Homemade Veggie Broth

12 quart pot

12 quart pot

A good thing to remember before making this broth is that it can serve as a great base for other winter dishes, like pumpkin soup for example (which I currently have simmering away on my stove), so it’s good to make a big batch and freeze what you don’t initially need so you have some on hand when you need it.

And here in HK where there’s no indoor heating, a great big cup of plain broth is great for my cold American bones, so I like having some stored away for easy heat-up.

The following recipe was an assignment I did recently at the school I attend, Hawthorn University, and I wanted to share it with you because it is so divine!  You really can taste and feel the “life” in it.

A couple things to know:

  • Magic Mineral Broth can be frozen up to 6 months in a variety of airtight container sizes for every use.
  • Makes 6-7 quarts.
  • You can use the veggies once you’re done boiling them if you want.  I have yet to try anything with mine, but just google away for some ideas if you’re keen.


“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.” – Rebecca Katz

6 unpeeled carrots, 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
5 unpeeled cloves garlic, halved
1/2 bunch fresh flat‐leaf parsley
4 medium red potatoes with skins on, quartered
2 Japanese or regular sweet potatoes with skins on, quartered 1 Garnet yam with skin on, quartered
18‐inch strip of kombu
2 bay leaves
12 black peppercorns
4 whole allspice or juniper berries
1 tablespoon sea salt

Rinse all the vegetables well, including the kombu. In a 12‐quart or larger stockpot, combine all the ingredients accept the salt. 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. Add the salt and stir.

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.

A little bit about Rebecca Katz:

A nationally-recognized expert on the role of food in supporting health during cancer treatment, Rebecca has a Masters of Science degree in Health and Nutrition Education, and received her culinary training from New York’s Natural Gourmet Institute for Health and Culinary Arts. As a consultant, speaker, teacher and chef, Rebecca works closely with patients, physicians, nurses, and wellness professionals to include the powerful tool of nutrition in their medical arsenal.

Rebecca is the Executive Chef for The Center for Mind-Body Medicine’s Food As Medicine and CancerGuides® Professional Training Programs, which attracts the country’s top cancer wellness physicians, nurses, social workers, and researchers. She is also visiting chef and nutrition educator at Commonweal’s Cancer Help Program in Bolinas, California, which offers intensive self-care programs for cancer patients and their caregivers.

Making What? Making Whey! (and some cream cheese too)

If you’re going to be making/eating traditional foods, somewhere along the way, you’re going to have to know how to make whey, the liquid remaining after milk or yogurt is strained.  It’s not only easy to make but is very helpful in making your foods more beneficial to that body of yours!  Specifically I’ve used it as a starter culture to ferment veggies as well as to soak grains, such as oats and rice, which helps make them more digestible.

So why whey?

  • Called the “healing water” by ancient Greeks
  • Filled with nourishing probiotic life
  • Has many minerals, particularly potassium
  • Aids in digestion * Drink 1 Tbsp with some water for upset stomach or bowels
  • Good source of protein
  • Muscle builder
  • Lactose free

So here’s what I do:

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I Am No Longer A Raw Milk Virgin!

I drank raw milk today!  Woo-hoo!

We stopped by the Hillcrest Farmer’s Market this morning with one thought in mind … hunt down the beautiful dairy people who make beautiful milk and cheese the old-fashioned way: raw.  That means no pasteurization and no homogenization.  So cream on the top and total goodness all the way through.

It was a blazing hot gorgeous day here in San Diego and the vibe at the market was perfect.  A one-man band playing on the street, lush, fresh, local, organic fruits and veggies proudly on display, grass-fed meats flaming on the grillers and happy people looking for some happy food.  Such a good day to fall off the milk wagon.

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… And the coconut just keeps on giving

It really does seem like the coconut can do no wrong.  As my reading and research continues on Whole Self Health (try saying that one 3 times fast!), I’m continually finding information about how healing and nourishing the beautiful coconut really is.

My most recent adventure with Miss Coco?  Cracking her open and drinking her glorious water!

I must admit, I never really gave the mound of coconuts much thought when passing them by at the grocery.  Maybe a quick glance.  An occasional thought or wonder.  But I never contemplated long enough to give in to the temptation.  To be completely honest, I had no idea how to open them, and so my sliver of intrigue wasn’t enough to motivate me.

Until, that is, I learned a thing or two about them.  First off, it’s the young coconuts that are the easiest to open.  In our grocery here in Sai Kung, they’re small and white (Opposed to the larger brown ones that are much more difficult to open.  I once tried unsuccessfully with a hammer and and nail!) and have two visible “eyes”, kind of like a bowling ball.  These will be very hard and very difficult to penetrate.  But if you press opposite these eyes, you should be able to feel a soft spot.  This is where you want to cut/stab in order to get to the juice.  Often times, the soft spot will be just under the tip of the coconut.  So just cut off the top and stab around and you should be able to easily punch a knife or straw through it.

Young coconut

Half the fun of drinking coconut water is drinking it straight from the coconut with a straw.  You just feel like you’re on holiday.  But once that juice is finished, don’t forget about the meat inside.  Equally tasty, equally yummy.  Crack it open a bit more and scrape the insides with a spoon and wah-la!  The perfect snack.  Or a great addition to any smoothy.

And now for the good stuff.  Why coconut water, you ask?

  • An amazing source for minerals, especially calcium, magnesium and potassium.  Because coconuts grow near the sea, the roots have a continual supply of mineral rich sea water to drink from.
  • Dubbed “God’s Gatorade” by some, it is the perfect sports drink.  Bruce Fife, a well-respected researcher of coconuts, has said, “One of the secrets to coconut water’s success as a rehydration fluid is its mineral or electrolyte content. Coconut water contains the same major electrolytes as those in human body fluids. When we perspire, we also lose electrolytes. It is necessary to replace both water and electrolytes. Coconut water does this; plain water doesn’t.”
  • Comparatively to other fruits, it’s sugar content is very low.  About 1/5 the sugar to that of apple or grape juice.
  • Well known for it’s rehydration abilities.  It is highly combative against diarrhea and cholera (extreme diarrhea and vomiting stemming from a small intestine bacterial infection).  There have been several instances throughout history where people’s lives have been saved by giving them coconut water intravenously.  Because it’s mineral content is so similar to human blood plasma, it can be given in this way.  There are accounts of soldiers using it during war as an IV substitute, as well as third world countries who have not had proper medical supplies.
  • It has also been reported to help with bladder infections and kidney stones, dissolving them enough to pass.
  • Makes an amazing alternative to processed drinks and sodas.  Nothing within this drink can harm you.
  • It comes straight from heaven!
  • It makes you feel good!


Some of this information was sourced from Coconut Research Center.