Bone Broth is all the rage and for good reason! Bone broths are nutrient-dense, easy to digest, and contain vitamins and minerals like B vitamins, Vitamin D, calcium, magnesium, and trace minerals in forms that your body can easily absorb
Bone broth has been shown to:
-Treat leaky gut syndrome
-Overcome food intolerances and allergies
-Improve joint health
-Boost immune system
But what if your plant based? In my office I treat a lot of plant-based patients and love that fact that many people are open to the benefits of eating more fruits and veggies for health and environmental reasons.
Recently I had a patient tell me she was taking vegan” bone broth” and feeling much better!
Intrigued I searched the web looking for the best vegan “bone broth” recipes that could offer the same nutrient dense profile as the real deal. Surprised I found a lot of really great recipes that offer almost the same nutritional benefit as bone broth. The only thing I couldn’t find is vegan collagen, but our body makes collagen naturally so eating foods high in amino acids like glycine, lysine, and proline plus getting plenty of zinc and Vitamin C will allow you to make the proper amounts your body needs. There are also over the counter supplements that are vegan collagen boosters, and they contain the same vitamins, minerals and amino acids I just described.
-Wakame seaweed: It's packed with minerals like iodine, manganese, magnesium, and calcium, but also lots of vitamins like A, C, E, K, and some B vitamins. Sea vegetables are also high in antioxidants so they can be supporting for your liver as well as potentially lowering the risk for cardiovascular disease and cancer.
-Shiitake mushrooms: Full of B vitamins, vitamin D, zinc, contains all essential amino acids.
-Coconut oil or olive oil: Healthy fats with a good omega ratio that help absorb nutrients.
-Turmeric: Powerful anti-inflammatory plus adds delicious flavor.
Spinach or kale: particularly high in Vitamins A, C, and K, as well as magnesium and calcium. Also a good source of protein and omega 3.
Add all the ingredients into the Instant Pot. Give it a quick stir and then put on the lid. Make sure the vent is sealed.
Set the pressure to high and set the timer for 120 minutes (2 hours). The Instant Pot will take about 15 minutes to get to pressure and then will turn on.Once the cooking cycle is done, allow the pressure to naturally release for about 15 minutes, then turn the vent to release the rest of the pressure.
Remove the lid. Place a fine mesh strainer over a bowl and line with cheesecloth.
Pour the Contents of the Instant Pot through the cloth and strainer, being sure to only capture the liquid.
Discard the veggies or blend them up with some water for a soup (although it's incredibly tasty!).
Pour the vegan bone broth into jars and allow to cool to room temperature. Seal and freeze or keep in the fridge for 4 - 5 days.
Reheat on stove when ready to consume:
Comment below if you’ve tried Vegan Mineral Broth