by Meenu Nageshwaran
Antioxidant Potassium Broth
Why you should have it: It helps alkalise your system, hydrates the skin, provides essential electrolytes, boosts immunity, helps flush out toxins from the body, and contains powerful cancer fighting phytochemicals. The addition of turmeric and rosemary adds an antioxidant boost that also lends support to the liver and kidneys. It is very high in essential potassium, which helps generate energy, particularly in the brain and also helps regulate blood pressure. It’s easy to prepare, and makes for a great health tonic, especially in the winter season.
2 cups Potatoes (chopped; cleaned but not peeled)
1 cup Onion (chopped)
2 cups Carrot (chopped; cleaned but not peeled)
5 cloves Garlic (whole)
1 cup Broccoli (chopped with stalks)
6 stalks Celery (chopped)
1 cup fresh Parsley (chopped)
½ tsp Turmeric powder
¼ tsp whole Black peppercorns
2 Bay leaves
1 tsp dried Rosemary
12 or more cups Water
Rock salt/Himalayan sea salt to taste
Chop all the vegetables and place in a large stainless steel pot. Add rock salt to taste. Add water, cover, and bring to a boil. Remove the lid, decrease the heat to low and simmer uncovered, for at least 2 hours. As the broth simmers, some of the water will evaporate. Add more if the vegetables begin to peek out. Simmer until the full richness of the vegetables can be tasted. The vegetables should be firm, not mushy. Strain out the broth and discard the vegetables. If desired, you can pour the broth and vegetables into a blender and puree for a creamy texture.
Optional: While serving, drizzle a little olive oil over each bowl of soups or Bragg Liquid Aminos (low sodium soya sauce) to taste.
Why you should have it: Reports prove cruciferous vegetables (broccoli, kale, cauliflower, cabbage, watercress and mustard greens) are detoxifying because they provide support to the immune system, inflammatory system, hormonal system, detoxification system and antioxidant system. These vegetables contain a wide variety of vitamins and minerals, as well as, phytonutrients. One such group of phytonutrients found in cruciferous vegetables are called glucosinolates, which possess anti cancer properties according to a variety of research studies.
3 cups Cauliflower (finely grated or chopped)
3 cups Broccoli (finely grated or chopped)
2 cups Carrot (finely grated or chopped)
1 cup fresh Pomegranate
¼ to ½ cup Raisins
½ cup Coriander, chopped
Fresh Lemon juice to taste
Rock salt/ Himalayan sea salt to taste
Freshly ground Black pepper to taste
Jaggery syrup /Gur shakkar/Khandsari sugar to taste
½ cup Mixed seeds— Sunflower, Pumpkin, Watermelon (toasted. Do not toast raw)
Finely grate or chop, or use a food processor with ‘S’ blade to finely chop the cauliflower and broccoli until they look like small pieces of rice. Place in a bowl. Add all remaining ingredients except for the mixed seeds and stir to combine well. Allow to marinate for at least an hour, or even overnight. Add mixed seeds as garnish prior to serving.
RECIPES BY MEENU NAGESHWARAN, Founder, Meenu’s Praana Kitchen, which offers organic vegan products and catering, and organises workshops on vegan cooking