Borscht

Let’s make my kind of #borscht— but make it #fermented 💜

If you follow me on social media, you’ve definitely seen this recipe before! And if you follow my blog, you’ll definitely know about my love for fermentation and why I like to save my beets from my beet kvass recipe to use in other recipes!!

If you’re interested in the health benefits behind beets, definitely go check out the kvass recipe!!

As for borscht- my version is loaded with nutrient-dense foods and fermented properties designed to support optimal digestion and support the microbiome in your gut.

Soup is a great tool to use when you are in a rest & recovery mode as the body is able to absorb & utilize the nutrients optimally. It uses minimal energy to digest and is the perfect soothing meal to enjoy on those cold winter days. When making your soup, do it in larger batches so that you can freeze for future uses!

The majority of these ingredients can be found in the fall/winter seasons making this a good recipe to use in the colder months. I didn’t include the amounts so that you can decide how big or how small of a batch you’d like to make- omit or include any ingredients as desired!

One CRUCIAL ingredient I’d love to highlight is: the bay leaf!! And why we use it in our soups;

BAY LEAF BENEFITS

• Yes, they add flavour- however traditional use of bay leaves is to support the other flavours in a dish making it ideal for braising or longer cooking times where flavour is slowly produced & enhanced
• Not only that, but they’ve been known to help reduce the amount of urease in your body, making them a great preventative practice or aid in several gastric disorders, including kidney stones
• They are also known to support optimal cardiovascular health and overall reduction of inflammation
• They may help with regular bowel movements and other digestive disorders such as bloating, heartburn, acidity balance, constipation, parasites, etc.
• Being nutrient-dense with high levels of antioxidants, bay levels are also a great support in blood sugar balance and insulin intake
• Other nutritional benefits: high in minerals & vitamins especially iron, magnesium, vitamin A & C and other antioxidants like polyphenols
• Rich in acids such as caffeic acid, quercetin, egonol and parthenolids, which are substances that may help to prevent cancer cells from forming & becoming harmful in the body.

BENEFITS

• Ideally use whole, dried leaves to reduce the risk of bitterness. 1 or 2 will usually do!
• Let bay leaves simmer but don’t leave them in when storing as they will continue to break down!
• Combine with lemon in recipes to help break down fats, proteins, carbohydrates & certain plant materials in order to optimize bioavailability and increase nutritional value. May help with pre-digestion and also helps to enhance overall nutritional value

INGREDIENTS

• Beets
• Potatoes or Yams
• Cauliflower
• Onion
• Garlic
• Olive oil, Coconut oil or Avocado Oil
• Diced tomatoes (canned or fresh/frozen)
• Homemade veggie or chicken broth
• Shredded carrots
• Shredded fennel
• Shredded red cabbage
• Dill (save some to top with)
• Parsley
• Tomato paste (optional- use if you are not blending)
• Maple syrup (optional)
• Bay leaf
• Splash of lemon juice and/or apple cider vinegar
• Salt & pepper to taste
• Pickled or leftover fermented beets from kvass if desired

DIRECTIONS

1. Dice the first 5 ingredients as large or as small as you desire. Add to a large stock pot with oil over medium heat and sauté all together.
2. Next, add tomatoes and broth. Bring up to a light boil. Once the ingredients are slightly al dente, scoop a blender full out and blend on high until emulsified. This will act as a thickening agent. If you’d prefer a less thick consistency, omit this step.
3. Add all of the remaining ingredients except the pickled beets. Add more broth to ensure all ingredients are covered.
4. Bring to a boil and then turn to a simmer. Let simmer for about 30min -1hr before serving.
5. Before you are about to serve, add pickled beets and stir all together. Taste test and add anymore seasoning to your desired preference.
6. Serve with fresh dill, a dollop of sour cream and a warm baguette with batter slathered on top.

NOTES

• Add a fermented aspect by including leftover beets used in Kvass!
• Serve with French bread or baguette!

With love,
Heidi MacAulay, R.H.N.
“Eat more plants. Do more yoga. Read more books.”
Learn more about me, my credentials or how to work with me here!