Immune Broth Recipe
A few years ago when I was living in Japan I was privileged to the availability of various kinds of mushrooms. Inspired by the Japanese cuisine which is filled with the most delectable broths that surround their noodle dishes such as ramen, I tried my hand at making some mushroom soups. Unknown to me then, these mushrooms were going to become a huge focus in science as we became aware of their immune enhancing benefits.
Fast forward to 2020 and we now know that mushrooms contain beta glucans which enhance our immune system by feeding our beneficial bacteria. They stimulate our immune response enhancing cells such as macrophages and natural killer cell function (1). They also contain vitamin D which has shown to support cellular health and maintains optimal immune function (2). These studies and traditional documentation show these beta glucans and various protein components of mushrooms have demonstrated antioxidant, immunomodulatory, anti-inflammatory, antiviral, anti-tumour, hypoglycaemic, and hepatoprotective effects.(1, 3).
Just as important in this broth recipe is the goji berries whose antioxidants support our liver and skin, and the purple cabbage an unknown superfood whose antioxidant levels are higher than our well known acai and gojis. (4).
Then we have the seaweed which is a great source of iodine. What does iodine have to do with my immune system you may ask? Well the thymus our conductor of our immune system has a high concentration of iodide (5). Moreover seaweed such as wakame has shown to boost antibody production and immune cells such as lymphocytes making it a good idea to consume during flu season (6).
This broth was inspired by my Japanese elders, Traditional Chinese Medicine (TCM) and my work at an Integrative health center in the states that used an ‘immune broth’ for those that were getting the flu or had an autoimmune condition. Combining the knowledge I collected from these three cultures on their health promoting foods this broth is sure to pack a punch of immune enhancing benefits.
I have used shitake in this recipe which I found in a local Chinese Supermarket dried and fresh. As I make this broth once a week during the Autumn months I like to buy the mushrooms dried so I can always have some in the pantry.
Unlike other broth recipes you may be familiar with this does not need to cook for a long time. The water will turn a lovely purple colour and you know then its almost ready. Once finished you can strain the vegetables and drink the warm liquid through out the day. I like to keep the mushrooms and add them to a meal at dinner time.
Ingredients
1 cup of mushrooms (I love adding dried shitake)
1.5 cups of purple cabbage (high in antioxidants and vitamin C)
2-3 slices of fresh ginger root or 1 tsp of ginger powder
1/2 cup of seaweed (wakame or you can break up and use 3 x sushi nori sheets)
Optional: 1 Tbsp of goji berries
4 cups of water
Method
Place all ingredients in a pot and bring to a simmer. Simmer for 1-4 minutes. Then turn off the heat. You are just wanting enough heat to soften the cabbage and mushrooms. The water will turn a beautiful purple colour. Leave to sit for 2-3 minutes.
Drain the vegetables and save to eat later or leave in the broth. Pour liquid into a glass or mug. Enjoy.
Make a Soup out of it: You can make a soup out of this by just adding any other vegetables you may have in the fridge, fresh coriander on the top and a tsp of Miso paste. Add in some rice noodles and pick up your chopsticks for a delicious bowl of soup.
Leave your comments below to let me know how you enjoyed this recipe.
Celebrating your health and vitality,
Katherine.
References:
Akramienė, D., Kondrotas, A., Didžiapetrienė, J., & Kėvelaitis, E. (2007). Effects of ß-glucans on the immune system. Medicina, 43(8), 597.
Hewison, M. (2011). Vitamin D and innate and adaptive immunity. In Vitamins & hormones (Vol. 86, pp. 23-62). Academic Press.
Shiitake Mushroom. Natural Medicines 2017. https://naturalmedicines.therapeuticresearch. com/databases/food,-herbs-supplements/professional. aspx?productid=680 10.
U.S. Department of Agriculture. Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods—2007. November 2007.
Venturi, S., & Venturi, M. (2009). Iodine, thymus, and immunity. Nutrition, 25(9), 977-979.
Negishi, H., Mori, M., Mori, H., & Yamori, Y. (2013). Supplementation of elderly Japanese men and women with fucoidan from seaweed increases immune responses to seasonal influenza vaccination. The Journal of nutrition, 143(11), 1794-1798.