.
- Add all ingredients, except the lemon juice and l-glutamine powder, to a large pot and bring to boil. Reduce and simmer for 2-3 hours.
- Stir in l-glutamine powder and lemon juice. Using a mesh colander strain liquid. Store in glass containers of choice. Can be refrigerated for up to 5-7 days or frozen.