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Nutrition

Broth and greens—Bettina’s Kitchen

Thanks to chef and plant-based advocate Bettina’s Kitchen for sharing this comforting broth, perfect for winter months.

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Bettina Campolucci Bordi
Bettina Campolucci Bordi
Culinary wellness guru
November 21, 2020
2 min read

Thanks to chef and plant-based advocate Bettina’s Kitchen for sharing this comforting broth, perfect for the winter months.

This is my go-to meal when I am feeling under the weather, or if it’s drizzly and cold outside. I also enjoy this meal for breakfast, especially after I return from travelling in Asia, where they often serve brothy breakfasts.

Why is it good for my brain?

Cinnamon is especially good for the ageing brain, helping new neuron production and encouraging the survival of existing neurons. Cruciferous veggies such as broccoli and pak choi are antioxidants and may help to reduce oxidative stress and lower the risk of neurodegeneration.

MAKES 2 PORTIONS

Ingredients

1⁄2 yellow onion, sliced

3 garlic cloves, chopped

1 teaspoon five-spice

1 cinnamon stick

500ml (17 fl oz/2 cups) vegan stock

2 pak choi (bok choy), cut in half

100g (31⁄2 oz) tender stem broccoli, cut into bite-size pieces

1 handful of kale

260g (91⁄2 oz/2 cups/heaped 11⁄3 cups) precooked brown or white rice

1 thumb-sized piece of ginger root, freshly grated

1 tablespoon tamari

Olive oil, for frying

Sriracha hot sauce

Chopped fresh chilli or spring onions (scallions), green and all, chopped, to serve

Boosters

Hemp hearts

Pumpkin seeds

Sesame seeds

Method

  1. Heat a little olive oil in a large saucepan, add the onions, garlic, and five-spice and fry gently for about five minutes.

  2. Add the cinnamon stick and stock and bring to a simmer.

  3. Once simmering, add the pak choi, the tender stem broccoli, and kale.

  4. Simmer for a few more minutes.

  5. Lastly, add the pre-cooked rice, freshly grated ginger, and tamari.

  6. Serve immediately with your favourite toppings. I love Sriracha, spring onions, and chilli for an extra kick.

For more of Bettina's delicious recipe ideas, check out her Korean barbecue roasted broccoli dish or visit her website for more vegan cooking inspiration.

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