Bone Broth & Vegan Broth Recipes - Eating For Gut Health w Nutritionist Virginia Hills

Bone broth is the clear, protein-rich liquid obtained by simmering meat bones in water. You can also make a vegan broth using seaweed for collagen and apples for pectin. Making bone broth and vegan broth is easy, it just takes a bit of time to cook, and it's super tasty and great for your gut.

Nutritionist, Virginia Hills says 'bone broth is soothing for the gut, packed with vitamins, minerals and collagen (important for tissue and joint structure) and may help support and repair the gut’s intestinal lining. Broths healthy fats may also help you assimilate vitamins such as vitamin D which keep your bones, teeth and muscles healthy.'

Katy at Wasted Kitchen says 'from a food waste and flavour POV bone broth & vegan broth are great ways to use surplus veg and meat and they add amazing levels of flavour to everything you use them in'.

Here's Virginia's recipe for bone broth adapted by Katy for vegan broth...

Bone Broth Ingredients:

• 2kg meat bones - chicken carcasses, beef or lamb bones
• Couple of handfuls - carrots, celery, onion, leek
• Optional flavourings - ginger, turmeric, star anise
• Apple Cider Vinegar - tbsp - this helps extract the collagen from the bones

Vegan Broth Ingredients:

• 2 large / 3 smaller apples
• 30g dried seaweed
• 150g kale or other seasonal green leafy veg,
• Couple of handfuls - carrots, celery, onion, leek
• Dried shitake mushrooms if you've got them
• Optional flavourings - ginger, turmeric, star anise

Kit

• Large saucepan to use on hob or Slow cooker or Pressure cooker
• Sieve
• Containers to store your broth in

Instructions

• Put all your ingredients into your saucepan/ slow cooker/ pressure cooker
• Top it up with cold water - make sure your ingredients are covered
• Hob- put a lid on, heat to boil, turn down to simmer and cook for
• Bone broth 8 - 12 hours
• Veg broth  2 - 3 hours - you could leave for longer but nutrients are release quicker from vegetables
• Slow Cooker - put on high and cook overnight - 8-12 hors
• Pressure Cooker/ Instant Pot - heat on high and then on hold for one hour, or two if you've got the time. Leave to let the pressure release.
• Once broth has cooled strain through seive and pop in fridge or freezer. Will last for five days in fridge.

The difference between regular stock and bone broth is the length of time it is cooked. The longer it's cooked the more nutrients are released from the broth. Broth can be drunk on it's own or used as a base for soups, stews and risottos.

Some of our favourite ways to use broth are:

Ramen - with noodles, grated & chopped veg and fried egg, tofu, chicken or steak. Cook your broth with ginger and add miso and/ or soy sauce and shaoxing wine to at the end for extra flavour.

Pasta - use as a nutrient rich stock for pasta sauces.

Healthy Snack - warm and drink as a healthy snack.  Add flavourings like miso if that floats your boat.

If you want to learn more about eating for gut health check out our classes.

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