While there are many broth options these days it’s important to read the ingredient label. Many include undesired additives like sugar or yeast extract (another name for MSG) or far too much sodium. Making your own is a satisfying and easy process and gives you full control over the beautiful organic, local and in-season ingredients you choose to include.
Benefits of broth may include:
- Improved digestive function
- Hydration
- Release weight
- Added beneficial minerals
- Increased collagen
Can vegan broth offer the same benefits?
The only difference in vegan broth is that there is no animal source of collagen which some argue is not necessary as the body will break down the components of collagen in the digestive tract anyway.
To make collagen in the body we need proline, glycine and vitamin C. Best vegan sources of proline and glycine are kombu, wakame, nori seaweed, miso paste and mushrooms so make sure to include these in your broth recipe.
The vitamin C you need can easily be found in other fresh foods as part of a balanced diet.
The other veggies and spices provide additional minerals needed for collagen production.
Use your broth as a warm nourishing drink or as a base for other soups or curries.
To make Bone Broth you will need:
- Large stock pot or slow cooker
- 4-10 lbs. bones: Source high quality, pasture raised, organic, grass-fed bones (Beef, turkey, chicken, pork, lamb) Check at local farmers markets or butcher shops for best selections. For poultry include neck, feet, organs and the carcass when possible.
- 3 TBSP Apple Cider Vinegar (this helps release even more minerals from the bones)
- Enough water to cover the ingredients in your pot
- Sea salt or Pink Salt to taste
- Optional: any ingredient; in the vegan broth recipe below
Instructions:
1. Place beef, pork or lamb bones on a baking sheet and roast in the oven for 20-30 min at 425 degrees F. Poultry bones are not commonly roasted before adding to your pot.
2. Transfer to your stock pot or slow cooker.
3. Add Apple Cider Vinegar, any veggies, spices and enough water until all ingredients are covered.
4. Simmer with lid on for minimum 12h up to 48h on low heat.
5. Strain the liquid into another large pot and refrigerate for several hours until completely cooled.
6. Remove the top layer of fat that has formed and become solid in the refrigerator.
7. Portion your broth into storage containers for later use.
8. Enjoy immediately or store in the fridge for about 1 week.
To make Vegan Broth you will need:
- Large stock pot or slow cooker
- A splash of olive oil
- 2 onions, diced with skins on
- 2 full heads of garlic cut in half, keep skins on
- 3-4 carrots roughly chopped, include tops and ends
- 4-5 stalks of celery with leaves
- Peels of 2-3 potatoes (the peeled potatoes keep well submerged in water for other recipes)
- 30g seaweed (Kombu, Wakame, Nori or others if you can find them)
- 90g Shiitake mushrooms (other types work well too)
- 2 TBSP Miso paste
- Sea salt or pink salt to taste
- Optional: whole black peppercorn, bay leaf, leeks, parsley, ginger, lemongrass, rosemary, thyme, turmeric
Instructions:
1. Add all ingredients to your stock pot or slow cooker.
2. Add enough water until all ingredients are covered.
3. Simmer with lid on for minimum 6-8h on low heat.
4. Strain the liquid into another large pot and portion your broth into storage containers for later use. Enjoy immediately or store in the fridge for about 1 week.