This nourishing vegan broth is warming and comforting and the perfect thing for a savoury sipper or when you are feeling under the weather.
Let's talk about this vegan bone broth for a moment.
I originally posted this vegan bone broth in my e-book (which is free to DL here) but since it is both delicious and full of nourishing goodies, I thought it best to re-share here. In simplest terms, it's a veggie take on the ever-popular bone broths. I've always felt left out when it comes to those bone broths.
You see everyone sipping them in trendy cafes these days. Sometimes the idea of having a warm cup of nourishing broth is just the thing I want in the morning or when I'm feeling run down.
Where bone broth relies on slowly simmering bones for vital nutrients, this version takes the best immune-boosting vegetables and roasts them to caramelized perfection. The addition of miso, ginger, garlic, and chili helps to add a ton of healing goodness to this already restorative broth.
This vegan bone broth is just the thing for those chilly mornings or when you feel something coming on. What I like most about this recipe is you can make up a big batch of this broth and freeze it in single-serving sizes for an easy meal come morning. Just a quick warm-up on the stove, a few flavours tossed in, and you're ready to rock'n roll.
- cremini mushrooms
- coconut oil
- shiitake mushrooms
- kombu or kelp
- coconut aminos (or tamari)
- light miso
- sesame seeds
- jalapeños (optional)
- hili flakes (optional)
This vegan bone broth comes together easily. Just toss the veggies together to bake then add them and the aromatics in a pot to simmer.
After an hour has passed, strain the veg from the broth. Some of the stock veggies like the carrots and mushrooms will be good to eat, but the rest of it will be compost.
When you're ready to serve, heat up a serving on to stove top. When the broth is warm, add a little of it to the miso and mix until the miso has dissolved. Continue to add the rest of the broth along with the coconut aminos, chilis, ginger, and sesame seeds. Drink warm.
Tips + Notes 9 Ways to Boost your Immune System
1. Get your fair share of anti-inflammatory foods.
Items like ginger and turmeric are antibacterial and antiviral as well as being anti-inflammatory. They both help support the immune system and are great to eat when you're feeling low or like you're coming down with something.
2. Eat those immune-enhancing foods.
Foods like raw garlic contain a ton of compounds (including allicin) which help the immune system fight off attacks like the common cold and flu. Add raw garlic to things like salad dressing, hummus, guacamole. You can even your morning green juice can benefit from a little garlic.
Every year I make fire cider which contains many key immune-boosting ingredients, including garlic. Try taking a shot of it in the a.m., adding it to salad dressings, or drinking with hot water and honey.
3. Up the good gut bacteria.
A healthy gut plays an important role in your immune system's well being. Getting a good amount of probiotics by way of fermented foods will help keep your gut flora strong and ready to defend your body from invaders.
Probiotics found in plants make it further down your digestive tract than those found in animal products. So be sure to add items like sauerkraut, plant-based yoghurts and things like water kefir and kvass to your diet.
Having enough vitamin D is essential for our immune system to function well. Most of us get our vitamin D from the sun. For those of us in northern regions, we don't get nearly enough come fall and winter.
Having a supplement (I like the liquid form) for the darker months is an inexpensive way to not only protect against common autumn illnesses but other long term issues as well.
5. Drink plenty of water.
Drinking lots of water is a good way to move things like cold and flu out of your system at the first sight of symptoms. If I feel the slightest tickle in my throat, I'll reach of a glass of water. I become extra diligent of staying hydrated. The flush to the system means I often don't stay sick for very long, if at all.
6) Wash, wash, wash.
Not really a boost, but it's the simplest advice and probably the best. Wash your hands before you eat, don't touch your face in public, and always wash once you get home. Keeping your hands clean and away from your mouth and face is a foolproof way to say healthy come autumn.
Adaptogens are great ways to protect the body from certain stressors that weaken the immune system. Ashwaganda (my favourite for many reasons) is shown to have immune-enhancing properties while astragalus is shown to stimulate white blood cells. Both are great to add to your diet if it's economically feasible.
8) Get a good night's sleep
Avoiding alcohol, caffeine, and screens before bed are all easy ways to help get a good night's rest. In turn, a good night's rest doesn't just help us feel better. It ensures our immune system is functioning as well as it can.
If you can, getting a full 8 hours of uninterrupted sleep is best for your overall health come autumn and winter. If we're so lucky 🙂
9) Um, and this vegan bone broth!
- 1 onion, (skin on) cut into 1 cm (1/2 inch) strips
1 cup each of the following:
- carrots (skin on) in chunky rounds
- cremini mushrooms, cut into chunks
- leek, cut into 1 cm (1/2 inch half moons)
- celery, cut into chunks
- 2 tbsp. coconut oil
- 12 cups water
- 1/2 cup dried shiitake mushrooms
- 4 strips kombu or kelp
- 2 tsp. whole peppercorns
- 1 thumb-sized piece ginger, chopped
- 6 cloves garlic, cut in half, skin on
Per Serving Add-Ins
- 1/2 tsp. coconut aminos (or tamari)
- 1 tsp. light miso
- 1/4 tsp finely grated ginger
- Pinch sesame seeds
- A few sliced jalapenos (optional)
- A few chili flakes (optional)
- Toss the onion, carrot, fresh mushrooms, celery, and leek, with the coconut oil and bake at 205° C (400° F) for 30 minutes, stirring every 10 minutes.
- In a large pot combine the roasted veggies and all their juices along with the water, dried shiitake, kombu, pepper, ginger, and garlic.
- Cover and bring to a boil, then immediately turn down to a simmer. Let this mixture simmer on low for about an hour.
- After an hour has passed, strain the veg from the broth. Some of the stock veggies like the carrots and mushrooms will be good to eat, but the rest of it will be compost.
- Once cool, either freeze the stock into 1 - 1 1/2 cup servings or store in the fridge for around a week.
- When ready to serve, heat up a serving on to stove top. When the broth is warm, add a little of it to the miso and mix until the miso has dissolved. Continue to add the rest of the broth along with the coconut aminos, chilis, ginger, and sesame seeds. Drink warm.