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GUT HEALING VEGETABLE STOCK

In today’s fast-paced world, our digestive health often takes a backseat. But what if a simple, delicious broth could be the key to a healthier gut? Vegetable stock, crafted with carefully selected ingredients, offers a wealth of benefits for your digestive system and overall well-being.

INGREDIENTS

  • 1 tbsp coconut oil
  • 2 large onions, chopped
  • 2 medium leeks (white parts only), rinsed and thinly sliced
  • 4 cloves garlic, peeled and minced
  • 3 medium carrots, peeled
  • 1 cup mushrooms (shiitake preferred), sliced
  • 2 celery stalks with leaves, sliced
  • 1 tbsp apple cider vinegar
  • 2-3 bay leaves
  • Fresh herbs: 1-2 sprigs of thyme or rosemary (optional)
  • 3-4 liters of water (see notes)

INSTRUCTIONS

  • Optional Step: Heat the coconut oil in a large stock pot. Sauté the vegetables over medium-high heat for about 5 minutes, until softened.
  • Add the vegetables, apple cider vinegar, water, bay leaves, and herbs (if using). Bring to a boil.
  • Reduce the heat and simmer the stock, uncovered, for 40-50 minutes.
  • After cooking, remove the pot from the heat. Use a slotted spoon to remove the solids.
  • Strain the stock through a fine mesh sieve lined with cheesecloth into a large glass bowl or container, discarding the remaining solids.
  • Portion the stock into containers (250ml or 500ml) and let it cool completely before storing in the fridge or freezer.
  • Store in the fridge for up to one week or freeze for up to three months. Be sure to leave enough space in the containers for expansion when freezing.

NOTES

  • Using less water results in a more concentrated vegetable stock, while using more water will yield a lighter-flavored version.
  • If you are currently experiencing symptoms of IBS or Fructose Malabsorption, it is recommended to make a lighter-flavored stock (using the full 4L of water). You can then experiment with using half stock and half water in your soups, stews, or braised recipes.

VEGETABLE STIR FRY

We adore this simple veggie stir fry for its tasty homemade sauce and endless possibilities for customization. Just cook up a pot of rice, and dinner is ready to enjoy!

INGREDIENTS

  • 1 tablespoon vegetable oil
  • 1 cup sliced crimini mushrooms
  • 2 cups broccoli florets
  • 1 15-ounce can baby corn, drained (optional)
  • 1 red bell pepper, thinly sliced
  • 4 ounces snap peas
  • 1 cup sliced zucchini
  • 1 cup peeled and thinly sliced carrot rounds
  • ½ cup low-sodium soy sauce or tamari
  • 1 tablespoon toasted sesame oil
  • 4 cloves garlic, minced
  • 2 teaspoons freshly grated ginger
  • ¼ cup brown sugar or honey
  • Pinch of red pepper flakes (optional)
  • 2 tablespoons cornstarch or arrowroot starch
  • ¼ cup thinly sliced green onions

METHOD

  • Heat the vegetable oil in a large skillet or wok over medium-high heat. Once the oil is hot, add the mushrooms, broccoli, baby corn, bell pepper, snap peas, zucchini, and carrots. Toss to coat, and cook, stirring frequently, for 5-6 minutes, until the vegetables are bright and just tender.
  • While the vegetables cook, whisk together the soy sauce, sesame oil, garlic, ginger, brown sugar, and red pepper flakes (if using) in a small bowl. In another small bowl, mix the cornstarch with ½ cup of cold water to form a slurry. Add the slurry to the sauce mixture and stir.
  • Pour the sauce over the cooked vegetables and toss to coat. Bring the mixture to a simmer and cook for another 5 minutes, until the sauce thickens and the vegetables are tender.
  • Serve by dividing the stir fry among 6 plates and topping with thinly sliced green onions.

NUTRITION INFORMATION

  • Calories: 146
  • Protein: 5 g
  • Carbohydrates: 21 g
  • Total Fat: 1 g
  • Dietary Fiber: 3 g
  • Cholesterol: 0 mg
  • Sodium: 782 mg
  • Total Sugars: 10 g