With the cold and flu season still going strong (and yes, the coronavirus running rampant), I have been taking extra measures to ensure the health of myself and my family. Besides getting more rest, eating healthily, and taking some immune essential herbs, I decided to create a broth specifically for flushing out toxins, increasing the digestive fire, and yes, building immunity!
This spicy, sweet, and savory broth can be a great addition to your daily routine throughout the fall and winter months for sustaining your immunity. If sickness has already prevailed over you however, this broth can be an amazing companion during times of cold and flu and will help you feel better with every warm, soothing sip! I would recommend making a large batch and drinking a cup of warm broth, at least 3 times daily until your health returns. Although this recipe has been created for preventing and treating sickness, this broth can be equally as beneficial during times of detoxification or as part of a healthy diet throughout the colder months.
Immunity Broth Recipe
- Doshic Effect: Vata ↓, Pitta ↑*, Kapha ↓
- Makes: 12 cups
- Prep Time: 20 minutes initial prep; 10 minutes after cooking process
- Cook Time: 8 to 12 hours (low heat – recommended); 4 to 6 hours (high heat)
*This recipe is overall heating, however, during times of illness Pitta types can still benefit as the heat helps to boost digestion, kill off microbes, promote sweating, alleviate fever, and detoxify the system.
- Large slow cooker (crock pot)
- Cutting board and knife
- Measuring cups and spoons
- 12 cups water
- 2 medium carrots, coarsely chopped
- 3 cups coarsely chopped celery
- 1 small to medium onion, peeled and coarsely chopped
- 2 serrano peppers, coarsely chopped (use ½ to 1 pepper for spice sensitivity)
- 5 to 6 large garlic cloves, peeled and coarsely chopped
- ⅓ cup finely chopped fresh ginger
- 2” to 3″ cube fresh turmeric (substitute with 1 teaspoon of turmeric powder)
- 1 tablespoon fennel seeds, whole
- 1 tablespoon coriander seeds, whole
- 1 tablespoon cumin seeds, whole
- ½ teaspoon freshly ground black pepper
- 2 to 4 tablespoons olive oil
- 1 teaspoon salt, divided
- 1 tablespoon apple cider vinegar
- 2 lemons, freshly juiced
1. Fill your crock pot with water, making sure it does not fill past 2 to 3 inches from the top.* Place the temperature on a low setting if you are cooking for 8 or more hours and a high setting if you are cooking for 4 to 6 hours.
*If 12 cups of water does not fit into your crock pot comfortably, fill the pot until the water is 2 to 3 inches below the top and adjust the ingredient amounts if needed.
2. Coarsely chop the carrots, celery, onion, serrano pepper, and garlic. Add them to the pot.
3. Finely chop the ginger and turmeric (if using fresh). Add them to the pot.
4. Add the turmeric (if using powder), fennel, coriander, cumin, ¾ teaspoon of salt, black pepper, and olive oil to the pot.
5. Cook on low for at least 8 hours, or on high for 4 to 6 hours.
6. Once done, strain the ingredients out of the broth. The vegetable and spice remains can be eaten, composted, or shared with a furry friend.
7. Add the fresh lemon juice, apple cider vinegar, and remaining ¼ teaspoon of salt to the broth and stir until blended evenly.
8. Drink a cup twice a day during cold and flu season to prevent illness or drink a cup every 3 to 4 hours during sickness.
- Store the leftovers in an airtight glass jar and keep refrigerated for up to 5 days.
- For added nourishment, blend in a tablespoon of tahini for every 2 cups of finished broth.
- For meat eaters, add in 1 to 2 pounds of chicken or turkey (with bones) to the crock pot.
- If you are sensitive to hot-spicy foods, you may need to reduce the amount of black pepper and serrano pepper by half or more.
- If you do not have fresh ginger available, use 2 to 3 teaspoons of ginger powder.
- If you do not have fresh turmeric available, use 1 teaspoon of turmeric powder.
- This recipe can alternatively be cooked in a large pressure cooker or an Instant Pot for a quicker steep time (about 1 to 3 hours total). Please use your pressure cooker’s specific time and temperature instructions for these options.