When I decided to stop drinking out of BPA-infused disposable water bottles, I had no idea that I also needed to stop wearing them. Yep, as weird as it sounds, recycled water bottles often get a second life as leggings.

In fact, most activewear is made with plastic-based synthetic fabrics. And while they’re comfortable, they come with a hidden downside: many contain hormone-disrupting chemicals and other toxins that can leach into our skin, especially when we’re sweating. (1)

Personally, I want my exercise sessions to support healthy hormone balance, not work against it. That’s why, on a weekend leading up to Black Friday, I sat down with a cup of tea, a budget, and a mission: order as many non-toxic leggings as possible, then wear-test them for months on end.

I’m literally wearing one of those pairs right now as I type this, and I’m happy to report I found several comfy, breathable, high-quality options that I can wholeheartedly recommend. But first, let’s talk about why I even went looking in the first place.

Originally published in November 2025. Updated in November 2026 with additional insights from long-term wear testing and a new brand review.

My Quick Picks

Best affordable pick

Pact

Thicker, denser, and more cotton-forward rather than silky. Overall, I think they’re a great value, especially at their price point

Best breathable lightweight pick

MATE

For non-toxic leggings that have that soft, lightweight second skin feelbut still look pulled together, MATE’s MOVE line is a solid pick.

Best for high sweat workouts

Tripulse

Lightweight, breathable leggings that feel silky smooth against your skin without relying on conventional polyester or nylon. Definitely worth considering.

Thread Carefully: Your Activewear Could Be Leaching Toxins

In recent years, researchers have found chemicals like BPA, phthalates and PFAS “forever chemicals” in workout clothing (including big-name brands). The Center for Environmental Health (CEH) has even filed lawsuits against companies like Athleta, Nike, and The North Face after tests showed their products could expose individuals to up to 40 times the safe limit of BPA under California law. (2)

BPA is a hormone disruptor that mimics estrogen, and has been linked to reproductive harm, breast and prostate cancer, and immune system suppression. (3) (4) (5) (6) It’s also classified as an “obesogen,” which is a chemical that contributes to weight gain by disrupting normal metabolic functions. (7) (8)

Unfortunately, “eco-friendly” leggings made from recycled plastic bottles sound great in theory, but they still shed microplastics and can contain the same hormone-disrupting chemicals as virgin plastic.

Microplastics: Tiny Particles, Big Problem

About 70% of clothes produced worldwide are made from plastic fibers like polyester, nylon, acrylic, and spandex. When we wash and wear these clothes, tiny fibers break off and become microplastics – which account for about 35% of all primary microplastics released into the environment. (9) (1)

Here’s why that matters:

Because of their chemical structure, microplastics attach easily to known endocrine-disrupting chemicals—including dioxins, pesticides (like DDT), brominated flame retardants, phthalates, and bisphenol A (BPA)—in the environment. That means that the endocrine disruptors go everywhere that microplastics do.” – Center for Environmental Health (1)

Workout clothes pose an extra concern because they’re tight-fitting, worn against the skin, and often drenched in sweat. Research suggests sweat may increase the chance of toxins entering the body through hair follicles, sweat glands, or skin wounds. (10) (11)

That doesn’t mean we need to banish every stretchy waistband or sports bra from our closets. Many sustainable clothing companies use a small amount of spandex or nylon to make clothing more supportive or long-lasting, especially when they’re producing activewear.

In those cases, the amount of synthetic fiber used is free of chemicals like BPA/PFAS and makes up around 5-15% of the total fabric – the rest is something like cotton or wool. That’s essentially a microplastic reduction of 85-95% for that garment, which is a big win in my book.

Also, as you’ll see below, many companies are working to transition toward natural rubber or elastane that is biodegradable.

Healthier Activewear: What To Look For

When it comes to activewear, the fabrics I prefer are made with:

• Organic cotton, which is soft and breathable, though it can lose shape if it’s not blended with stretch fibers.
• Merino wool, a naturally odor-resistant, moisture-wicking, and temperature-regulating option
• TENCEL branded lyocell and modal fibers

For certain pieces – especially leggings and sports bras that need to sit skin-tight and move with you – a bit of stretch is essential.

That stretch usually comes from conventional elastane (aka spandex). As I mentioned above, the key is using it sparingly – just enough to support natural fibers rather than dominate the blend.

Many non-toxic brands have announced that they are working toward safer spandex options like ROICA V550 and ROICA EF, which are both certified non-toxic and lower impact on the environment. It’s a process that takes time, but a step in the right direction.

