Long Run Mineral Broth

My body was feeling fatigued after my long run of 14 miles on Sunday. I was feeling a little dizzy even towards the last three quarters of a mile. So I referenced my new favorite recipe resource, Run Fast. Eat Slow. and found this recipe for ‘Long Run Mineral Broth’. Loaded with vegetables and minerals essential for muscle recovery, it seems like the perfect remedy for the aches and general fatigue. It was extremely easy to make, and the recipe makes quite a bit! I filled about three large mason jars. You know you’re really in need of a serious nutritional overhaul when something like broth has great appeal to you.

I drank about 8 ounces of the broth as part of my lunch and headed out a couple of hours later for a pace run, feeling still a sluggish and kind of unmotivated. Not too far into my 6 mile run I felt so much better and even more so by the end of the workout. My average pace was under 8:00/mile, and my fastest splits were between 7:22 and 7:41. I’ll give some credit to the broth 😉

To make the broth:

1 yellow onion cut in half
1 beet, peeled and quartered
3 carrots rinsed and cut into thirds
1/2 bunch celery cut into thirds (including leaves)
2 sweet potatoes cut in to chunks (unpeeled)
1 bunch flat leaf parsley
knob of fresh ginger sliced (unpeeled)
5 cloves garlic smashed and unpeeled
6 black peppercorns
1 8-inch strip kombu
6 quarts of cold water

Rinse all of the vegetables, including the parsley and kombu and place all in a large stock pot with the cold water. Add the peppercorns, ginger, garlic and bring to a boil. Then simmer partially covered for 1 1/2 hours. Drain over a mesh sieve and discard the vegetables. Let the broth cool to room temperature before refrigerating it in containers. You can also freeze it for up to four months.


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