Food and beverages leave either an alkaline or acidic “ash” (a chemical residue) that stimulate a buffering system of physiological activity to balance pH.

Most people, most of the time, eat acidic foods. A short list of acidifying foods and drinks are: breads, eggs, flour, meat, beans, coffee, milk, soda, nuts, glutinous grains, dried peas, poultry, seafood, strawberries, sugar and tofu. A diet comprised of highly acidic foods stimulates a pattern of excess heat (acid) within the body that requires quenching (alkalinizing) actions in order for cells, digestion and blood to function within their regulated pH zones. The quenching nutrients come from eating alkaline foods. A short list of alkaline foods are: leafy vegetables, many fruits, herbs (green), millet, quinoa, buckwheat, seaweed, broccoli, cauliflower, cabbage, arugula, mustard seed, sprouted beans, sprouted seeds, and some crunchy vegetables.

The body’s pH balance fluctuates along different parts of the digestive tract allowing nutrients to be converted and digested (absorbed and assimilated) from food we consume. The mouth should be slightly alkaline for amylase to breakdown carbohydrates. The stomach is highly acidic to digest protein into individual amino acids. Pathogens and bacteria are also destroyed by hydrochloric acid in our stomach. After food (a.k.a. chyme) leaves the stomach it moves into the small intestines where more digestion, assimilation and absorption of nutrients take place. The pH in the small intestines needs to be alkaline allowing pancreatic enzymes and other critical cofactors necessary for optimal digestion to be utilized. The large intestine and colon are acidic allowing friendly bacteria in our digestive tract to populate and crowd out unfriendly bacteria while also eliminating bacteria and waste.

It is critical that the pH of blood remain alkaline at 7.35-7.45. The body uses alkalinizing minerals, sodium (from bile) and calcium (from bones) to alkalinize blood. If stores of sodium or calcium aren’t adequate the kidneys will produce ammonia and bicarbonate to alkalinize blood.

So what happens when there aren’t enough alkalinizing minerals stored in the body to quench the heat from eating a diet that is mostly comprised of acidifying foods? Muscles cells act sluggish, bones get weak and brittle, teeth become decayed, and each phase of digestion; absorption, assimilation and elimination become less efficient allowing toxins and susceptibility to illness increase.

I am teaching people about acidic and alkalinizing foods and therapeutic benefits of eating certain foods in the Winter* Cleansing-Diet-Direction class. I shared a recipe for Vegetable Mineral Broth and brought the recipe in for tasting at the last class.

Vegetable Mineral Broth is a delicious and nutritious gem! I learned about the healing benefits of the broth and the recipe while going to school at Bauman College of Holistic Nutrition and Culinary Arts. This recipe increases and replenishes vital stores of minerals and vitamins such as, potassium, calcium, iron, zinc, magnesium, sodium, Carotenoids (precursor to vitamin A), Vitamin C and antioxidants.

The basic formula (many varieties of vegetables and spices will work—get creative!) is to fill a heavy bottom stock pot with 1/3 root or starchy vegetables (turnips, celeriac root, winter squash, yams, sweet potatoes, carrots, parsnips, beets), 1/3 green vegetables (celery, kale, Swiss chard, collards, zucchini, fennel) and 1/3 shiitake mushrooms, sea vegetables (kombu and wakame), onions, ½ bunch Italian parsley, ½ bunch dill weed, 4-8 cloves minced garlic, 6-8 pieces of ginger. Using S.O.U.L foods: Seasonal, Organic, Unprocessed and Local is the best choice for taste, nutrient density and therapeutic benefits.

For the preparation: Scrub and wash all vegetables and skins (leave the skins on carrots, turnips, beets, yams, sweet potatoes, parsnips, onion—most of the potassium in vegetables is in the skin!). Heat the stockpot: add onions, celery and the root vegetables first with ½ cup water. Secure a tight fitting lid and let vegetables “sweat” for 10 minutes. Remove lid, stir and then add rest of vegetables except the leafy greens. Cover with filtered water to a depth of 3 inches above the vegetables and bring to a soft boil. Reduce heat and simmer, uncovered, for 4-6 hours. During the last 60-90 minutes of cooking add all the washed leafy greens, parsley and dill. When stock is finished strain through a fine mesh strainer. Press the vegetables as much as possible to extract all the liquid. You can use cheesecloth in the bottom of the strainer to clarify broth. Cool broth immediately. Keep for up to 1 week in the refrigerator or freeze for 2-3 months.

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