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Fran's Easy Immunity Broth

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In the winter I naturally gravitate to warm foods like stews, soups and lattes. I am a person that’s always cold so I find warming foods keep me feeling cozy this time of year.

I use broth in the winter to boost my metabolism, strengthen immunity and improve digestion. I try to make one at least every week to add to soups, stews, cook grains or even have by the cup full with a squeeze of lemon and a pinch of salt.

The real focus of this recipe however is on the gut healing properties of onions, leeks and garlic. Allium plants are naturally antibiotic foods with anti-inflammatory and anti-allergic properties. All of these vegetables are naturally rich in prebiotics that promote the growth of healthy bacteria in the large intestine.I love recommending this broth to my clients with digestive or gut health issues, like leaky gut, SIBO, IBS or constipation. Broth is filled with healthy minerals, good quality fat and plenty of nourishing nutrients. Broth makes a great addition to any immune or gut healing routine.

This recipe is one of my go-tos for a good, well balanced veggie stock. I tend to not use leftover veggie scraps because I find the flavour isn’t as good. This stock is pretty simple on its own but really shines with a few medicinal herbs thrown in for good measure. Feel free to include some of these in your broth for an extra boost.

Thyme is a great culinary herb used in western herbalism to support the lungs, break a fever and reduce phlegm. Thyme also supports the parasympathetic nervous system to help you body relax, digest and heal.

Oregano has been studied for years and shown to help treat many illnesses like colds, flu and respiratory issues. It is naturally a very powerful antibiotic and used to inhibit the growth of harmful bacteria and also has powerful antiviral properties

Chaga has strong antibacterial and antiviral properties making them helpful in preventing and recovering from colds and flus. They are also anti-inflammatory due to their high levels of antioxidants like Superoxide Dismutase (SOD) which help combat free radicals, preventing cellular damage and supporting cellular regeneration.

Seaweeds contain higher concentrations of essential minerals than other plants. Some of the key minerals include zinc, magnesium, selenium and iodine. Zinc helps keep white blood cells healthy so they can fight off infections and disease. Iodine and selenium help to support thyroid function and magnesium helps to calm and support the nervous system.

Astragalus is used most commonly in Traditional Chinese Medicine, it contains antioxidants that support and protect the mucus membranes and respiratory tract. Astragalus also supports immune function by promoting normal levels of immune cells and protects their function.

Makes about 3 quarts

This makes a smaller amount of broth than most recipes, but can be easily doubled and stored in the freezer.

1 Tbsp Olive or Avocado Oil
1 Large onion chopped ( with skin)
1 leek chopped
2 stalks of celery chopped
2 carrots chopped
½ a bunch of kale stems, chopped
1 head of garlic cut in half
1 bunch of parsley stems, leaves removed
5 sprigs of fresh thyme ( or ¼ Tbsp of dried)
2 sprigs of fresh oregano ( or ½ Tbsp of dried)
2 bay leaves
1 tbsp black peppercorns
1 Tbsp Apple Cider vinegar
3 quarts of filtered water
1 tsp of Sea Salt

Optional Additions
5 sprigs of fresh thyme ( or ½ Tbsp of dried)
2 sprigs of fresh oregano ( or ½ Tbsp of dried)
1 6” piece of kombu
1 Tbsp of fine chaga chunks
1 tsp dried astragalus

Add your oil to a heavy bottom pot on medium heat, once warm add the onions and leeks to the pan. Let the onions brown before stirring, about 2 minutes, repeat on all sides

Once fully brown, add other vegetables and water to the pot and let come to a simmer. Then reduce heat to low and allow broth to cook for 1h.

Once cooked and vegetables are soft, remove from heat and allow to cool. Then strain and decant into containers. Seal and store in the fridge for up to one week, or freeze for up to 3 months. Use this broth to add flavour when cooking beans, grains, soups, stews or enjoy with some miso as a savoury elixir.

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