Happy Gut Kitchen

Homemade Vegetable Broth

Dr. Pedre soup

A great staple to have on hand! Vegetable broth is used as a base in so many recipes,

from soups to casseroles, even in stir-fries. But you can also enjoy this mineral-rich

broth day or night with lunch or dinner. It nourishes your gut and your body, too.

Homemade Vegetable Broth

WF  DF  GF  SF  VEG  VG

Yields 4 cups

Ingredients

4 carrots, roughly chopped

4 stalks celery, roughly chopped

½ medium zucchini, roughly chopped

½ medium parsnip, roughly chopped

4 green onions (green parts only) roughly chopped

5 bay leaves

1 tablespoon sea salt

1 teaspoon black pepper

¼ cup of fresh parsley

A few sprigs of fresh thyme

6 cups filtered water

Step 1

Place all the vegetables, herbs, and seasonings in a large stockpot.  Cover with the water.  Bring to a boil, reduce the heat, and simmer for about 1 hour.

Step 2

Pour the broth through a strainer to remove the solids.  Store the broth in a mason jar in the refridgerator for a maximum of 3-4 days, or freezer for up to 4 months.

Tip:  This keeps well in the freezer, too.  I like to freeze the broth in ice cube trays and save it for recipes that require a small amount of vegetable broth.

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Grass-Fed Beef Bone Broth

Ladle broth to the pan with the broth background top view

Nutrition dense and loaded with flavor. Drink 8 ounces of this warm broth daily for its

gut-healing properties. You can have it as part of your lunch or dinner.

Grass-Fed Beef Bone Broth

WF  DF  GF  SF  VEG  VG

Yields 10 to 15 servings

Ingredients

About 4 pounds grass-fed beef marrow bones

3 to 4 pounds grass-fed beef rib or neck bones with meat (optional)

½ cup fresh lemon juice or apple cider vinegar

1 to 2 teaspoons sea salt

½ teaspoon black pepper

Filtered water, as needed

3 stalks celery, roughly chopped

½ whole onion

1 bouquet garnish (4 sprigs feresh thyme, 4 sprigs fresh rosemary, and 1 bunch parsley tied with unbleached string or a recycled tea bag string)

Tip:  Other veggies such as carrots, turnips, and squash can be added to give more flavor to the broth if desired.  I usually make a week’s worth of broth at a time so I have it ready whenever I want it.

Step 1

Combine the marrow bones and rib bones, if using, with the lemon juice, salt and pepper in a large pot or slow cooker.  Add filtered water to cover.

Step 2

Cook for a t least 4 hours on very low heat until any meat that was still on the bones has fallen off and the marrow has dissolved.  You can cook the broth for up to 24 hours on low hear or in a slow cooker on low. You may need to add additional water; most important is that all the meat and marrow has fallen off the bones.

Step 3

Add the celery, onion, and bouquet garnish to the pot and cook for at least 1 to 2 hours more.

Step 4

Pour the broth through a strainer to remove all the solid ingredients.

Step 5

Serve hot, and enjoy 1-2 cups of the bone broth right away. Store 5 cups of the broth in a glass container in the refrigerator for use during the week, and store the rest in a plastic-topped glass container in the freezer for future use. The bone broth will stay fresh in the fridge for 3-5 days, and up to 3 months frozen.

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Gut-Healing Slippery Elm Bark Porridge

Slippery Elm Porridge

Slippery Elm Bark Porridge

WF  DF  GF  SF  VEG  VG

Yields 2-3 cups

Slippery elm (Ulmas rubra) is a deciduous tree that is native to North America, growing primarily in the eastern and central United States and eastern Canada. The name “slippery” elm comes from the texture of the herb and its mucilage content within the inner bark. This gives it a demulcent or soothing effect. It began as a traditional remedy among Native Americans. They utilized the mucilaginous inner bark for intestinal complaints, fevers, and as a poultice for wounds and boils. Later in history early colonists began using it as well. Midwives utilized it as a lubricant to ease child-birth, it became a food during times of famine, and was essential in wound dressings during the Revolutionary War.

Slippery elm not only provides a soothing and healing effect on all the tissues that it comes into contact with, but it is also highly nutritious, providing a nutritive tonic to the body. When the body is in a weakened state, this is quite beneficial and aids in healing even further. In the process of healing, slippery elm helps draw out toxins from the body, aids the body in the expulsion of mucus, and calms down inflammation. It’s extensive properties give it a broad array of uses. Taken internally, it can soothe multiple gastrointestinal complaints, such as:

  • Irritable Bowel Syndrome (IBS)
  • Colitis
  • Diverticulitis
  • Ulcers (both within the stomach and intestinal tract)
  • Diarrhea
  • Gastroesophageal Reflux (GERD) or indigestion

It can also be used for recurrent urinary tract infections or cystitis, and has been used to ease lung and bronchial conditions, such as laryngitis, bronchitis, and pneumonia.

Ingredients

2 (heaping) tablespoons Slippery elm Powder

200 ml water

1 cup nut milk*

1 scoop plant-based protein  (like the Happy Gut Cleanse Shake)

1 tablespoon collagen powder

1 teaspoon cinnamon

3 tablespoons sulfite-free shredded coconut flakes (optional)**

3 oz. berries (of your choice: blueberries, strawberries, blackberries, or raspberries)

Step 1

Combine the slippery elm powder with the water in a small saucepan on medium heat and stir until it reaches a thickened porridge-like consistency.

Step 2

Mix or blend the nut milk with the protein powder until a smooth consistency and then add it to the porridge.

Step 3

Add the collagen powder and cinnamon right after the milk. Gently stir until it is well mixed.

Step 4

Then remove from the heat and scoop into a serving bowl.

Step 5

Add the coconut flakes and berries.

*This recipe was modified from a basic slippery elm porridge so that it incorporates a healthy dose of protein and fat in order to keep you full, making it perfect for breakfast.

Additional Tips:

  • You can add less milk if you would like it to be a thicker consistency.
  • If you don’t want to incorporate the protein powder, you might consider adding more collagen, which will help to heal the gut lining.
  • You can also experiment with the spices, adding more cinnamon or using vanilla bean instead, which would also compliment the malty flavor of the slippery elm. Additionally, vanilla bean can soothe the gastrointestinal tract, enhancing the inflammation reducing properties of the porridge.

Contributed by Team Member: Jamie Kyei-Frimpong, FNP

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