How to Make Mineral Rich Broth

all seasons vegan

 Summer is a distant memory and we have waded more than knee-deep into the holiday season.

We are now splashing around in the season of delightful excess. 

Tis the season for celebratory drinks and my mother’s unparalleled pecan pie.


We are also running our days with restricting limits. 

The sun should not be allowed to set before 5 PM but there goes the light and with it our desire and ability to be outside. 

 The combination of the excess and the limits can be disorienting at best.

 Pick one foundational practice to weather the season at your best.


Stay Hydrated

yourgoodcarma top 5 healthy suggestions:

  1. Stay hydrated.
  2. Eat lots of plants, Eat lean protein at every meal, Eat regularly.
  3. Move as much as possible.
  4. Prioritize meditation.
  5. Prioritize sleep.


I felt like the tin man in my yoga practice yesterday. 

Dehydration creates that sticky immobile feeling that makes back bending feel almost impossible.

Plus, dehydration contributes to general fatigue and seasonal malaise. 

The danger of holiday couch potato syndrome is real.

Time to refocus. Time to drink enough water every day.


Hydration Plan

Care to join me at the hydration station? Here is the plan.

  • Drink plenty of water.



  • Eat seasonal water-based foods ~ these have the highest water content…Lettuce, cabbage, broccoli and cauliflower, apples, grapes, pineapple, and squash. (1)


  • Drink Mineral Broth


Why Mineral Broth? 

Mineral Broth is simply water that has simmered either with vegetables or scraps of vegetables.

The process of simmering the vegetables leaches essential minerals into the water. 

The human body does not manufacture essential minerals but essential minerals are required to ignite chemical processes in the body.

These precious minerals which the body must have to create essential chemical cascades are also known as electrolyte minerals.

Drinking mineral-rich vegetable broth will give the body many different organic minerals, especially the big three -  sodium, potassium, and magnesium.


Mineral Broth may be the only recipe that has been consistent in my diet for the last 20 years and drinking a warm homemade broth made from fresh root vegetables is my only nutrition hack that has stood the test of time**.

A warm, salty, mug of broth just feels really good on a cold day.

*If you are charged with cooking up a thanksgiving storm, gather up the vegetable scraps. Use potato peels, carrot peels, celery, especially celery… mushroom stems, pieces of ginger and toss it all into a pot of water. If you have an extra burner, allow the broth to simmer on the back of your stove -or keep a burner available by using a slow cooker - dip into this essential elixir early and often.



Mineral Rich Vegetable Broth


Prep Time: 50 mins (45 mins to simmer broth) 

Serves: 12 cups 


  • 3 quarts of filtered water
  • 2 medium yellow onions, quartered
  • 3 medium to large potatoes, quartered
  • 2-3 stalks of celery
  • 2-3 large carrots
  • 1 bunch of mixed greens of your choice, such as collards, mustard, kale, or turnip greens
  • 1 handful of parsley
  • 1 - 2 dried shiitake or porcini mushroom caps
  • 1 large piece of kelp, kombu, or nori seaweed (optional)
  • piece of fresh ginger (optional)



  1. Place all ingredients in a soup pot*.
  2. Add clean, filtered water. 
  3. Bring to a simmer.
  4. Adjust lid to slightly ajar after water comes to a simmer.
  5. Simmer for 30-40 minutes. 
  6. Remove from the heat.
  7. After the broth cools, strain into a few mason jars keeping only the broth.
  8. Discard the vegetables. 

*Broth can be made in a crockpot or slow cooker. Allowing vegetables to simmer in the water for hours has no negative effect. Set it and forget it. But remember to drink it!


Serving Suggestion:

Heat broth gently over a low flame. 

Prepare a large mug by adding a pinch of salt. Pour warm broth into a mug and gently stir until salt dissolves. 

Drink mineral-rich broth warm up to 6 times a day.

Drinking Mineral Rich Broth

  • increases essential mineral intake,
  • enhances hydration,
  • satisfies the desire to drink something warm without adding caffeine,
  • reduces cravings
  • balances the tastes of salty, sweet, sour, astringent, and umami
  • and is delicious



Let me know what you are craving, what makes your holidays special, and what are your healthy holiday hacks. 




NOTE: Nutrition science is really in its infancy. There is so much to be learned. What we know today may change tomorrow but correction is a basic tenet of science. Science allows for correction. Science allows for nuance. Science is not based on feelings or preconceived notions. Science often contradicts what seems logical. yourgoodcarma is science based, evidenced based information. 






Reverse engineer the old standard of how meals are created.
Begin with a seasonal vegetable and then build a meal by adding in lean protein and healthy fats.
Keep it macronutrient balanced and calorie specific to your goals.

To get help with your plan, join the seasonal reset.

Seasonal Reset