Dr. Koperski's Roots and Mushroom Broth
Hello from Dr. Koperski!
Adding in roots and mushrooms to our fall broths supports a healthy immune system.
I love using a blend of mushrooms in my fall broths because it adds a nice warm earthy flavor. My favorite immune-supportive mushrooms include Chaga, Shiitake, and Reishi. Here is a list of the benefits of these ingredients:
- Chaga mushrooms are supportive of blood sugar regulation, immune function, and are rich in antioxidants. Here’s a great Chaga powder:
- Shiitake mushrooms are high in antioxidants and have anti-viral properties making this a great addition to any virus fighting broth.
- Reishi mushroom is very supportive of the immune system as well as the nervous system - think stress and sleep.
- Astragalus root has a sweeter flavor and is very supportive of the body’s stress response as well as helps regulate blood sugar.
- Burdock root has a more earthy flavor and is wonderful in supporting the liver, immune system and is rich in antioxidants. Having been used for centuries for its immune boosting and “blood purifying” qualities, we are now finding that it has antibacterial and antifungal activities
- Garlic & onions are supportive of immune function and have their own antimicrobial properties.
Here’s one of my favorite recipes:
- 2lb of chicken, beef, lamb etc bones (I save mine up in the freezer)
- 1-2 cups veggie scraps (eg potato peels, carrot tops and peels, onion & garlic peels (as long as they are clean), anything I cut off of bell peppers sans seeds, celery bottoms/tops)(I know this sounds crazy but trust me)
- 1 yellow onion, halved
- 2-3 bulbs (yes the whole bulb not cloves) of garlic, halved
- 2-3 celery ribs chopped into large chunks
- 1 Tbsp EVOO
- 8-10 slices of dried reishi mushrooms
- 8-10 dried shiitake mushrooms
- 1/4 cup dried chaga mushrooms
- 1” astragalus root
- 1-2” burdock root
- 4 quarts of water
- 1tsp ACV
- 1 tsp each sage, thyme, rosemary (adjust to your flavor preference)
- salt to taste
- Preheat oven to 300*F.
- Toss bones, veggies (except frozen veggie scraps), onion, garlic, celery, and mushrooms with EVOO and arrange onto a parchment lined baking sheet.
- Bake for 30-45min
- Transfer to a crockpot or Pressure cooker and cover with water and add ACV (helps to break down the minerals in the bones)
- For a crockpot cook on high heat for 1hour, and then on low for minimum of 6 hours and up to 24hrs (make sure it doesn’t turn off over night)
- For Pressure cooker, set to high pressure for 10min and then switch to crockpot setting for 24hrs. I like using the pressure cooker to help extract more of the nutrients personally. But both work great!
- finish off by adding in sage and other spices you love, simmer for about 20min.
- Stain solids out of your broth and enjoy this as a sipping broth or use as the base for any other soups you make.
Pro Tip: I love freezing mine in ice cube trays and then having fresh broth on hand whenever I need it.
Note: for a vegan broth just skip the bones and ACV. Add some more of the mushrooms. You’ll still have a great tasting broth.