Wednesday, January 30, 2013

Easy-Peasy Veggie Broth

I feel a little guilty for not posting this a while back. Since the summer, this recipe has become the basis of all of my cooking and has played a major role in my transition to an oil-free diet. It’s packed with nutrients, is super easy and quick to make, and best of all, costs nothing! I use this broth to sauté with, cook beans, rice, and grains in, for the base of salad dressings, and even for homemade-dips like hummus. 

As you cook during the week, keep any clean scraps, peels, and trimmings from all the veggies that you would normally toss out or compost. Save these in the freezer until you have a large Ziploc baggie worth. Once you have done this, put all the scraps into a large pot. Fill the pot with water (making sure to cover the scraps with at least 2 or 3 inches of water.) Cover the pot and bring to a boil. Once it is boiling, reduce to a simmer for another 10 minutes. By this time a delightful smell will have spread throughout the kitchen. Turn off the flame keeping the pot covered for another 30 minutes.

After the vegetable scraps have “steeped” for about 30 or 40 minutes, remove the lid and let the broth cool. After its sufficiently cooled, strain the liquid from the pot into a glass tupperware container. I typically make between 10 and 12 cups of broth at a time. When refrigerated the broth will last up to 10 days. I’ve been told it can also be frozen for several months.

Suggestions for what to use
A typical batch of my broth is made from the cores, peels, skins, stems, tops and bottoms of various veggies.

Cores include: bell peppers, cabbages, and tomatoes
Peels include: carrots, onion, and ginger, squashes,
Stems include: kale, collards, and other greens as well as broccoli and mushrooms
Tops and Bottoms include: carrots, celery, green beans, onions, and garlic. 

Tips and Notes:
Not all of the above ingredients are edible but they are all perfectly fine for making broth with.

For an additional boost of flavor, try adding your favorite spices. I often add turmeric, black pepper, and chili flakes. Bay leafs are also great.

Adding a whole clove of garlic is also a great way to boost the flavor.

Try tossing in one apple core to help sweeten the broth just a little bit.

Another great thing about this broth is that it is salt-free unlike most found in stores and literally costs nothing to make.

Every week's broth will be just slight different. Experiment with different combinations and have fun.


  1. I know this is a wonderful idea, but I'm much to lazy to start washing my fennel fronds and onion peels.

  2. Thanks for the great idea! I started saving scraps yesterday!

  3. How has the oil-free diet worked out for you? Was it a difficult transition? Have you noticed any benefits?



    1. Robert, the transition was surprisingly easy. It took a short learning period to cook foods in new ways, but it hasn't been a problem.

      I feel great and truely believe that a low/no-oil diet is needed for obtaining optimal health. I'm currently working on a post about the dangers of other oils

    2. Also, as you mentioned in your comment on my post about Iceberg lettuce, you want the most nutrient-dense foods for every calorie. Oil is the polar opposite of nutrient-density, as it is the most concentrated source of calories and offers near zero nutrients.

      The most nutrient dense diets therefore, must exclude oil.

      thanks for the comments!

    3. Yes, I agree with your logic regarding dropping oil from a nutrient dense diet. I'm attempting that now.