“And dieting, I discovered, was another form of disordered eating, just as anorexia and bulimia similarly disrupt the natural order of eating. “Ordered” eating is the practice of eating when you are hungry and ceasing to eat when your brain sends the signal that your stomach is full. … All people who live their lives on a diet are suffering. If you can accept your natural body weight and not force it to beneath your body’s natural, healthy weight, then you can live your life free of dieting, of restriction, of feeling guilty every time you eat a slice of your kid’s birthday cake.”
― Portia de Rossi, “Unbearable Lightness: A Story of Loss and Gain”

To keep the body in good health is a duty, otherwise we shall not be able to keep our mind strong and clear.
― Buddha


Dear Readers,


Please find below a healing recipe ‘NOURISHING IMMUNE BROTH’. This recipe was sent to us by a friend. We hope you’ll use this recipe to boost your immunity. This is excellent as a mid day snack or for dinner with some bread.





This broth makes a base for soups, gravy, stews or sauces. It is deeply nourishing and brings warmth and vitality
at times when your feeling depleted or under the weather. Various herbalists/ Herbals and cook books have
inspired me with this recipe (Including: Stephen Harold Buhner, David Winston and Seed Sisters). I have been
making immune broths for years, its simple but rewarding to make and many of the ingredients needed are already
in your kitchen. Here is a list of all the ingredients you could use, you don’t have to put everything in at once but
you can do that if you want! Its important that it tastes good as well as being super healthy so adapt this recipe to
your own taste and use what you have to hand.


fresh vegetables:
2 large onions
3-4 medium carrots
3-4 celery stalks
1 large Beetroot
Optional vegetable additions or substitutions: Bulb of Fennel, chopped Kale.
1 Bulb of Garlic (10 cloves) crushed and peeled (can also use wild garlic)
2-4 bay leaves
Bunch of fresh parsley
Fresh nettles
Aromatic Kitchen Herbs: a small bunch of sprigs of fresh herb or 1-2 teaspoons of the dried.

a couple of slices of Ginger
5 fresh roots of Turmeric
5-10 whole black pepper corns
Berries: dried Hawthorn Berries, Rosehips and elderberries could be added if they are in season and you want to
add another layer of nourishment to your broth!
Deep Immune Tonic Herb: Astragalus root 5 or 6 small pieces of dried root (not to be used during active infection
such as fever, cough or cold just in between to boost immune system).
Lung Protection Herb: (especially in cold damp weather) Elecampane root 3 or 4 small pieces of dried root
Fresh or Dried:
Shitake, Maitake, Oyster, and whatever you can find in the shops or market or foraging if you know your
mushrooms: Including Portabello, Boletes, Honey fungus etc. I like to use Shitake and Maitake.
1 tablespoon of Olive oil or Rapeseed oil



Grate or finely chop the vegetables, halve the mushrooms, sauté in the oil on low heat for 10 minutes then add the
garlic, bay leaves and peppercorns and other spices and continue to sauté for 5 mins. Add the wine, let it cook
another 5 minutes. Add water to fill up a large pan. Add the remaining herbs. Cook for 3-4 hours on very low heat.
Don’t boil. Let sit overnight. Strain. You can pick out the mushrooms and add them to your soup or stir fry,
compost the rest. To bring more flavour when making your stew/ soup you can add bullion, miso paste, tamari and
soya sauce or marmite depending on what type of soup you want. You could also use this broth to cook rice.
Combinations to try:
Onions, Mushrooms, Garlic, Ginger, Astragalus then use this stock as a base for Miso broth or Asian
noodle soups.
All the Veg, Mushrooms, Garlic, Bay leaves, Thyme, Rosemary, Black pepper, Parsley and Wine and use
this as a base for onion gravy and non spicy vegetable soups.

Immune Boosting and Nourishing Properties of some Key Ingredients:

Onion: one of the oldest vegetables known to man. Medicinal qualities: Antiseptic can fight infections,
detoxifying, antispasmodic, expectorant (Helps clear the lungs makes a good cough syrup). Traditionally used for
asthma as it helps relax bronchial muscles. Sulphuric compounds help inhibit viral infections, remove heavy
metals from the system, are good for gut health, and help cleanse the system.

Garlic: When crushed it produces a compound called allicin which along with many other constituents have
strongly anti-biotic properties and is effective against anti-biotic resistant bacteria. Garlic is also directly effective
against viruses, helps dissolve biofilm that envelopes some viruses inc. COVID 19. Raw garlic is good for killing
gastrointestinal bacterial infection, cooked and raw garlic is good for boosting immune system and lowering blood
pressure. Wild garlic has similar but milder properties.

Carrots: Gives abundant supplies of easily digested and absorbed vitamins, minerals, and enzymes that help build
healthy cells. Good for liver and gut health, and kidneys. Source of beta carotenes that converts to vitamin A in the
body that helps vision. Has high amounts of silicon which strengthens connective tissue and supports calcium
metabolism. Carrot soup is good for diarrhoea.

Beetroot: Helps cleanse and enrich the blood. Supports immune health: has been shown to increase white blood
cells, which are responsible for detecting and eliminating abnormal cells. Potent antioxidant vegetable, the
pigment is strongly anti-inflammatory.

Ginger: Warming circulatory stimulant, diaphoretic (moves circulation to the peripheries helps induce sweating
during fevers) anti-inflammatory, antispasmodic, stimulates immune activity and has pain relieving effects. It can
be used in treating many health conditions one particular area its so helpful in is in upper respiratory infections. It
has anti-cough action yet also expectorant (helps the lungs clear out mucous) and anti-histamine properties.

Astragalus: Has been used medicinally in China for thousands of years. Traditionally in soups or to cook with rice
(its immune boosting compounds are most efficiently released in hot water). Has restorative, strengthening and
balancing properties on many different aspects of immune function. Helps reduce frequency of lung infections.
Also a heart tonic and liver protector important for the immune support system. Not to be used in febrile states.
Shitake and Maitake mushroom: Both raise immune function and are anti-viral.
Aromatic Kitchen Herbs: Are protective and have many medicinal virtues including anti-septic and antiviral

Nettles: Contains amongst many nourishing and revitalizing components: lectin which has been shown to prevent
viruses from replicating.

Elecampane Root: This is a protective herb, warming and strengthening the lungs, it helps prevent infections,
while also strengthening digestion.


About Author

Islam and Eating Disorders founded in 2012 – run by Maha Khan, the blog creates awareness of Eating Disorders in the Muslim world, offers information and support for sufferers and their loved ones.

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