The Best Organic & Natural Women’s Leggings

Before I dive into each brand, I want to share a little about my testing process. To make sure I wasn’t recommending leggings that are made with good stuff but don’t hold up in daily life, I:

• Wore each pair on long daily walks (often with my weighted vest)
• Used them for weight training, yoga, errands, lounging, and daily life
• Washed them in the washing machine and line dried to reduce wear

I also asked my daughter to help me complete a “Squat Check” for transparency issues. When we move and the fabric of our leggings stretches – think squats, lunges, or even tying a shoe – thinner materials can become see-through. That’s what people mean when they say a pair isn’t “squat proof.”

If you can bend, stretch, and squat without revealing your underwear, congratulations – your leggings pass the squat test. To complete the check, I wore patterned underwear and squatted in good lighting while my daughter laughed . . . and checked for transparency.

After 18+ months of testing, here are my thoughts:

MATE

What it’s made of: 92% Organic Cotton, 8% Spandex

Size range: XS-XL (Biker shorts go up to 3X)

Durability: After 18+ months of regular wear, mine still look and feel great. The fabric has held its shape very well and is still buttery soft.

Squat test: Not completely opaque, but they possibly would have passed if I sized up. If you’re doing deep squats or downward dog, pair with dark underwear just to be safe.

Mate’s MOVE collection covers the full activewear spectrum – leggings, sports bras, shorts, and even socks – all made from organic cotton and non-toxic dyes. Their leggings are buttery soft, breathable, and come in several earthy neutrals plus limited-edition seasonal colors.

They offer both full-length and midi options, each available with or without side pockets, as well as capri leggings and bootcut/flare leggings (no pockets on those).

The 8% spandex adds gentle stretch and resilience while keeping the organic cotton front and center – ideal for a more natural fabric that still moves with you.

I ordered my usual size (M) and decided to exchange them for a small because they were a little loose around the ankles. They very nearly passed the squat test even though I sized down, so I think if I’d kept the mediums they would have likely been fully opaque. If you’re doing a lot of downward dog or deep squats, I suggest pairing with dark underwear just to be safe.

Bottom line: If you’re looking for non-toxic leggings that feel like soft, breathable loungewear but still look pulled together, MATE’s MOVE line is a solid pick.

Pact

What it’s made of: 90% Organic Cotton, 10% Elastane

Size range: XS-2XL

Durability: After 18+ months, the color has faded a smidge, there’s no pilling, the seams are strong, and the leggins have held their shape well. I wear and wash them at least a couple of times a week, and plan to continue!

Squat test: Mostly pass. The thicker cotton fabric gives good coverage for daily movement, but if you’re planning on lots of deep squats or downward dogs, I recommend either sizing up and/or choosing darker colors and pairing them with dark underwear for extra peace of mind.

Pact’s full-length On the Go-To Leggings come in pocketed and non-pocketed versions, plus a bootcut option. You can also grab matching crop tanks or cardigans that make everything feel effortlessly coordinated.

The leggings are made with organic cotton in a Fair Trade Certified factory, using sustainable materials and ethical manufacturing practices. Pact’s production uses about 81% less water and 62% less energy than conventional cotton.

Even though the fiber blend is almost identical to MATE’s, the feel is noticeably different – thicker, denser, and more cotton-forward rather than silky. They’re perfect for yoga (especially paired with a non-toxic yoga mat), walking, medium-intensity workouts and errands, but they’re not my top pick for high-drip workouts since the heavier fabric can absorb sweat. (BRANWYN is my top pick for super sweaty workouts.)

I ordered a medium in French Navy and found them to be true to size and very comfy. Here’s an updated photo of them after nearly two years of wear.

Overall, I think they’re a great value, especially at their price point, and I love that Pact is also an affordable source for basics like t-shirts, knit sweaters, joggers and more.

Tripulse

What it’s made of:

• Original: 84% TENCEL Lyocell, 16% ROICA® V550
• Pro: 86% TENCEL Lyocell, 14% ROICA® EF385

Size range: XXS–XXXL

Durability: Too soon to tell, but the quality of the fabric and construction is excellent. I’ll update this section after more extended wear.

Squat test: Passed!

Last year I mentioned Tripulse as a brand I wanted to try, and a few weeks ago they offered to send me a pair to test. They gifted me their Pro Leggings, which are lighter and less compressive than their Original Leggings. The Pro version is ideal for warmer climates (like mine) and nearly year-round wear, while the Originals offer a little more warmth and support for cooler weather.

The fabric is silky, smooth, and cool to the touch, with a subtle matte sheen. I chose the Midnight Navy color, which is a gorgeous, deep, saturated blue that’s even prettier in person.

