I’m totally committed to my monthly ritual of making home-made stock on the stovetop or slowcooker. Sometimes it’s a flavourful chicken stock or a beef bone broth that I’m cackling over in my kitchen cauldron; other times it’s this flavourful vegetable stock that I’m simmering away. It’s become a ‘must have’ and if I run out I get very upset having to fork out the cash for a product that never tastes the same, or as good.
Making your own bone broths and stocks are two of the best ways to get gut healing gelatin and amino acids (especiallyglycine and proline) and should be a staple of every omnivore’scooking arsenal. Not everyone out there enjoys animal-foods in their diet though, which is why you need this recipe for gut healing vegetable stock in your life. It’s rich on flavour and alsopossesses incrediblenutritional benefits.
This stock is based on the mirepoix of French cooking (carrots, celery and onion); anaromatic combo of vegetables that is often used to add flavour to soups, stocks and stews. The real focus of this recipe however is on the gut healing properties of onions, leeks, garlic and mushrooms. Allium genus plants (onions, leeks & garlic) are naturally antibiotic foods and useful particularly in the treatment of leaky gut.
With anti-inflammatory and anti-allergic properties, the quercetin content of onions makes it an important ingredient in this stock as it decreasesintestinal permeability through a ‘sealing’ effect. Garlic is anti-inflammatory and antimicrobial across body systems, and has anti-candida and anti-cancer properties. All three vegetables are recommended in the GAPS diet and are also naturally rich in prebiotics that promote the growth of healthybacteria in thelarge intestine.
By using mushrooms (particularly shiitake) in your stock you get a wonderful dose of intestinal membrane-healing zinc; they also containimmune boosting polysaccharides. For this batch of stock I’ve used Swiss brown mushrooms (cremini mushrooms) as I’m out of dried shiitake, but they still possess amazing antioxidant, anti-inflammatory and immune system benefits.
Another fantastic bonus of using mushrooms in your stock? The exquisite, earthiness of mushroomsintensifies the longer you cook them, contributing to the more concentratedflavours in this healing and nourishing vegetable stock. Make a big batch on the stove and then freeze in 1-2 cup amounts, or in ice cube trays to start making the best soups and stews of your life!
Note: With any digestive conditions, it is better to follow your own body’s needs when it comes to eating onions, garlic and mushrooms. Some people will react to these foods in active disease, while others will thrive on them.
If you have a FODMAP sensitivity, this recipe is best to include in your diet after you have completed an appropriate elimination diet for at least two months in conjunction withnutritionaltreatment for intestinal permeability. Onions and garlic canelicit strong reactions in IBS patients, whichcan be a sign of further digestive distress (including untreated leaky gut syndrome). I recommend this book by Sue Shepherd for anyone starting out with the FODMAP diet protocol, also speak to your naturopath or health practitioner for more information on these conditions.
Gut Healing Vegetable Stock
Make a big batch of this vegetarian and vegan stock on the stove and then freeze in 1-2 cup amounts, or in ice cube trays to start making the best soups and stews of your life!
Author: Alison Murray @ Om Nom Ally
Recipe type: Stock
Cuisine: Dairy-free, egg-free, gluten-free, grain-free, nut-free, soy-free, wheat-free, paleo, vegan.
Serves: 8 cups
Ingredients
- 1 tbsp coconut oil
- 2 large onions, chopped
- 2 medium leeks, white parts only, rinsed and sliced thinly
- 4 cloves garlic, peeled and minced
- 3 medium carrots, peeled
- 1 cup mushrooms (shiitake preferred), sliced
- 2 celery stalks with leaves, sliced
- 1 tbsp apple cider vinegar
- 2-3 bay leaves
- Herbs: 1-2 springs of thyme or rosemary (optional)
- 3-4 L water (see notes)
Instructions
- Optional Step: Heat coconut oil in a large stock pot, and saute vegetables over medium high heat until softened, about 5 minutes.
- Combine vegetables, apple cider vinegar, water bay leaves and herbs (if using) and bring to a boil. Lower heat to simmer and cook stock, uncovered, over a low heat for 40-50 minutes.
- After cooking time has elapsed, take stock pot off the heat and use a slotted spoon to remove solids. Pour stock through a fine mesh sieve lined with cheesecloth into a large glass bowl or container, discarding remaining solids. Portion stock into containers of 250 or 500ml volume and allow to cool completely before storing in the fridge or freezer.
- Stock may be refrigerated for up to one week, or frozen for up to three months. Ensure there is plenty of head room in storage containers for expansion when frozen.
Notes
Using less water gives you a more concentrated vegetable stock, while using more water makes a lighter-flavoured version.
If you currently experiencing symptoms of IBS or Fructose Malabsorption, it would be preferable to start with a lighter-flavoured stock (using the whole 4L of water) and experiment with using half stock and half water in your soups, stews or braised recipes.
FAQs
She says vegetable mineral broth is loaded with phytochemicals, antioxidants, anti-inflammatories, and vital minerals found in the vegetables, herbs and spices that work together to help keep the disease switch turned OFF.
