A Restorative Mid-Winter Broth

The following is a life changing recipe I experienced first hand when I had the good fortune to attend a week-long fasting retreat presented by the good folks of Bauman College (Penngrove/Berkeley/SantaCruz/Boulder). Along with teas, juices and green smoothies throughout the rest of the day, the broth provided us with deeply nourishing minerals extracted from the vegetables, mushrooms and herbs and seaweed through a long simmering process. The flavors were rich and complex and sipped slowly became our central 'meal'. I would love to share my seasonal version here and invite you to make yourself a batch. Winter is the time when nature pulls nutrients out of the leaves and fruits of the plant and sends them deep into the roots. The roots are the storehouse of minerals that are easy to become depleted of at this time of year especially potassium (which usually gets over shadowed by sodium in our diet), magnesium and anti-oxidants, all of which are crucial for protecting the heart and arteries and the rest of the body. They are not destroyed by the 'cooking down' process, in fact are rendered more available for assimilation and digestion.

Directions:

In a large stock pot or kettle, layer up the roughly chopped ingredients to within a couple of inches of the top of the pot. Cover with water and bring to a boil. As soon as water is boiling, turn heat down to lowest heat so water is just simmering. You can leave the lid tilted slightly open so stock doesn't boil over, but be sure to replace evaporated liquid during the cooking process as necessary.

Ingredients - start with roots, then stalks, then leaves, then mushrooms, sea veg and herbs on top

• yellow potatoes 3 - 4
• sweet potatoes or yams 2 - 3
• turnips or rutabagas 2 - 3
• carrots 3 - 4
• beets 2 - 3
• ginger 1" - 2"
• onions 2 - 3
• cabbage 1/2 green
• kale and collards 1 bunch
• shiitake, other mushrooms 1 big handful
• wakame, kombu, sea palm handful
• parsley, cilantro 1 bunch
• garden herbs to taste handful

Depending on the size of your pot and the size of the veggies, use more or less of each ingredient. Start with about 1 cup each. After coming to a boil and reducing to a simmer, allow to simmer for 2-6 hours. Veggies will be completely depleted. All the goodies will be in the broth and you can compost the leftover solids. Place a large strainer over a large bowl and carefully strain out the veggies. When all the liquid is in the bowl, transfer to canning jars for storage in the freezer and/or refrigerator. This stock can be used as a base for soups, to cook grains in, simmer sauces, braising. And, of course, can be warmed and drunken as a comforting and theraputic beverage or winter pick-me-up. Try adding a spoonful of miso to a mug of broth or a tablespoon of nutritional yeast to add protein, salt, more vitamins and minerals. To benefit from the nutrients and beneficial probiotics, never boil after adding miso or yeast. Stock will keep for 4 - 6 months in the freezer and up to 3-4 days in the fridge.

The bright colors in the vegetables represent a variety of vital phytonutrients which are essential to protecting against oxidative stress, free radicals and inflammation, all byproducts of the body's metabolic processes, but in excess, can be major contributors to disease. Many symptoms and disorders can actually be prevented by including these little fighters in our diet on a regular basis throughout the year. Fresh and raw is best for most of the watersoluble vitamins, and great to get through salads, leafy greens, fruits and chopped salads, but this broth can help re-mineralize the system when our energy levels (and a lot of local produce!) seem to be going 'underground'.

Take a trip to your local farmer's market, stock up on a variety of roots and greens and make yourself and your family a batch of BROTH. A little chopping and it makes itself while you do something else. Let me know how you like it!

See you next week with pics and recipes from LARRY'S BIRTHDAY DINNER!!