LAUREN'S Super MINERAL BROTH

After drinking and selling bone broth for many years, I felt it was time for an upgrade. I still love bone broth but this super mineral broth is lighter, nutrient-dense, alkaline, plant-based, anti-inflammatory and perfect for warmer month or whenever you need some comfort. I like to prep and cook a batch on Sunday and enjoy a cup every morning after lemon water and coffee. Give it a shot, you’ll love the umami flavor. This recipe makes approx. 6 quarts.

Ingredients

8 quarts filtered water (I prefer alkaline) 

1 teaspoon Bragg Liquid Aminos or sea salt

6 unpeeled carrots, cut into thirds

1 unpeeled white onion, quartered

1 bunch of celery, cut into fourths

3 unpeeled Japanese sweet potatoes, quartered

1 entire leek

3 unpeeled cloves of garlic, cut in half

1 bunch fresh parsley 

1 8” strip of kombu

2 bay leaves

10 black peppercorns

2 tablespoons MCT oil (optional)

1 tablespoon cayenne (optional)

1 tablespoon turmeric (optional)

*I also like to add sliced fresh jalapenos

Prep & Cook

Rinse and cut all veggies, including the kombu. I like to use Veggie Wash. In a large stockpot, combine veggies, kombu, turmeric and cayenne (optional). Fill the pot with the water to 2” below rim, cover, and bring to a boil.

After you bring broth to a boil, remove lid, and decrease heat to low, and simmer, uncovered, for three-four hours…The longer the better. As the broth simmers, you’ll need to add more water if the veggies begin to show. Then, strain the broth through a large, coarse-mesh sieve then add MCT, Bragg or salt to taste. Let cool to room temperature before refrigerating or freezing.

Prep Time: 15 minutes
Cook Time: 3 - 4 hours
Storage: Store in an airtight container in the refrigerator for a week or in the freezer for 4 months.

Bikini Ready Soup

This soup is adapted from a recipe on Cookie and Kate. I love it because it’s healthy but hearty and will leave you feeling full for hours.

Ingredients

2 tsp olive oil

1 onion (yellow or white), diced

3-4 celery stalks, chopped

3-4 carrots, chopped

4 garlic cloves, minced

2 jalapeños, diced (leaves seeds for extra spice or remove seeds for a milder soup)

4 cup of water

1 28ox can of diced tomatoes

1 15 oz can of black beans (rinsed)

2 tsp cumin

2 tsp of sea salt

1/2 cup of dry uncooked quinoa (rinsed)

1/4 c. fresh cilantro

Freshly ground black pepper

Pinch of cayenne (optional)

Directions

1. Heat olive oil in medium to large pot and add onions, garlic, celery, carrots and jalapeños and sauté for 5-8 minutes on medium heat until they are tender and onions are translucent.

2. Add the remaining ingredients and bring the soup to a boil. Once boiling , cover the pot and lower heat to a simmer. Cook for about 15-20 minutes until the quinoa is fully cooked.

Prep Time: 20 minutes
Cook Time: 25 minutes
Storage: Let cool completely and store in fridge for up to 3 days and the freezer for up to 3 months.

LB's Minestrone Soup

Warm up with this plant-based and blender-made minestrone soup! Minestrone is a hearty Italian veggie soup usually made with a tomato broth and rice or pasta.

Minestrone was traditionally made to use up leftover veggies, so you can use any seasonal vegetables and greens you have on hand. I used zucchini for the soup you see above, and it was perfect. It’s easy to make (20 minutes), it’s filling and pairs really well with a salad for lunch or dinner. This recipe yields eight cups so reduce by half if you’d prefer less. I batch cook this on Sunday and enjoy throughout the week. One cup is approximately 100 calories, 2.5g fat, 2g of sugar, and 6g of protein. Enjoy!

Ingredients

• 2 cups chicken broth

• 3 Roma tomatoes, quartered or 1 can diced tomatoes

• 1 cup spinach

• 1/2 garlic clove, peeled

• 1/2 small carrot

• 1/2 small onion, peeled and halved

• 1 stalk celery stalk, halved

• 1/8 tsp. black pepper

• 1/8 tsp. dried oregano

• 1/2 tsp dried thyme

• 1/2 tsp. salt or Jake’s Prime

• 2 tbsp. tomato paste

• 1/4 cup chick peas, drained

• 2 cups chopped seasonal vegetables (yellow squash, zucchini, butternut squash, green beans or peas all work), cubed and steamed.

• 1 cup kidney beans, drained

• 1/2 cup fresh or canned corn

• 1/4 cup grated Romano cheese (optional)

Directions

1. Place the broth, tomatoes, spinach, garlic, carrot, onion, celery, pepper, oregano, basil, salt, and tomato paste into high speed blender and secure lid.

2. Turn machine on and slowly increase speed to high.

3. Blend for 6-7 minutes or until steam escapes from lid.

4. Reduce speed and add steamed veggies, chick peas, kidney beans, corn and cheese.

5. Leave beans and zucchini whole or blend for 10-20 seconds.