Page 16
June 21, 2017
FELLOWSHIP MISSIONARY
BAPTIST CHURCH
4009 N. Missouri Avenue,
Portland, OR 97227
503-249-0377
Invites you to join the celebration for
Pastor & Lady Johnny Pack’s
30th Pastoral Appreciation
Sunday, July 16th, 2017 at 3:00 pm
Theme:
“No Weapon Formed Against Thee Shall Prosper”
Isaiah 54:17
Guest: Goodwill Missionary Baptist Church,
Bishop Garry Tyson Seattle, WA
Reverend Jonathan Bolden, Chairperson
& Sister Anita Ball, Co-Chairperson
Dr. Johnny Pack IV, Pastor
F OOD
Vegan Broth and Paste
INGREDIENTS:
• 12 cups filtered water
• 1 tbsp coconut oil
• 1 red onion, quartered
• 1 garlic bulb, smashed
• 1 chilli pepper, roughly
chopped (with seeds)
• 1 knob ginger, roughly
chopped
• 1 cup greens such as kale
or spinach
• 3-4 cup mixed chopped
vegetables and peelings
(such as carrot, red cabbage,
fresh mushrooms, leeks and
celery) Note: keep peelings
seperate in a cheesecloth bag
or large tea ball.
• ½ cup dried shiitake
mushrooms
• 30g dried wakame
seaweed
• 1 tbsp peppercorns
• 2 tbsp ground turmeric
• 1 tbsp coconut aminos•
• A bunch of fresh
corriander or other herbb
(plus extra, to serve)
• 2 teaspoons food grade
diatomaceous earth (for
collegen substitute)
• ¼ cup nutritional yeast
This version contains lot’s of nutritional
goodness that is great for overall health but
particularly focuses on plenty of gut-healing
properties. Feel free to switch up, leave out or add in
any ingredients you like, to suit your diet and taste.
INSTRUCTIONS:
1. Add everything but mushrooms, ginger and tumeric to a large pot.
Bring to a boil then simmer, with the lid on, for about an hour.
2. Add mushrooms, ginger and tumeric and cook for another half
hour, stirring a few times.
3. Once everything has been cooked down, strain the liquid into a
large bowl.
4. Serve broth immediately with some fresh herbs, for decoration
or cool for later. It also freezes well. Note: shake/stir well before
serving.
5. Take out peelings to compost.
6. Osterize the vegetable solids into a paste. This can be eaten as
well or used as a spread.
The main stars are:
• Wakame seaweed: Great source of omega 3 – one of the best for
vegans, great for intestinal health, full of vitamins and minerals
(particularly good source of iron, calcium, magnesium and iodine).
Not suitable for SCD diets, leave out as necessary.
• Shiitake mushrooms: Gives the most amazing, comforting
flavour. Full of vitamins and minerals (great source of vitamin D –
especially if sun dried, zinc and B vitamins). Contains all essential
amino acids. Prebiotic.
• Coconut oil or olive oil: Healthy fats with a good omega ratio that
help absorb nutrients.
• Turmeric: Powerful anti-inflammatory plus adds delicious flavour
and a beautiful colour.
• Spinach or kale: Full of vitamins and minerals (particularly high
in Vitamins K, A and C, magnesium and calcium). Also a good
source of protein and omega 3. Prebiotic.
• Coconut aminos: Mainly used for flavour but also gives the
benefit of it’s amino acids. May not be suitable for some diets as it’s
considered a sugar, so leave out if necessary.
A nutritious, gut-healing broth as a vegan alternative to bone broth.
If you don’t like or can’t find any ingredients, don’t worry. Add what
flavours you like and try to get as much variety and nutritional
goodness as you can.