Potassium Broth

Clean out the produce bin and make a pot of vegetable stock aka “potassium broth.”

It’s a great go-to snack to keep the munchies at bay with zero fat and calories.  Plus, it’s immune-boosting and helps to flush your body of any retained water.

Weight Loss Success Story

I’m Virginia Willis, a French-trained Southern chef and Beard Award-winning cookbook author. I’ve lost 65# and kept it off for 5 years.

Along the way, I learned that health gain is more important than weight loss. Potassium Broth is a go-to for me for healthy hydration and snacking. 

What’s in Potassium Broth?

Potassium is an essential mineral that supports heart health and your muscles and nervous system.
 

It is an electrolyte and natural diuretic — properties that prompt waterlogged cells throughout the body to release trapped fluids. (It makes you pee.)

Potassium is concentrated mostly in the skins and other discarded bits of many vegetables. Potatoes, sweet potatoes, beet greens, and chard are all high in potassium.
 
French Potato Soup healthy good and good for you recipe on virginiawillis.com

Potassium Broth Benefits

Typically, you would not include a potato in vegetable stock as it makes it cloudy, but it’s important here due to the potassium found in the skin. 

Potassium broth has several benefits:  

Nutrient-rich

The slow-simmering process extracts organic minerals, particularly potassium, which is an essential mineral not always adequately consumed by most Americans. 

Energizing

Both a chilled glass and a steaming hot mug of freshly made broth are vibrant and energizing. And, when the Potassium Broth is made with ginger, turmeric, or chile peppers, it can be especially zippy!

Restorative 

Potassium broth is considered restorative, making it suitable for recovery after illness, surgery, or just feeling down.

Helps Reduce Food Waste

Making potassium broth with scraps helps reduce food waste and you can still compost it afterwards!

 

 
Fresh Start: Real Life Guide to Healthy Eating and Weight Loss

Fresh Start

It fills me up so I don’t feel hungry. Make a batch and keep it in the refrigerator to use for stock or as a healthy beverage.

For more of my go-to regular “weight loss” recipes like this, check out my little booklet  Fresh Start. These recipes are what I started with 5 years ago and still use today.

There’s also Southern comfort food recipes made healthy with Lighten Up, Y’all.
 
Lastly, you’ll find more here in my Good and Good for You™ newsletter and blog, along with best-life living tips, self-care strategies, and inspiring ideas. Thanks for reading!
 

Bon Appétit, Y’all!

Virginia Willis

Potassium Broth is a good and good for you healthy recipe on virgniawillis.com

Potassium Broth is a good and good for you healthy recipe on virgniawillis.com
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Potassium Broth

Handy tip: Keep a sealable container in the fridge and add your bits and pieces to it. Once it's filled you can make Potassium Broth — or toss it in the freezer for later!
Prep Time5 minutes
Cook Time35 minutes
Course: beverage, lunch, Snack
Cuisine: American
Keyword: potassium broth, vegan, vegetarian
Servings: 8
Calories:
Author: Virginia Willis

Ingredients

  • 2 quarts of vegetable bits and pieces
  • 1 whole onion
  • 1 potato, skin on
  • 1 carrot
  • 1 celery
  • 4 cloves garlic
  • 1 teaspoon black peppercorns
  • 1 inch ginger, sliced, optional
  • 1 inch tumeric, sliced, optional

Instructions

  • Put it all in a pot and cover with water.
  • Make sure to add a handful of black peppercorns and a few cloves of garlic.
  • Bring to a boil and reduce the heat to a simmer. Cook until it’s fragrant and brothy, about 30 minutes depending on the bits.
  • Strain, discarding solids (you can also give them a “remoulage” or second bath and get a second batch.)
  • I keep a ½ gallon pitcher of Potassium Broth in the fridge all the time. I cook with it any time I need stock, and I sip on it for a mid-morning boost.