Healthy broths to eat in the fall: recipes from a nutritionist
Autumn is the season of colds and the time when everyone's body needs as many vitamins and minerals as possible to strengthen the immune system. Experts advise eating as many seasonal vegetables, berries, and fruits as possible, preferably fresh, but you can also cook them properly - bake or boil.
One of the truly autumnal and healthy dishes is broth. Nutritionist Svitlana Nikitchuk shared on Instagram recipes and tips for making medicinal broths to be eaten in case of acute respiratory infections and ARVI.
Recipes for healthy broths
Source: screenshot of the nutritionist's post on Instagram
Advice from a nutritionist: chicken should be raised in an environmentally friendly environment, without the addition of chemicals and growth-enhancing substances. Otherwise, there is no benefit.
How to make delicious chicken broth
Ingredients:
- chicken carcass - 1 pc.
- onion - 1/2 pc.
- celery root - 1/2 pc.
- carrot - 1 pc.
Ingredients for chicken broth
- leek (white part) - 1 pc.
- garlic - 3 cloves.
- bay leaf - 2 pcs.
- peppercorns - 2 pcs.
- greens - 30-40 g
Method of preparation:
1. Soak the meat for 2-3 hours, rinse.
2. Pour water, put on fire and 10 minutes after boiling, drain the water, add new water.
3. Chop all the vegetables and add to the pot. In the process, remove the scale and add salt.
"Meat should be boiled over low heat, as this will ensure the highest concentration of nutrients and vitamins," the expert said.
Sprinkle broth with herbs before serving
Sprinkle the prepared broth with herbs before serving.
"Choose meat with cartilage: it contains a lot of nutrients and gelatin," the nutritionist advises.
Ingredients:
- meat (beef) - 1 kg
- carrots - 1 pc.
- onion - 1 pc.
- salt - to taste
- peppercorns - 4 pcs.
- garlic - 3-4 cloves.
- greens - a bunch
Method of preparation:
1. Soak the meat for 2-3 hours, rinse with running water so as not to wash out the bone marrow, which contains useful vitamins and minerals.
2. Pour water over the meat, bring to a boil, drain and pour clean water after 15 minutes.
4. Allow to boil and add: salt, 4 black peppercorns, chopped carrots, bay leaf, onion head.
Spices for the dish
5. Simmer the broth over low heat for 3-4 hours.
6. Add 3 cloves of chopped garlic to the finished broth before removing it for 5 minutes. Garnish with herbs before serving.
Ingredients for vegetable broth
Ingredients:
- cabbage - 1 pc.
- zucchini - 1 pc.
- pumpkin - 2 slices
- onion - 1 pc.
- carrot - 1 pc.
- greens - a bunch
- chili pepper - to taste
- bay leaf - 2 pcs.
Method of preparation: ⠀
The secrets of the perfect soup
1. Chop all ingredients (except pepper and herbs) coarsely, cover with water and bring to a boil over low heat.
2. Season with salt and add bay leaf and peppercorns.
3. The total boiling time is 15-17 minutes, add chili peppers and chopped herbs 7 minutes before removing.
"You can add tomatoes, garlic, ground pepper (black or allspice) to the same broth individually," the expert said.
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