They’re great for extra sweaty workouts – they wick moisture well while still feeling breathable.

Designed in Sweden and responsibly made in Portugal, Tripulse leggings are made mostly from TENCEL Lyocell, a breathable, plant-derived fiber that feels wonderful against the skin. The difference between the two styles is in the stretch material: the Originals use ROICA® V550, an alternative to conventional elastane that’s designed for improved degradability, while the Pro version uses ROICA® EF385, which is made with recycled pre-consumer materials.

I love that Tripulse is finding ways to reduce manufacturing waste, especially because they’ve found a way to do it while maintaining their standards for the finished fabric. Their Pro leggings are OEKO-TEX® STANDARD 100 certified, meaning they’ve been tested for more than 1,000 potentially harmful substances, including formaldehyde and endocrine disruptors. Independent testing has also shown them to be free of PFAS and BPA.

Since the the leggings just arrived, I can’t comment on durability from personal experience, but they feel incredibly well-made and I expect them to last a long time. They also passed my squat test, which is definitely a plus!

Bottom line: If you’re looking for lightweight, breathable leggings that feel silky smooth against your skin without relying on conventional polyester or nylon, Tripulse is definitely worth considering.

Boody

What it’s made of: 79% Viscose made from bamboo, 15% Nylon, 6% Elastane

Durability: Good – both pairs have held up well with no fading or pilling. I don’t wear these as often as the MATE and Pact, so they haven’t been washed as much.

Size range: XS-XL

Squat test: Transparency has been noted in newer styles (more on that below).

I ordered the Motivate Full-Length High-Waist Tights in Dark Marl (size medium) and the Full-Length Active Tights 2.0 in black (size large). I couldn’t tell a difference in sizing, but I liked the fabric blend — 61% bamboo viscose, 27% organic cotton, and 12% elastane.

Unfortunately, Boody has since reformulated that blend, replacing the cotton with nylon, which is a bit of a disappointment since I thought the original cotton mix was excellent. Some newer reviews also mention transparency issues, which may be related to that fabric change.

Currently, Boody offers two styles – full-length and ¾ length, both with a mid-rise cut. The mid-rise design may roll down slightly on curvier bodies, and black is currently the only color option.

I was originally drawn to Boody because they’re budget-friendly and seem to make a genuine effort toward sustainability. According to the company, their bamboo viscose is produced in a closed-loop system, meaning the water and solvents used to create the fabric are captured, recycled, and reused rather than released as waste. The finished fabric is OEKO-TEX® Standard 100 certified, ensuring it’s free from harmful chemicals. Boody also encourages customers to recycle worn-out pieces through their Goodness Loop take-back program.

With that said, I would love to see more information on how their closed loop process compares to the lyocell process used to make TENCEL fibers.

For now, I’ll be keeping an eye on Boody to see if they reformulate their fabric or expand their color and high-rise legging options. If they do, I’ll update this section.

Brands I’d Like To Test

It’s frustrating that we even have to think about whether our leggings are safe. Clothing shouldn’t come with a side of endocrine disruptors. But the upside is that as awareness grows, better options do, too.

Healthier, high-performing leggings are out there – and they’re getting easier to find every year. Over the past year, I’ve come across several brands that look promising:

Wellicious (Code HP10 for 10% off) – Made from 87% GOTS-certified organic cotton and 13% biodegradable elastane, these vibrantly colored leggings use dyes and finishes that are completely toxin-free. Wellicious says their fabric produces zero microplastic shedding thanks to their use of biodegradable elastane.

Maggie’s Organics – I bought some socks from Maggie’s this year, and they are ridiculously comfortable. Now I’m curious if their leggings are just as comfy.

Reprise – Their highly-rated Aspen and Sage leggings are made with 93% TENCEL Lyocell and 7% Spandex. I’ve heard great things about the comfort level, so they’re high on my list to try next.

AYA – According to the brand, “Not a single drop of plastic is used in our clothes.” Their leggings are made from 100% cotton — no elastane at all — and they disclose every component right down to the label ink. I’m especially curious to see how well they hold their shape over time. AYA also makes alpaca wool leggings, which sound like a cozy option for cooler weather.

Beyond Leggings: My Favorite Non-Toxic Clothing Basics

If you’re ready to upgrade more than just your leggings, check out my guides on toxins to avoid in clothing, the best natural fibers, and my favorite non-toxic clothing brands to help you make more informed choices over time.

