Run Fast. Eat Slow. by Shalane Flanagan

Author:Shalane Flanagan
Language: eng
Format: epub
Publisher: Rodale
Published: 2016-08-18T16:00:00+00:00

LONG RUN MINERAL BROTH

GLUTEN-FREE ■ VEGAN ■ VEGETARIAN

for every ailment under the sun

MAKES 3 QUARTS

If you make just one recipe in this book, let it be this one. (You’d be missing out on many memorable dishes, but at least we could sleep at night knowing you were sipping on incredibly healing nourishment!) For this recipe, we consulted with mineral-broth connoisseur and five-time cookbook author Rebecca Katz. Rebecca is a fellow graduate of the Natural Gourmet Institute and has been an influential mentor of Elyse’s since Elyse’s graduation from the same program. Rebecca’s inspiring books include The Cancer-Fighting Kitchen, The Longevity Kitchen, and The Healthy Mind Cookbook.

Bone broth and vegetable broth are made by slowly simmering bones and vegetables in a large pot of water for hours until all the nutrients are extracted. Our great-grandparents used to make broths this way, but unfortunately, as our lives have sped up, this traditional food has been forgotten. Thankfully, there has been a recent revival in the art and science behind making these exceptionally nourishing tonics.

At our request, Rebecca specially crafted this recipe with a runner’s needs in mind. The broth is rich in magnesium, potassium, calcium, and manganese—all essential for speeding up recovery time after a long run. A small mugful is also rich in antioxidants including vitamins A, C, E, and K. The vegetables are left unpeeled since there’s a lot of power in the peel. Sip this broth straight up or use instead of store-bought broth in any of our soup recipes.

1 medium beet, scrubbed and cut into quarters

1 yellow onion, unpeeled and cut into quarters

3 carrots, unpeeled and cut into thirds

½ bunch celery, including the heart and leaves, cut into thirds

2 sweet potatoes, unpeeled and cut into chunks

½ bunch fresh flat-leaf parsley

5 large cloves garlic, unpeeled and smashed

1-inch knob ginger, unpeeled and sliced

8-inch strip kombu (seaweed)

6 black peppercorns

1 bay leaf

4 quarts cold filtered water

2 teaspoons fine sea salt

1.Rinse all the vegetables well, including the kombu. Put the beet, onion, carrots, celery, sweet potatoes, parsley, garlic, ginger, kombu, peppercorns, and bay leaf in a 6-quart or larger stockpot. Add the water, cover, and bring to a boil over high heat. Reduce the heat to low and simmer, partially covered, for 1½ hours. As the broth simmers, some of the water will evaporate. Add more water if the vegetables begin to peek out. Simmer until the full richness of the vegetables can be tasted.

2.Strain the broth through a mesh sieve placed over a large heatproof container (toss or compost the veggie remains). Stir in the salt, adding more to taste if needed. Let cool to room temperature before refrigerating or freezing.

3.Store in an airtight container in the refrigerator for up to 6 days or in the freezer for up to 4 months. For individual servings, pour the broth (after cooling) into silicone muffin or ice cube trays, freeze, and transfer to gallon-size freezer bags.

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