Vegetarian (and vegan) Bone Broth Alternative
This recipe contains heaps of wonderful nutrients as well as plenty of gut-healing properties. The main ingredients are:
Wakame seaweed: Great source of omega 3 – one of the best for vegans, great for intestinal health, full of vitamins and minerals (particularly good source of iron, calcium, magnesium and iodine). Not suitable for SCD diets, leave out as necessary.
Shiitake mushrooms: Adds an amazing flavour. Full of vitamins and minerals (great source of vitamin D – especially if sun dried, zinc and B vitamins). Contains all essential amino acids. Prebiotic.
Coconut oil or olive oil: Healthy fats with a good omega ratio that help absorb nutrients.
Turmeric: Powerful anti-inflammatory, delicious flavour and a rich colour.
Spinach or kale: Packed with vitamins and minerals (particularly high in Vitamins K, A and C, magnesium and calcium). Also a good source of protein and omega 3. Prebiotic.
Coconut aminos: Mainly used for flavour but also gives the benefit of it’s amino acids. May not be suitable for some diets as it’s considered a sugar, so leave out if necessary.
INGREDIENTS Serves: 8
12 cups (2¾ litres) filtered water
1 tbsp coconut oil or extra-virgin olive oil
1 red onion, quartered (with skins)
1 garlic bulb, smashed
1 chilli pepper, roughly chopped (with seeds)
1 knob ginger, roughly chopped (with skin)
1 cup greens such as kale or spinach
3-4 cup mixed chopped vegetables and peelings (I used carrot peelings, red cabbage, fresh mushrooms, leeks and celery)
½ cup dried shiitake mushrooms
30g dried wakame seaweed
1 tbsp peppercorns
2 tbsp ground turmeric
1 tbsp coconut aminos*
A bunch of fresh corriander or other herb of your choice (plus extra, to serve)
(optional) ¼ cup nutritional yeast, for extra flavour and vitamins
INSTRUCTIONS
Simply add everything to a large pot. Bring to a boil then simmer, with the lid on, for about an hour.
Once everything has been cooked down, strain the liquid into a large bowl.
Serve immediately with some fresh herbs, for decoration or cool for later. It also freezes well.