Magic Mineral Broth

June 3, 2014
Magic Mineral Broth - Ever thought about what make food "great"? This is a beautiful introduction into the world of nutritionally dense broths

Question of the day ..

What makes food “great”?

Magic Mineral Broth - Ever thought about what make food "great"? This is a beautiful introduction into the world of nutritionally dense broths

For the past 2 1/2 years .. I've been waving the flag of clean eating .. coupled with the concepts of blood-sugar stabilization .. positive I'd reached utopia.

Then I began to study Holistic Nutrition .. and this card-carrying member of the eat clean movement started to discover .. there's more here than meets the eye. I'm slowly beginning to realize .. my chart of high/medium/and low quality food [alone] isn't the answer .. in fact .. in the bigger picture .. it falls short.

“When you know better .. you do better”   ~ Maya Angelou

Magic Mineral Broth - Ever thought about what make food "great"? This is a beautiful introduction into the world of nutritionally dense broths

I now ponder the apples in my grocery basket through a completely different filter .. if they're not organic .. what pesticides were they sprayed with? If they're not local .. during which stage of maturity were they harvested? The soil the tree was growing in .. how has it been treated? If it's protein .. what growth hormones, for example, were injected into the animal while it was alive?

All of these questions matter .. in ways I never dreamed. One thinks they're eating high quality food .. but in reality that apple may just a void of nutrients as the bags of chips we skip at the check-out. To date .. I'd say I was aware .. but wasn't thinking about it in any sort of organized way.

(Much more to come .. )

Magic Mineral Broth - Ever thought about what make food "great"? This is a beautiful introduction into the world of nutritionally dense broths

Each class I'll take has a featured recipe .. Magic Mineral Broth being the first. For me .. it's been an introduction .. not only to the world broth making .. but the concepts and history surrounding these powerhouses of nutrition.

For centuries people have been practicing “nose-to-tail” eating .. with the idea that nothing went to waste. After the animal was slaughtered .. all of the bones, hooves, knuckles, carcasses .. along with the really tough meat were tossed into a big stock pot and left to simmer. After a number of hours .. the solids were strained .. leaving behind a nutritionally dense gelatinous broth.

What's makes this broth so great? As it's simmering .. nutrients & minerals leach from the bones and infuse the water with nutrients in a form our bodies can easily absorb. These include not just calcium and magnesium .. but phosphorus .. silicon .. hyalurionic acid .. glucosamine .. and other trace minerals.

Magic Mineral Broth - Ever thought about what make food "great"? This is a beautiful introduction into the world of nutritionally dense broths

I'm glad we got to start with vegetables .. rather than chicken feet or cow hooves .. I'm just sayin'

My Whole Foods bag filled to the brim .. 15 minutes of washing & chopping (big chunks of veggies .. skin & all). Our biggest stock-pot on the stovetop (a double batch was in order .. this one too good not to be shared).  As I went throughout my day .. it simmered .. probably the better part of 10 hours. Our house smelled incredible

On my own for dinner that evening .. a mug of broth seasoned with roasted garlic .. shredded chicken added for protein .. a bit of crusty bread for dipping. It was wonderful .. thick .. and full of flavor .. I was pleasantly surprised. I've used it now to braise meats and sauté veggies. I image we'll also be reaching for it anytime a vegetable broth is called for as in soups .. sauces .. and stews.

Magic Mineral Broth - Ever thought about what make food "great"? This is a beautiful introduction into the world of nutritionally dense broths

Included in the course material are recipes for beef broth & also chicken (think: a big pot of chicken feet) .. I'll keep you posted

All in all .. from the education .. a road trip to Whole Foods .. to sitting with my bowl of broth at the end of the day .. I believe we'll chalk this one up to a pretty nourishing experience

Enjoy!

xoxo

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~ Adapted from The Cancer Fighting Kitchen by Rebecca Katz with Mat Edelson .. here

Magic Mineral Broth
 
Prep time
Cook time
Total time
 
Author:
Serves: Makes 6 quarts
Ingredients
  • 6 unpeeled carrots, cut into large chunks
  • 2 yellow onions, cut into quarters
  • 1 leek, white and green parts, cut into large chunks
  • 1 bunch celery, including the heart, cut into large chunks
  • 4 unpeeled red potatoes, quartered
  • 2 unpeeled Japanese sweet potatoes, quartered (** or standard sweet potatoes)
  • 1 unpeeled garnet yam, quartered
  • 5 unpeeled cloves garlic, halved
  • ½ bunch fresh flat-leaf parsley, cut into large chunks
  • 2 8-inch strip of kombu
  • 12 black peppercorns
  • 4 whole allspice (** or juniper berries)
  • 3 bay leaves
  • 8 quarts cold, filtered water (minimum)
  • 1 tsp sea salt
Instructions
  1. Rinse all of the vegetables well, including the kombu.
  2. In a large stockpot, combine all of the vegetables, kombu, and spices. Fill the pot with the water to 2 inches below the rim (at least 8 quarts), cover, and bring to a boil
  3. Remove the lid, turn the heat to low, and simmer, uncovered, for at least 2 hours (my broth simmered as long as 8 hours).
  4. (As it simmers, some of the water will evaporate .. add more as you go if it looks like it's getting low in comparison to the veggies)
  5. Also .. taste as you go .. the richness of the vegetables will become more & more pronounced.
  6. Strain the broth through a large, coarse-mesh sieve (remember to use a heat-resistant container underneath)
  7. Let cool to room temperature before refrigerating or freezing.
Notes
Nutritional Data by &
% Protein: 0
% Carbs: 99
% Fat: 11
Nutrition Information
Serving size: Yeild: 6 quarts with a serving size of 1 cup Calories: 30 Fat: .5 Carbohydrates: 7.59 Sugar: 1.88 Protein: .85

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