Bone broth has became trendy in the past few years, thanks to Hollywood celebrities who swear by its healing powers even though it’s been consumed since prehistoric times. The reason being a compound found in bones called collagen.
Collagen is an abundant protein found in our body, it’s in our muscles, bones, joints and skin. Collagen declines as we get older and that’s why we get wrinkles, lose elasticity resulting in sagging skin. (There are other factors that affect; poor diet, sugar, processed foods, salty food, smoking, sun). Collagen helps boost skin, hair, nails, teeth health, repair and maintain joints, reduce stretch marks, reduce inflammation and can boost metabolism.
Bones are a great source for collagen and that’s the reason bone broth has popular. Though there’s nothing new about bone broth because it has been consumed since prehistoric times when our ancestors consumed every part of the animal.
Finding bones in the plant world is obviously impossible. However there are powerful plant ingredients that encourage and promote the production of collagen in our body. When consumed regularly it has the same effect as bone broth. Ingredients like:
- ~green leafy veggies; kale, spinach, collard greens, fenugreek leaves
- ~Red and dark produce; beets, red peppers, blueberries, blackberries
- ~Omega 3 rich ; avocados, flaxseeds, almonds, walnuts, cashews
- ~ anti inflammatory properties: turmeric
- Sulfur rich; celery, cucumbers, olives, sea vegetables, organic soy product, miso, cantaloupe, sweet potatoes, mushrooms, onion, garlic contribute to building collagen.
I’ve used some of these ingredients to make a tasty broth that can be had by itself of be used in soup or any recipe of your choosing. Feel free to use as many or as little veggie combination, the recipe is just a template.
Added benefits of plant based broth is its alkaline unlike meat based and that helps maintain gut balance and is cholesterol free.
Vegan Bone Broth
- 2 large carrots diced
- 1 inch pieces of kombu or 1-4 cup dried wakame reconstituted in water
- 1 tableespoon olive oil
- 2 inch knob turmeric (skip if making Japanese miso soup)
- 1 cup diced winter squash or sweet potato
- 5-6 mushroom stems
- 3 cups fresh kale and spinach about 4 large kale leaves including middle stem
- 1 cup celery, washed and diced about 4 stems
- 1 medium-large golden beets diced
- 1 medium sized onion diced into quarters
- 1 cup cabbage roughly diced
- a Few fresh parsley leaves , roughly chopped (optional)
- 1 bay leaf
- 4 whole cloves of garlic
- 1-2 inch knob of ginger cut into 4 pieces
- 10-12 cups of water
- Japanese inspired veggie soup (for 4 soup cups)
1- 2 tablespoons tamari or nama shoyu soy sauce
2- 3 tablespoons white organic light miso paste or depends on how strong you want your soup
In a large enough stock pot, sauté onions, garlic, ginger, bay leaf, turmeric, celery in olive oil over medium-low heat for 5-6 minutes. Add the remaining veggies and water with the exception of miso, soy sauce. Bring it to a near boil and drop it to a gentle simmer for about 1 hour.
Strain and discard the vegetables, they did their part. The broth can be used in soups or can be had as is as a warm drink. I save them in bottles and drink a cup or two everyday. Keep refrigerated and Use within 5-7 days.
To make a Japanese inspired soup. Bring the broth back to a gentle simmer not boil. Dissolve in the miso and add shoyu soy sauce. Serve with cooked noodles, soft tofu and vegetables of your choice.