Sources

1. Center for Environmental Health (CEH). (2024). Do your workout clothes contain endocrine-disrupting microplastics?
2. Center for Environmental Health. (2022). New Testing Shows High Levels of BPA in Sports Bras and Athletic Shirts.
3. Gao, H., et al. (2015). Bisphenol A and hormone-associated cancers: current progress and perspectives. Medicine.
4. Salami, E. A., & Rotimi, O. A. (2024). The impact of Bisphenol-A on human reproductive health. Toxicology Reports.
5. Samova, S., & Doctor, H. (2025). The silent threat of BPA: Its pervasive presence and impact on reproductive health. Environmental Health Insights.
6. Manzoor, M. F., Tariq, T., Fatima, B., et. al. (2022). An insight into bisphenol A, food exposure and its adverse effects on health: A review. Frontiers in Nutrition
7. Mohajer, N., Du, C.-Y., Checkcinco, C., & Blumberg, B. (2021). Obesogens: How they are identified and molecular mechanisms underlying their action. Frontiers in Endocrinology.
8. Thoene, M., Dzika, E., Gonkowski, S., & Wojtkiewicz, J. (2020). Bisphenol S in food causes hormonal and obesogenic effects comparable to or worse than bisphenol A: A literature review. Nutrients.
9. Boucher, J., & Friot, D. (2017). Primary Microplastics in the Oceans: A Global Evaluation of Sources. Gland, Switzerland: International Union for Conservation of Nature.
10. ScienceDaily. (2024). Toxic microplastics in clothing: Study finds humans may absorb endocrine-disrupting particles through skin.
11. University of Birmingham. (2023). Sweat leaches flame-retardant chemicals from microplastics.

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Welcome to the Homestead Blog Hop. A weekly gathering for homesteaders and simple living enthusiasts. We all share DIY projects, from-scratch recipes, and creative inspiration from our homes to yours.

This week’s hop features yummy foods. It also offers practical ideas that celebrate handmade living and self-sufficiency. Explore ideas that fit a thoughtful, sustainable lifestyle.

Whether you’re looking for seasonal crafts, homemade treats, or encouragement on your homesteading journey, you’ll find plenty of inspiration to carry into the upcoming seasons.

Grab a cup of tea, explore the featured posts, and join us in sharing your own homestead creations.

Meet Your Homesteading Hosts

We’re Kelly from Simple Life Mom, Liz from The Cape Coop, Natasha from Houseful of Nicholes, and Laurie from Ridgehaven Homestead. We’re about from-scratch living, simple ingredients, frugal habits, and intentional, sustainable living. We share recipes, tips, and ideas to support home cooks and makers.

We’re delighted to host the Homestead Blog Hop. You can find fresh inspiration each week for DIY projects, homemade recipes, and practical living ideas. Join us for new ideas and a growing community. Together, we celebrate everyday craftsmanship and thoughtful living.

Follow Us for More Homestead Inspiration

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FEATURED POSTS from the Last Homestead Blog Hop

Each week, we take turns selecting three featured posts from the Homestead Blog Hop. These features are shared across all of our social media platforms. They spotlight the creativity and hard work of our fellow homesteaders.

Here are the featured posts from last week’s hop:

1. Free printable fall art from Our Tiny Nest

2. Simple DIY Autumn Tree from Crazy Little Love Birds

3. Delicious Pumpkin Streusel Muffins Recipe – from Press Print Party

Congrats! Feel free to grab the featured on button for your post.

Just right click and ‘save image as…‘

Guidelines for the Homestead Blog Hop

1. Click the “Add Your Link” button below and upload a clear, eye-catching image from your project or recipe. Please link directly to the family-friendly post itself, not your blog’s homepage.
2. You may link up up to three posts each week.
3. Take time to visit a few other blogs in the hop and leave a thoughtful comment to let them know you stopped by. Community support makes this hop special!
4. Please include a link back to the Homestead Blog Hop in your post. Posts without a back link are not eligible to be featured. All featured posts are shared across all hosts’ social media channels.
5. Share posts that haven’t been linked to the hop before. Older posts are welcome as long as they are new to the hop.
6. By joining the Homestead Blog Hop, you grant the hosts permission to use one image from your post, with a link back to your site, if your post is selected as a feature next week.
7. This is a family-friendly link-up designed to encourage, inspire, and support the homesteader in all of us.

Let the Party Begin!

Which project are you excited to try this week? Leave a comment below.

Join Our Homestead Blog Hop Pinterest Board

Follow all of your hosts on Pinterest and send a message if you’d like to be added to our Homestead Blog Hop group board. This board is a great place to share your DIY projects, crafts, and from-scratch recipes with the homesteading community.

Guideline: Only pin posts that you’ve linked up to the Homestead Blog Hop.

