I remember the day when I was sick, wrapped up in a blanket on the couch, watching TV and sipping on a cup of warm and nourishing broth that my mom made for me, “Drink up, you’ll feel better soon”, she said. Miraculously I did! It was as if there was a secret ingredient (besides love of course) that she put in this warm liquid and made me well.
Broth is a hot topic in nutrition these days which is why I am not surprised that I get questions like “are you a fan of it?”, “why is it good for you?”, and “how do you make it?”.
As a holistic nutritionist, I always go back to how the digestive system and intestinal system are working properly, if they aren’t we can experience symptoms of:
– heart burn
– skin issues
– hormonal issues
– depression, irritability, and anxiety just to name a few.
What Happens When We Have A Sluggish Digestive & Intestinal System
When we have a sluggish digestive system, food will not be broken down properly because of a lack of hydrochloric acid and powerful enzymes. Ready or not, the stomach then empties the food into the small intestines that breaks down food using enzymes released by the pancreas and bile from the liver.
Peristalsis also is at work in this organ, moving food through and mixing it with digestive secretions from the pancreas and liver. The duodenum (the first part of the small intestines) is largely responsible for the continuous breaking-down process, with the jejunum and ileum mainly responsible for absorption of nutrients into the bloodstream.
If the intestinal system is not working properly, the partially digested food will sit in the small intestines waiting to be broken down properly causing it to fermented. This is when the bad bacteria in our gut tend to come out and feast. When there’s undigested disaccharides (two simple sugar molecules joined. ex: sucrose, lactose, and maltose) undigested protein (beef, chicken, turkey, etc) and a warm cozy acidic environment, it’s a perfect time to call in the rest of the bad bacteria family for a party. These nasty little partiers leave the intestinal lining weak with their doors wide open, which can result in these nasty guys circulating in our body via our bloodstream. What I’ve just described is how a term called Leaky Gut occurs.
There are other factors that contribute to leaky gut such as choices of foods in a diet, medications like antibiotics, stress, and lifestyle.
For more on gut health click here and get tips to help improve digestion and support the intestinal system.
Why Is Broth Good For you?
Not only is broth nourishing and warm (which is how our digestive system likes our foods, cold foods and drinks will shut down the digestive process), it:
- is jam packed with vitamins and minerals such as magnesium, phosphorus, calcium and potassium
- can improve digestion because it’s easily digested and quickly absorbed
- can help with repairing the intestinal lining
- can improve immune function
- is alkalining
- can reduce inflammation
- is versatile, you can put it in a mug sip it on your drive in to work or on the bus, you can drink it between meal or even add nourishing vegetables to make a soup meal.
How Do You Make it:
Making broth is super easy to make that even the kids can help! Added bonus is that the entire house has that yummy home cooked meal aroma which is always so comforting.
Dr. Mary's Alkaline Soup Broth
Enjoy a warm cup of alkalizing soup broth!
- 1 sweet potato
- 1 onion
- 2 carrots
- 2 celery stalks
- 1/2 bunch of parsley
- 3 stalks asparagus
- 1 cup spinach
- 1 cup cilantro
- 2 cloves garlic
- 3.5 L of filtered water
- 1 tbsp of fresh or ground turmeric
- 1/2 tbsp dulse powder
- 1 tsp ground cayenne pepper
- 8-10 whole black peppercorn
- 2 tsp of miso or freshly ground flaxseeds
- Step 1 Chop the vegetables. Fill a large soup pot with water and add chopped vegetables.
- Step 2 Add turmeric, pulse powder, cayenne powder and whole black peppercorn and bring to a boil.
- Step 3 Simmer for 2 hours. Pour through a strainer to another pot. Keep broth. ( you can compost vegetables or blend the vegetables separately an dress them to add to other soup)
- Step 4 Mix 2 teaspoons of miso/ground flaxseeds in a cup with 2 tablespoon of soup broth until it dissolves – then add this amount to each bowl of soup before serving.
- Step 5 Enjoy!
Do not boil the miso
The soup broth will keep for 4 days
Freeze any extra in half full mason jars.
A colleague of mine has tried and loves this easy bone broth recipe.
Am I a fan?…YES! I’ve always loved a warm cup of broth and with all the hype and new recipes circulating on social media, it’s getting harder to just stick to good ol’ mom’s recipe (Mom, yours is always my first go to, I promise!)
As many of you know, I’m weening away from coffee in the mornings (I used to wake up and drink a brew right after I chug 16oz of warm water.), I’ve replaced the coffee with this soup broth 2-3 times a week, I’ll even have it as a tea while I’m prepping for a meal, or use it as a snack (see, so versatile). My daughters love this recipe, and often have a cup as they get home from school before digging into a snack and getting some homework done.
Sumbul Zafar, R.H.N.