Boost Your Immune System with Broth

In like a lion, out like a lamb… March brings us the final weeks of winter chill and can often be a difficult time for our immune systems as we battle the elements. March is also National Nutrition Month, and to celebrate we have two nourishing recipes from our Nutrition Manager, Erin Pellegrin RD, LDN.

These recipes were also featured in our recent mailer. If you would like to sign up for our mailing list, please click here.

To keep your immune system in tip-top shape, thinking about upgrading your eating habits. A healthy gut fuels a healthy immune system! A great place to start is by incorporating a nutrient-dense broth into your everyday routine. The following recipes offer easy-to-make recipes for you to try at home. You’ll find both bone and vegetable-based broths to suit your taste preference and need. These recipes provide the base, but experiment and add the herbs and spices. Turmeric, shiitake mushrooms and ginger root are always a staple in my broth for their healing, anti-inflammatory and antioxidant properties. I also love adding fresh herbs like parsley, rosemary or oregano as a digestive aid. You can enjoy the broth as is, or create a heartier meal by adding in vegetables, grains, and/or meat. Enjoy!

TIPS: Turmeric, shiitake mushrooms and ginger root are always a staple in my broth for their healing, anti-inflammatory and antioxidant properties. I also love adding fresh herbs like parsley, rosemary or oregano as a digestive aid.

Daily Cup Healing Vegetable Broth

Recipe by Erin Pellegrin RD, LDN

Ingredients

• Red onion, cut in half
• Yellow onion, cut in half
• 3 celery stalks, chopped
• 3 carrots, peeled
• 1 C shiitake mushrooms, sliced
• 3 garlic cloves, gently smashed
• 3-inch piece of ginger root, skin on and cut into 1/2-inch pieces
• 2 C Lacinato kale (can also use any kale variety, spinach or even cabbage)
• 1 C parsley, including stems
• 1 tbsp. extra virgin olive oil or coconut oil
• 1 tbsp. turmeric
• Pinch sea salt
• Ground black pepper, as desired
• 12 C water

Directions

  1. Put all ingredients together in stockpot.
  2. Bring to a boil.
  3. Cover pot with the lid, reduce heat and simmer for 90 minutes, stirring periodically.
  4. After 90 minutes, remove from heat and let cool completely.
  5. Using slotted spoon, strain out large vegetable pieces.
  6. Pour remaining broth through fine mesh sieve to catch smaller pieces. You can also strain through a cheesecloth to catch small sediment left from your veggies.
  7. Keep in the refrigerator for 1 week or freeze for up to 3 months.

Nourishing Bone Broth

Recipe courtesy of Dr. Josh Axe.

Ingredients

• 4 pounds meat bones, preferably a mix of marrow bones and bones with a little meat on them, such as oxtail, short ribs, or knuckle bones (cut in half by a butcher). See directions for information on how to best extract/prepare the bones.
• 2 medium unpeeled carrots, cut into 2-inch pieces
• 1 medium leek, end trimmed, cut into 2-inch pieces
• 1 medium onion, quartered
• 1 garlic head, halved crosswise
• 2 celery stalks, cut into 2-inch pieces
• 2 bay leaves
• 2 tablespoons black peppercorns
• 1 tablespoon cider vinegar
• 12 C water

Directions

  1. Choose a large pot for the stovetop or a crockpot. Place the bones into the pot or crockpot and cover with water. (If you’re making beef or lamb broth, you should brown the meat before putting it into a stock pot. Fish and poultry, including chicken feet and the neck, are fine to put in a pot without browning first.) Make sure you leave plenty of room for water to boil.
  2. Add two tablespoons of apple cider vinegar to water prior to cooking. This helps pull out important nutrients from the bones.
  3. Heat slowly, by bringing it to a boil and then reducing the heat to a simmer for at least 6 hours. Skim off fat on top as it arises.
  4. Now, while 6 hours is the minimum time to extract those valuable nutrients from the bones, chicken bones can cook for 24 hours and beef bones can cook for 48 hours. (Fish stock, using the bones and the head, requires the least amount of time and sometimes one hour is adequate.) Overall, a low temperature and slow cook time are necessary in order to first preserve and then fully extract the nutrients in and around bone.
  5. You can also add in vegetables, such as onions, garlic, carrots, and celery, for added nutrient value. For standard flavor, add Herbes de Provence. For an additional kick (and more health benefits), consider adding ginger and turmeric.
  6. Remove from heat and allow to cool slightly. Discard solids and strain
    remainder in a bowl through a colander.
  7. Let broth cool to room temperature, cover, and chill. Use within a week or freeze up to 3 months.
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