Three Immune-Boosting Broths For The Fall

In just a few weeks, the summer warmth will fade and be replaced by the fresh beauty of autumn. The drama of these seasonal transitions is one of the main reasons I love living up north. I can’t imagine a year without flaming leaves standing out vividly against the gray sky, the shock of the first snowfall, or the excitement of seeing that first glimpse of light green in spring. But there’s no denying that these constant fluctuations in our environment can wreak havoc on our systems, which rely on routine and tightly controlled homeostasis to keep us healthy and thriving.

That’s why I like to do a little extra for my body in these times of seasonality. Something I’ve found particularly useful (and delicious) is preparing simple, nutritious broths. Easily digestible and packed with vegetables and herbs that nourish the body and strengthen our immune system, they are wonderfully soothing. Broth also tends to be very easy to digest, providing a source of easy nutrition that places little demand on our digestive tracts, giving the body a much-needed breather to rest, recover, and do other things – like protecting ourselves from illness.

You can drink this broth from a mug as a savory tea, or make it a heartier meal by adding vegetables, legumes, whole grains, or noodles. Some, like miso, can be prepared in a flash and the others are easy to cook in large quantities and freeze so you have them on hand when you need them. Here are a few of my favorites:

Ginger and turmeric broth

Packed with warming aromatics and healthy inflammatory response properties from turmeric and ginger, this broth is incredibly warming and soothing, great for calming an upset stomach or if you’re just feeling a little sick. Add rice, lentils and vegetables to create a heartier meal.

Ingredients:

• 2 tablespoons ghee or coconut oil
• 1 onion, diced
• 3-4 cloves of garlic, finely chopped or passed through a garlic press
• 2 tablespoons grated ginger
• 2 teaspoons of turmeric powder
• 1 dried red chili or 1/4 teaspoon cayenne pepper (optional)
• 1 teaspoon cumin seeds
• 1 teaspoon coriander seeds
• 1 teaspoon black peppercorns
• 1 teaspoon salt
• 6 cups vegetable stock
• juice of 1 small lemon or lime

Instructions:

1. Heat the oil in a large pan. Add the onion and fry for a few minutes until it starts to soften. Then add the garlic, ginger, turmeric and herbs.
2. Cook for 30 seconds to a minute longer, making sure the onion is well coated with the herbs, then pour in the vegetable stock.
3. Bring to a boil, reduce heat to low, cover and cook for 20 minutes.
4. Strain through a sieve and store in the refrigerator for up to 5 days, or in the freezer for up to 3 months.

Soothing Coconut Milk Broth

This Thai-inspired broth feels comforting and refreshing at the same time. Drop any vegetables you have left into the broth and cook until tender to create a delicious, satisfying soup. Add rice or noodles to make a heartier dish.

Ingredients:

• 2 cans of coconut milk of 400 grams
• 2 cups vegetable stock
• 4 tablespoons green curry paste
• 2 cloves garlic, finely chopped or pressed through a garlic press
• 1 green or red chili, sliced
• 1 tablespoon grated fresh ginger
• 2 tablespoons coconut sugar
• 2 tablespoons soy sauce or tamari
• juice of 2 limes

Instructions:

1. Combine the coconut milk and vegetable stock in a large saucepan over medium heat.
2. Add the curry paste, garlic, chili and ginger and bring gently to the boil.
3. Cook for about 15 minutes, then turn off the heat and add the coconut sugar, soy sauce and lime juice.
4. Check for seasonings and add more soy, sugar or lime to taste.
5. Drink as a stock, or add vegetables such as broccoli, chopped greens, chopped mushrooms or steamed sweet potatoes or winter squash to create a meal.

Ginger Sesame Miso Broth

Miso has a deep umami flavor that is incredibly satisfying, not to mention that it is a fantastic source of beneficial probiotics and essential minerals and B vitamins. This recipe is meant to make one mugful – for those days you just need something comforting and invigorating, and you need it now. As always, you can add noodles or some chopped greens to make it more hearty.

Ingredients:

• 1 tablespoon miso paste (I prefer red, but white and yellow work too)
• 1/2 – 1 teaspoon ginger powder
• 1 teaspoon toasted sesame oil
• 1 1/2 cups freshly boiled water
• sliced ​​spring onions to garnish (optional)

Instructions:

1. Place the miso, ginger and sesame oil in a mug.
2. Add the freshly boiled water and stir until the miso is completely dissolved.
3. Garnish with thinly sliced ​​spring onions and enjoy.

Writer Danielle Charles Davies has a BSc in Herbal Sciences from Bastyr University and completed the two-year clinical training program at the Vermont Center for Integrative Herbalism in Montpelier, VT. Her articles have appeared in Taproot, The Journal of the American Herbalist Guild, and Kindred Magazine, among others. She lives in Northern Michigan with her husband, two dogs and eight ducks. She blogs at www.bluemoonkitchen.com.

For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease, or to sell any product.

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