vegetable broth

ingredients:

  • veggie scraps:

    • onion peels

    • garlic peels

    • ends of carrots

    • ends of celery

    • tops of bell peppers

    • stems of herbs

    • kale stems

instructions:

  • collect veggie scraps over time and store in a reusable freezer bag

  • once the bag is full, you’re ready to get started!

  • place vegetable scraps - either frozen or thawed - into a large pot

  • add enough water to cover vegetables

  • bring contents to a boil

  • cover and reduce heat to medium/low

  • simmer for 1 hour

  • after 1 hour, add seasonings - I used garlic herb + salt

  • raise temperature to medium & simmer for 15 minutes

  • allow broth to cool

  • pour into an airtight container. can store in the fridge for 1 week or freeze for 6 months

health benefits of ingredients used

  • carrots

    excellent source of antioxidants, carotenes, fiber, vitamins c & e, potassium, and calcium

    help protect against cardiovascular disease and cancer

    help with sight and vision

    fun fact: nutrients are more easily absorbed when carrots are cooked

  • onions

    flavonoids help prevent blood clots & protect against heart disease and cancer

    diallyl sulphide helps prevent cancer

    anti-inflammatory and antibacterial properties

    chromium helps insulin regulation

    vitamin c

  • garlic

    reduces risk of heart disease and cancer

    antibiotic and antiviral properties (used medicinally in history)

    minimizes stomach ulcers

    vitamin c, selenium, potassium, & calcium

  • celery

    high in potassium & calcium

    supports blood & bone health

    anti-inflammatory

    high in fiber

  • bell pepper

    vitamins a & c

    potassium

    fiber

    folic acid

  • kale

    highest levels of antioxidants of all vegetables

    great source of calcium & iron

    excellent source of vitamin c, which helps absorb the iron too

    flavonoids & selenium helps fight cancer

    magnesium & vitamin e help heart health

    great for skin health

    carotenes to protect eye health

    *can affect natural function of thyroid glands. if you have thyroid troubles, please consult your doctor before adding kale into your diet (substitute spinach here)