Magical mineral broth

January 5, 2009 4:49:56 PM PST
Stay healthy this cold season with this super easy recipe for a magic mineral broth.

Magic Mineral Broth?
This broth alone can keep people going, especially when they don't particularly want to eat. It's not just a regular vegetable stock. This pot of yum is high in potassium and numerous trace minerals that are often depleted by cancer therapy. Sipping this nutrient-rich stock is like giving your body an internal spa treatment. Drink it like a tea, or use it as a base for all your favorite soups and rice dishes. Don't be daunted by the ingredient list. Simply chop the ingredients in chunks and throw them in the pot, roots, skins, and all.

6 unpeeled carrots with half the green tops, cut into thirds
2 unpeeled medium yellow onions, cut into chunks
1 leek, both white and green parts, cut into thirds
1 bunch celery, including the heart, cut into thirds
4 unpeeled cloves garlic, halved
½ bunch fresh flat-leaf parsley
4 medium red potatoes with skins on, quartered
2 Japanese or Hannah's yams or sweet potatoes with skins on, quartered
1 Garnet yam with skin on, quartered
1 tablespoon sea salt
1 (6 by 1-inch) strip of kombu*
2 bay leaves
12 black peppercorns
4 whole allspice or juniper berries


In a 12-quart or larger stockpot, combine all the ingredients. Fill the pot to 2 inches below the rim with water, cover, and bring to a boil.

Remove the lid, decrease the heat to low, and simmer a minimum of 2 hours. As the stock simmers some of the water will evaporate; add more if the vegetables begin to peek out. Simmer until the full richness of the vegetables can be tasted.

Strain the stock using a large coarse-mesh strainer (remember to use a heat-resistant container underneath). Bring to room temperature before refrigerating or freezing.

** Makes 6 to 7 quarts. Magic Mineral Broth can be frozen up to 6 months in a variety of airtight container sizes for every use.

Per Serving: 29 Calories, 0 grams Total Fat (0 G sat 0 G mono); 6 grams Carbohydrates, 0 grams Protein, 0 grams Fiber, 166 mg Sodium

*Note on Kombu:
Kombu is a long, dark brown to black seaweed that is dried and folded into sheets. It keeps indefinitely when stored in a cool, dry place, and contains a full range of trace minerals often deficient in people with compromised immune systems. Kombu is high in potassium, iodine, calcium, and vitamins A and C. You can find it at Whole Foods, Asian Grocery Stores and online at or

For a more in depth view of how to make the magic mineral broth, check out Rebecca on the new, My Food My Health Website

Additional recipe using Magic Mineral Broth:

Tuscan Bean Soup with Kale
White Italian kidney beans make a delicious, hearty base for a soup. Add a dollop of pesto and some freshly grated Parmesan and I personally guarantee that everyone at the table will melt before your eyes

Beans (2 cups presoaked cannellini or great Northern white beans)
2 sprigs fresh rosemary, or
1/4 teaspoon dried rosemary
1/8 teaspoon dried sage, or
1/4 teaspoon fresh sage
2 sprigs fresh thyme, or
1/4 teaspoon dried thyme
4 cloves garlic, smashed

2 tablespoons extra virgin olive oil
13/4 cups finely chopped yellow onion
1/4 teaspoon sea salt
11/2 cups peeled and diced carrots
11/2 cups peeled and diced celery
1 tablespoon diced shallot
2 tablespoons finely chopped garlic
1/4 teaspoon fresh thyme, or
1/8 teaspoon dried thyme
1/8 teaspoon fresh sage, or a pinch of dried sage
1/8 teaspoon fresh oregano, or a pinch of dried oregano
8 cups Magic Mineral Broth
2 tablespoons fresh lemon juice
1 bunch of dino kale or Swiss chard, stemmed and chopped into small bite-size pieces

A dollop of pesto and a sprinkle of organic Parmesan cheese, for serving

Cook the beans following the method on page 164, adding a sachet of rosemary, sage, thyme, and garlic to the cooking liquid.

In an 8-quart pot, heat the olive oil over medium-high heat. Add the onions and a pinch of salt. Sauté until golden. Add the carrots, celery, shallot, and 1/4 teaspoon salt. Sauté for 3 minutes more. Add the garlic, thyme, sage and oregano and sauté 2 minutes more.

Deglaze the pot with 1/4 cup of the broth. Allow the liquid to evaporate. Add 6 cups more broth, and the beans, and simmer for 20 minutes. Add more broth if necessary to achieve the desired consistency. Add the greens and a pinch of salt and simmer until the greens have wilted. Think FASS: You may need to add a squeeze of lemon juice or a final pinch of salt. Serve in soup bowls with a dollop of pesto and a sprinkle of Parmesan cheese.

Serves 6

Per Serving: 410 Calories, 10 grams Total Fat ( 1 G sat, 7 G mono); 59 grams Carbohydrates, 18 grams Protein, 15 grams Fiber, 449 mg. Sodium

Inner Cook Notes:
To save time use canned organic cannellini beans. Remember to give them a rinse and a squeeze of lemon and a pinch of salt to freshen them up. For a seasonal twist, add diced delicata squash to the carrot, and celery.

About Rebecca Katz:
Rebecca Katz, M.S. author of One Bite at a Time: Nourishing Recipes for Cancer Survivors and their Friends (Second Edition), is an accomplished chef, and culinary translator. She holds a Masters of Science degree in Health and Nutrition Education from Hawthorn University, and is the founder of the Inner Cook, a culinary business focused on teaching individuals and communities how to make healthy connections with food.

A myriad of food related experiences, including a sojourn to Italy, where she studied Mediterranean cuisine from chefs and signoras from Florence to Sicily, shaped Rebecca's philosophy that health-supportive food must taste great in order to be nourishing and healing. Rebecca is the Executive Chef of the Food as Medicine conference, sponsored by the Center for Mind Body Medicine and Georgetown Medical School, and the Senior Chef at the internationally acclaimed Commonweal's Cancer Help Program in Bolinas, California.

Rebecca has been featured on CBS This Morning, The Hallmark Channel's "New Mornings," and ABC, NBC, CBS FOX television, Natural Health Magazine, Healthy Cooking, Beyond Cancer, Guideposts Magazine,, and other national media. Rebecca lectures and teaches and consults at cancer centers around the country, and is currently at work on her second book. She resides in the San Francisco Bay Area.

Related websites:

The Food As Medicine Conference:
Professional Nutrition Training Program
January 8 - 11, 2009
San Francisco Marriott
San Francisco, CA

The Food as Medicine Conference provides the latest in science-based nutrition education and is designed to give graduates the knowledge, confidence, compassion and skills required to integrate food as medicine in their clinical practice. It is collection of nutrition classes for health care professionals.

Some topics include:

* Sustainable Nutrition: Origins, Evolution & Agriculture
* Understanding Core Imbalances
* Nutrition, Stress & the Brain
* Obesity & Weight Management
* The Role of Nutrition in Longevity
* Rx in the Kitchen: Cooking for Health

For more information on the conference, click here.