Is vegetable broth good for gut health? ›
Homemade vegetable broth is a fantastic source of fiber and a great way to help manage our digestive system. It keeps us regular and eases our digestive process. As we age, this becomes even more important!
What vegetables should not be included in vegetable stock Why? ›
Softer vegetables such as potatoes or pumpkin are no good as they break down too easily, creating a cloudy stock. If adding fresh tomatoes, remove the seeds as they can impart a bitter taste. The fresher the vegetables you use for stock, the better the flavour will be.
Is vegetable stock good for upset stomach? ›
One way to get those needed nutrients is through broth-based soups, such as chicken noodle or vegetable soup, which Hilbert says can be particularly good “for nausea or vomiting to help fluid status and electrolyte status which can be depleted.”
Which is healthier vegetable stock or broth? ›
But if you keep an eye on sodium levels, both broth and stock can be healthy. Taub-Dix notes that stock is often considered healthier than broth since it tends to be slightly higher in protein and other nutrients, including vitamins and minerals, than broth.
What vegetable gets rid of inflammation? ›
Broccoli: Cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, cabbage, arugula and kale are rich in sulforaphane, an antioxidant that helps decrease inflammation. They also contain soluble fiber, which keeps digestion on track.
What is the best broth to heal gut? ›
You can use either chicken or beef bone broth for nutritional benefits. However, beef is better known for its ability to recharge the gut, while chicken bone broth is often recommended for skin health. Although bone broth may have remarkable benefits, it's often not a one-shot solution for totally healing your gut.
What stock is best for gut health? ›
Beef stock, derived from beef marrow bones, can help maintain a healthy gut and contribute to overall well-being. Incorporating homemade beef stock into your diet is a wonderful way to nourish your body and make the most of its digestive benefits.
Which is better vegetable stock or vegetable broth? ›
At the risk of sounding wishy-washy, the answer to whether stock or broth is better just depends: Stock and broth are equally great for thinning out sauces, making risotto, or as a base for quick soups. Broth is better for consuming as is because it has seasoning that makes it tastier on its own.
What should you not put in vegetable stock? ›
Some vegetables that don't do well in stock are:
- Leafy green parts of carrots and celery.
- Brassicas, including cabbage, Brussels sprouts, broccoli, cauliflower, turnips, rutabagas, collard greens, kohlrabi, and kale.
- Artichokes.
- Beets.
- Potatoes and sweet potatoes.
- Squash flesh, including winter squash and zucchini.
Save those vegetables that may have lost their crunchy appeal for a flavorful veggie stock. Even if stored properly, celery and carrots may become floppy after some time, but don't let them go to the compost. Throw in your onion skins, potato peels, and other veggie scraps from cooking to add more flavor to the mix!
What do vegetable stocks lack? ›
Vegetable stocks, because they don't have gelatin, do not thicken when reduced.) You will add salt when you use the stock in a dish. Here's a recipe for about a half gallon of stock.
Is vegetable stock a laxative? ›
Broth. Beef broth, chicken broth, vegetable broth, or broth-based soups are other great food to help constipation.
What food settles your stomach? ›
Foods and drinks like bananas, white rice, toast, crackers, and broth are gentle on your digestive system and can help you recover from an upset stomach. It's best to avoid foods and drinks that are difficult to digest and may worsen GI symptoms.
What to drink to settle the stomach? ›
Treatment & Prevention
- Sports drinks.
- Clear, non-caffeinated sodas such as 7-Up, Sprite or ginger ale.
- Diluted juices such as apple, grape, cherry or cranberry (avoid citrus juices)
- Clear soup broth or bouillon.
- Popsicles.
- Decaffeinated tea.
Consuming broth that is high in collagen can help replenish our collagen levels and keep us looking younger for longer. If you're looking to reduce inflammation, bone broth is the answer. It's packed with beneficial amino acids, like glycine and arginine, which have impressive anti-inflammatory properties.
Does broth reduce inflammation? ›
Reduced inflammation
Some studies suggest that bone broth can help reduce inflammation. Chronic inflammation is associated with a host of conditions, including arthritis, Crohn's disease, and ulcerative colitis. The amino acids in bone broth may work to counteract inflammation-causing compounds in your body.
Why is vegetable stock good for you? ›
Firstly, broth is naturally low in fat, making it a great support for heart-healthy and weight loss diets. It's also filling and helps you feel satisfied for longer, staving off hunger. Both vegetable broths and bone broths are rich in electrolytes.
Is chicken stock good for inflammation? ›
Boosts immune system: The minerals and amino acids in chicken broth can help strengthen your immune system and reduce inflammation. Supports joint health: The collagen and gelatin found in chicken broth can improve joint health and reduce arthritis-related pain.
I’m totally committed to my monthly ritual of making home-made stock on the stovetop or slowcooker. Sometimes it’s a flavourful chicken stock or a beef bone broth that I’m cackling over in my kitchen cauldron; other times it’s this flavourful vegetable stock that I’m simmering away. It’s become a ‘must have’ and if I run out I get very upset having to fork out the cash for a product that never tastes the same, or as good.
