Healing broths are good for improving Gut Health. Knowing how to make a quality broth is also important and there re many variations that can cater for your preferred dietary needs.
Traditional Use For Broths
A healing broth was traditionally made from bones , but does not have to be, as there are many Vegetarian and Vegan variations to choose from which are equally good provided it has active enzymes from probiotic vegetables.
Broths have been used by different cultures as a restorative and healing food and in helping people heal after any illness, pregnancy, or for healing the gastrointestinal tract after surgery.
Ultimately depending on what you put in. If they contain essential amino acids that are helpful to the lining the gut and entire intestine . Having a quality broth will help the gut and its ability to assimilate the nutrients in it during the ingestion. The nutrients will be key in building immunity and restorative to health.
Healing foods like Broths are essential therefore for maintaining good health and particularly effective during or after a period of illness.
A diet consisting of different food types can lead to a diverse microbiota which is now widely known to be better for health and consists of eating diverse foods to increase the microbes in the intestine.
Some high- fibre foods that are good to creating gut bacteria . A diet largely based on Whole grains, is supportive as it promotes the growth of good bacteria such as Bifidobacteria, lactobacilli and Bacteroidetes which contribute to gut health . The following list whilst not exhaustive , shows some of the types of food this can be sourced from.
- Raspberries
- Artichokes
- Green peas
- Broccoli
- Chickpeas
- Lentils
- Beans (kidney, pinto and white)
- Whole grains
Many studies have examined diets which show that people who follow diets which are high in fruits and vegetables have a proven beneficial and preventive outcome on many of the common dis eases which are often the result of inflammation and known as a root cause for many of these diseases.
Apples, artichokes, blueberries, almonds and pistachios have been shown to increase Bifidobacteria in humans which is considered a good bacteria for gut and intestinal health.
Bifidobacteria is also considered a beneficial bacteria, and shown up to help prevent intestinal inflammation and enhancing gut health.
3 Recipes for Homemade Broth
This is an easy broth which is satisfying at this time of year– it really does nourish you from the inside out if your looking for an easy broth recipe is for you.
Recipe 1 : Scallop And Ginger Broth
This bowl of goodness has – bok choy which is high in vitamin C and carotenoids vitamin A which are cruciferous vegetables. These are great supporters of the body’s ability to detoxify and remove free-radicals. Ginger is great for boosting immunity and high in zinc. which also is helps our body fight off infections and highly anti-inflammatory.
A broth is an ultimate healing food and super cleansing, townifying and refreshing for our bodies needs.
You can make a Vegan version which can have I will also provide alternatives in this recipe.
Scallop and Ginger Broth Ingredients
- 400mls home made chicken bone broth/ Sea Vegetables/Vegan Stock
- or
- 5 – 6 large scallops
- 1-2 inches fresh ginger- grate
- 1 small bunch baby bok choy – chopped
- 2 spring onions, chopped
- 4 cloves of garlic
- 1/2 red chilli- de seed or add seeds your choice!
- 1 large handful sprouts mung beans – home-sprouted are easy- soak in water for a few days then cook in broth optional
- 300gm Maiitake Musrooms
- 1 Red Pepper
- 1/2 tsp ground freshly milled Pepper
Step 1
Add ingredients except Book Choy and simmer for an hour. Add Sea vegetables, mushrooms, ( Add scallops after the hour ). Now add the rest of the ingredients.
Step 2
Stir around to wilt the Bok Choy for a few seconds. Pour into your serving bowl and sprinkle over some pepper and salt to taste or Tamari sauce.
Step 3
Alternatively, sear the scallops, add the rest of the ingredients and warm to wilt the Bok Choy.
Recipe 2 : Veggie Broth
Veggie Broth recipe
23/4 litres filtered water1 tbsp coconut oil
1 red onion finely chopped4-6 cloves garlic1 chilli –
roughly chopped100gm kale
1-2 inches ginger
carrots chopped finely red cabbage, fresh mushrooms leeks and celery
1/2 cup shiitake mushrooms
( veggie version )30 gm Wake seaweed ( veggie version )1 inch of coriander or parsley
Recipe 3 : Chicken Broth
Meat version – all of above except what is recorded as ‘veggies version’ in brackets
And
Chicken Bones
fresh rosemary
8-10 pepper corns crushed
2/1/2 pounds chick bones- legs wings, back bones- necks
Step One:
ADD Ingredients In a large cooking pot
Step Two: Add Water and begin to simmer
Add water to cover the chicken and bring it all to a boil over high heat. Once the broth is boiling, skim the foam from the surface. Reduce the heat to a simmer. Cook the chicken for an hour, turning it once halfway through. Skim the surface again after it’s done cooking.
Step Three: Remove Chicken Meat
Remove the pot from the heat and transfer the chicken to a large bowl. When it’s cool enough to handle, remove the skin and bones from the chicken and save the chicken for another recipe.
Step Four: Simmer
Now return the skin and the bones to the pot and heat again to boiling. Reduce the heat and simmer for 3 hours.
Step Five: Drain and Store
When it’s done simmering, strain the broth through a colander into a large bowl. Discard the solids. Strain the broth again through a sieve into containers. Let cool, cover, and refrigerate to use the broth within 3 days, or freeze it for up to 3 months. Before using, skim and discard the fat from the surface.
Cook Veggie broths for an hour and maximum 90 mins- Let me know if you try any of these recipes and how you found them Or leave a Comment below.