Mineral broth is a nutrient dense liquid, it is a quick and easy way to boost your nutrient intake. Getting enough nutrients from our food can be difficult. There are so many amazing foods packed with nourishment but having enough variety, quality and quantity of them can be difficult. In my recent studies on my nutrition course at Bauman College I have been looking at micronutrients, all the vitamins and minerals and their various functions and sources. One of my readings led me to a mineral broth recipe – a way to consume more nutrients without having to eat 4 times as much. I have adapted the recipe I found and I just adore the flavor of this nutrient dense broth and it is also so easy to make.
Make a batch and have it in the fridge, it is great for a quick nourishing lunch. I crave a mug full of this broth in these colder months, it is especially good to help fight of colds and flu.
- 3 medium sweet potatoes
- 2 courgettes
- ½ cabbage
- 5 celery stems
- 4 medium carrots
- Outer shell of 2 fennel
- 3 (2inch) strips of Kombu
- 2 inch piece ginger
- ½ inch piece turmeric
- 1 cup fresh coriander, parsley mix
- 5 collard leaves (or swiss chard, spinach other leafy greens)
- ½ cup flax seeds
- Stockpot 12-14 Quart
- Wash and scrub all the vegetables and spices, wash the herbs. All the produce is used unpeeled so it is important to buy good quality - organic produce if you can find it.
- Chop all the vegetables into large cubes (2-3 inches) and place in a large pot. I normally discard the outer shell of the fennel bulb when I am making something with fennel, so I keep these in the freezer until I am making up my broths.
- Chop the ginger and turmeric into smaller pieces, roughly chop the herbs and collard leaves, add to the pot.
- Add the kombu strips and 3 liters of water - should be enough to have over an inch covering of all the ingredients in the pot.
- Place on low heat with the lid on for 3-4 hours.
- Place a sieve over a bowl and pour the broth into the sieve. Use a spoon to press the ingredients to squeeze as much of the liquid out as you can. Keep the liquid broth and discard the vegetable mushy remains. It may seem a waste not using the bulk of the vegetables but the nutrients have seeped into the water and now you have a broth, which is packed with nutrients that you can enjoy.
- Add the flax seeds leave for 15 minutes before eating/drinking. The flaxseed add back some of the fiber and add some essential omega fats to the broth. I add the seeds per portion rather than all at once as its best not to heat flax seeds to keep more of the nutrients.
- Makes 8 cups - you can add more water to make the broth go a bit further but taste as you add the water, you don’t want to dilute the flavor too much.