Collagen Boosting Vegan Bone Broth

Bone broth has become trendy in the past few years, though it’s been consumed since prehistoric times. 

 

 

 

Collagen is an abundant protein, found in our body, it’s in our muscles, bones, joints and skin. Collagen declines as we get older and that’s why we get lines, wrinkles, lose skin elasticity resulting in sagging skin. (There are other factors that affect; poor diet, sugar, processed foods, salty food, smoking, sun). Collagen helps boost skin, hair, nails, teeth health, repair and maintain joints, reduce stretch marks, reduce inflammation and can boost metabolism.

Bones are a great source for collagen and that’s the reason bone broth has popular. Though there’s nothing new about bone broth because it has been consumed since prehistoric times when our ancestors consumed every part of the animal.

Finding bones in the plant world is obviously impossible. However there are powerful plant ingredients that encourage and promote the production of collagen in our body. When consumed regularly it has the same effect as bone broth. Ingredients like:

• ~green leafy veggies; kale, spinach, collard greens, fenugreek leaves
• ~Red and dark produce; beets, red peppers, blueberries, blackberries
• ~Omega 3 rich ; avocados, flaxseeds, almonds, walnuts, cashews and other nuts n seeds
• ~ anti inflammatory properties: turmeric
• ~Sulfur rich; celery, cucumbers, olives, sea vegetables, organic soy product, miso, cantaloupe, sweet potatoes, mushrooms, onion, garlic contribute to building collagen.
• ~ Also remember to save vegetables scraps. Broccoli, mushroom stems, cauliflower, cabbage cores, kale ribs, tops and ends of veggies are perfectly good to add to the broth. Simply collect them in a large zip big while you prep your veggies. Store them in the fridge or freezer and use as needed.

I’ve used some of these veggies to make a tasty broth that can be had by itself or  used in soup or any recipe of your choosing. Feel free to use what ever veggie combination you have, this recipe is just a template.

Added benefits of plant based broth is its alkaline unlike meat based and that helps maintain gut balance and is cholesterol free.

Vegan Bone Broth

• 2 large carrots diced ( parsnips, radishes are also good)
• 1 inch pieces of kombu or 1-4 cup dried wakame reconstituted in water
• 1 tableespoon olive oil
• 2 inch knob turmeric (skip if making Japanese miso soup)
• 1 cup diced winter squash or sweet potato
• 5-6 shiitake mushrooms including stems, (dried work very well here)
• 3 cups fresh kale and spinach about 4 large kale leaves including middle stem
• 1 cup celery, washed and diced about 4-5 whole stems
• 1 medium-large golden  beets diced ( red beet is good but it will change the color)
• 1 medium sized onion diced into quarters
• 1 cup cabbage core roughly diced  (broccoli, cauliflower stems, core and leaves can be added)
• a Few fresh parsley leaves, roughly chopped (optional)
• 1 bay leaf
• 1 teaspoon black pepper whole
• 4 whole cloves of garlic
• 1-2 inch knob of ginger cut into 4 pieces
• 10-12 cups of water

• Japanese inspired veggie soup (for 4 soup cups)
  1- 2 tablespoons tamari or nama shoyu soy sauce
  2- 3 tablespoons white organic light miso paste or depends on how strong you want your soup

In a large enough stock pot, sauté onions, garlic, ginger, bay leaf, turmeric, celery in olive oil over medium-low heat for 5-6 minutes. Add the remaining veggies and water with the exception of miso, soy sauce. Bring it to a near boil and drop it to a gentle simmer for about 1 hour.

Strain and discard the vegetables, they did their part. The broth can be used in soups or can be had as is as a warm drink. I save them in bottles and drink a cup or two everyday. Keep refrigerated and Use within 5-7 days.

To make a Japanese inspired soup. Bring the broth back to a gentle simmer not boil. Dissolve in the miso and add shoyu soy sauce. Serve with cooked noodles, soft tofu and vegetables of your choice.