I started drinking plant-based broth a number of years ago as a way to nourish my body, support my digestion and encourage my body to heal. At the time I became fixated on creating a broth that was both healing and delicious. It took gallons of experimentation before I came up with what I now call ‘Miracle Broth,’ a plant-based elixir that’s dense with mushrooms, seaweed, root vegetables, ginger and turmeric. All the good stuff. It became my ‘go-to’ broth that saw me through the worst of my health crash. I continue to drink Miracle Broth each day because it has helped my body to heal in ways I didn’t think possible and making it has become a ritual that I cherish.
Plant-based broth works wonders to re-mineralise and alkalise the body and is a superior food when it comes to healing many illnesses. In my experience, many people (especially women) are energy and nutrient depleted. Drinking plant-based broth is one of the quickest and safest ways to build up the body so it has the energy and nourishment it needs to heal. If you haven’t tried it already, you will be amazed at how incredible this broth truly is. Think of it as a tonic, loaded with vitamins, minerals, phytonutrients and polyphenols.
Here are just some of the incredible benefits of Miracle Broth:
- Alkalises the body – ideally our diet should be 80% alkaline and 20% acidic
- Promotes healthy skin and hair
- Supports adrenal glands (the organs that get hit the hardest when we are tired and wired)
- Thyroid supportive
- Supports healthy digestion (full of plant-based fibres to encourage beneficial bacteria)
- Fights inflammation (the root cause of most disease)
- Enhances brain function and mood
- Aids recovery
Breaking down the benefits
The main stars:
Shiitake mushrooms: using fresh or dried shiitake mushrooms infuses the broth with selenium (to support joint and immune health), vitamin D (especially when exposed to UV light), B vitamins, iron and zinc, and contain many of the same amino acids as meat (1). All of these vitamins and minerals make shiitake mushrooms a key food for nourishing the gut and boosting the immune system, whilst also giving the broth its distinctive umami flavour. Studies suggest that some of the bioactive compounds in shiitake mushrooms protect against inflammation (2) and have antibacterial, antiviral, and antifungal effects (3).
Seaweed: Kombu is a great source of plant-based omega-3 fatty acids and full of vitamins and minerals including vitamins C and K, iron, calcium, and magnesium, plus other collagen-boosting nutrients. Seaweed is also an incredible source of natural iodine to support thyroid function (4) and contains a compound called fucoidan which has antiviral, neuro-protective and immune modulating effects (5).
Kale: full of vitamins and minerals, but particularly high in vitamins K, A and C, magnesium and calcium. Also a good source of protein and omega 3 fatty acid.
Anti-inflammatory add-ins: fresh ginger and turmeric root help nourish the liver and gut, reduce inflammation and add delicious flavour and a beautiful golden colour.
Flavour enhancers: leeks, garlic, garlic skins, fennel tops and stalks, herbs and herb stems, all contribute to the antioxidant power of the broth, in addition to the savoury flavour.
Adaptogenic herbs: a boost of Chinese herbs – known as adaptogens – help balance the hormones and the adrenal glands (6).
Apple cider vinegar: enhances digestive acid and enzymes within the stomach to aid digestion.
The key to a healing broth is to simmer it the whole time. Keeping the broth on the lowest setting for 1.5-2 hours helps extract the most nutrients. Don’t salt the broth until you are ready to serve it. I recommend using pink Himalayan salt, which contains beneficial trace minerals and elements.
Trust your intuition and use whatever vegetables are in season. However, it’s very important to use organic or unsprayed vegetables as you don’t want chemicals leaching into your broth. In the same way, the broth is only as good as your water. Use pure, filtered water. My pro tip: make double the recipe, because it’s so good it’ll go fast.
I always give lots of gratitude when I am making broth as I feel it’s really important that we connect with this healing process and think about why we eat, as well as how and why we prepare certain foods.
I love sipping the broth as it is, seasoned with some pink Himalayan salt, a squeeze of lime juice and a pinch of dried chilli flakes. If I have some fresh soft herbs, I’ll add some snipped stems and a few leaves.
For overall health and wellness I recommend drinking one cup per day. You can also use Miracle Broth as a base for making soups and stews. Because of the robust flavours it makes a great base for a brothy noodle bowl – just add cooked noodles, tofu or tempeh, vegetables and herbs. It keeps for one week in the fridge and will last frozen for months.
Don’t just take my word for it
To fully understand and feel the effects of this healing liquid, I encourage you to try it in your own life. Since publishing the recipe last November, so many people in the 3 Sources community have sent love notes praising the virtues of Miracle Broth: “my kid loves this broth…;” while others say, “all of a sudden I can sleep…;” or, “my skin looks so much clearer and healthier.” It’s also helping people who are sick or run down, nourishing pregnant women and nursing mums, and it’s supporting lots of people through chronic illness. Comment below or tag me in a photo to @3_sources on Instagram and let me know if you are a Miracle Broth maker. What are your stories?Print
Trust me, this is the only plant-based broth you’ll need to see you through the seasons.
2-inch piece of Kombu seaweed
1/2 cup dried shiitake mushrooms
1 whole onion, skin on, sliced in half
5 garlic cloves, skin on, halved
3 carrots, unpeeled, cut into thirds
3 celery stalks (with leaves), chopped
1/2 medium red kuri or kabocha squash, skin on, cubed
1 medium leek, cut into thirds (white and light green parts)
1/2 small bunch kale, leaves only
2 unpeeled red potatoes, quartered
1 medium fennel bulb with fronds, quartered
2 inch piece of fresh turmeric, unpeeled and grated (or 1/2 tsp dried ground)
2 inch piece of ginger, skin on and grated
1 handful parsley sprigs (including stalks)
6 black peppercorns
1 tbsp apple cider vinegar (unpasteurised)
3 slices dried astragalus (optional)
1/2 tsp reishi powder (optional)
Add everything to a heavy based stock pot. Add pure, filtered water to cover. Simmer for 1.5-2 hrs. Strain. Once cool, decant into glass bottles and store in the refrigerator for up to one week. Can be frozen for months.
Keywords: Broth, plant-based, miracle broth