Magical Mineral Broth
This basic recipe is a mineral powerhouse, delivering essential goodies such as magnesium, potassium, calcium, and manganese. “Sipping a cup is like taking your cells to a day at the spa,” say Rebecca Katz, MS, wellness expert, and author of Clean Soups. This is her signature broth, and she suggests using it as a base for nearly all your soups, or enriching it further with beef marrow bones, chicken bones, or mushrooms.
6 unpeeled carrots, cut into thirds
2 unpeeled yellow onions, quartered
1 leek, white and green parts, cut into thirds
1 bunch celery, including the heart, cut into thirds
4 unpeeled red potatoes, quartered
2 unpeeled Japanese or regular sweet potatoes, quartered
1 unpeeled garnet yam (sweet potato), quartered
5 unpeeled cloves garlic, halved
½ bunch fresh flat-leaf parsley
1 (8-inch) strip kombu
12 black peppercorns
4 whole allspice or juniper berries
2 bay leaves
8 quarts cold, filtered water, plus more if needed
1 teaspoon sea salt, plus more if needed
Rinse all of the ingredients well, including the kombu.
In a 12-quart or larger stockpot, combine the carrots, onions, leek, celery, red potatoes, sweet potatoes, yam, garlic, parsley, kombu, peppercorns, allspice berries, and bay leaves. Add the water, cover, and bring to a boil over high heat. Decrease the heat to low and simmer, partially covered, for at least 2 hours, or until the full richness of the vegetables can be tasted. As the broth simmers, some of the water will evaporate; add more if the vegetables begin to peek out.
Strain the broth through a large, coarse-mesh sieve (use a heat resistant container underneath), and discard the solids. Stir in the salt, adding more if desired. Let cool to room temperature before refrigerating or freezing. Store in the refrigerator for up to 5 days or in the freezer for up to 6 months.
Makes 6 quarts
Nutrition Facts (per 1 cup serving)
Protein 1 g
Total fat 0 g
Saturated fat 0 g
Carbs 11 g
Fiber 2 g
Sodium 140 mg
Reprinted with permission from Clean Soups, copyright by Rebecca Katz with Mat Edelson, 2016. Published by Ten Speed Press, an imprint of Penguin Random House LLC.
Photographs copyright © 2016 Eva Kolenko
This article is not intended to substitute for informed medical advice. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.