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Long before electrolyte powders came in little tear-open packets, Hollywood was sipping their own version – vegetable broth.

In the 1920s, actresses including Greta Garbo and Gloria Swanson sought the care of physician Henry Bieler, author of “Food Is Your Best Medicine” and a recipe for mineral-rich broth that circulated for decades.

Bieler’s Broth, as it came to be known, was made from an unseasoned blend of green beans, celery, zucchini, Swiss chard and spring water.

It’s not a yummy culinary soup – it’s more of a “medicinal” recipe that’s often used in the spring as a gentle seasonal cleanse. It’s pleasant, but a bit bland, and lately I’ve been craving a mineral-rich blend that I’d actually look forward to drinking.

Although broths made with other vegetables, potato peelings and even kitchen scraps never became quite as famous as Bieler’s Broth, they work on the same basic principle: as vegetables simmer, many of their minerals – plus other water-soluble nutrients – are released into the broth.

This recipe takes a more flavorful approach than some earlier recipes – it incorporates veggies, herbs, aromatics and a little seaweed for a savory, deeply comforting flavor.

Basically, it’s soup for the soul – with a mineral-rich twist.

What Is Potassium Broth?

I’m a huge fan of nutrient-dense bone broth – which is rich in collagen, amino acids and other goodness – but veggie broths can serve an important purpose, too.

Many traditional vegetable broths are made with foods that naturally contain a significant amount of potassium – typically potatoes or potato peels, leafy greens, carrots, celery and other vegetables – which is how potassium-rich vegetable broth became its own little category.

Potassium is an often underrated mineral in wellness circles – and many of us don’t get enough of it – so prioritizing it in broth makes sense for a lot of us.

That said, there isn’t one official recipe. Some versions rely heavily on potatoes and leafy greens, while others incorporate a wider mix of vegetables, herbs, spices and seaweed.

So, does simmering veggies really draw out minerals? Yep.

Researchers looking for ways to lower the potassium content of potatoes have found that boiling can reduce the amount that remains in the potato by about 50-75%, as some of the potassium moves into the cooking water. (1)

Normally, if that water gets poured down the drain, the potassium goes with it.

With broth, you do the opposite: you keep the cooking liquid. And that doesn’t necessarily mean tossing the vegetables afterward – I’ll share a few ways to use them later, along with a version made mostly from kitchen scraps.

That’s part of what makes vegetable broth such a practical way to make use of minerals released during cooking – especially when it’s made with potassium-rich ingredients like potatoes, leafy greens and other vegetables.

One important caveat: I don’t think it’s possible to accurately tell you that one cup of homemade potassium broth contains X milligrams of potassium without having that particular broth analyzed. The amount will vary depending on the vegetables used, how much of each is added, how finely they’re chopped, the amount of water, cooking time and other factors.

So I think of this as a potassium-focused food, not a precisely dosed potassium supplement.

Why Potassium Matters (A Lot)

Magnesium has almost gained celebrity status in the wellness world, and for good reason. It’s vital to so many processes, and stress increases how quickly we burn through our stores.

Potassium tends to get less attention, but it’s doing plenty of important work behind the scenes.

Most of our potassium is kept inside our cells, with much lower concentrations outside them. In fact, the concentration of potassium inside our cells is about 30 times higher than it is outside them. (2) Maintaining that difference is essential for:

• Normal nerve transmission
• Muscle contraction
• Healthy heart function
• Fluid balance
• Normal kidney function

Potassium also has an important relationship with sodium. Higher potassium intake can increase sodium excretion and may support blood vessel relaxation, which is one reason potassium-rich dietary patterns have been studied so extensively for cardiovascular health and healthy blood pressure.

And most of us could stand to pay a little more attention to it.

The FDA’s Daily Value for potassium – the number you’ll see used on Nutrition Facts labels – is 4,700 mg per day. (2) However, current National Academies recommendations are a little different: the Adequate Intake is 3,400 mg daily for adult men and 2,600 mg for adult women, with slightly different amounts during pregnancy and breastfeeding. (2)

Those lower numbers aren’t an RDA or a newly established “optimal” intake. Researchers concluded there wasn’t enough evidence to determine a precise physiological requirement for potassium, so the newer Adequate Intakes were based largely on amounts consumed by apparently healthy populations.

There’s still some uncertainty around exactly where the sweet spot lies, but what we do know is that average U.S. potassium intake falls below current recommended amounts.

Potassium And Sleep

I’ve noticed that when I eat a lot of potassium-rich foods, I tend to sleep better.

And because I am deeply committed to anything that might help me sleep better, I decided to find out whether that connection had actually been studied.

Turns out, it has – although the research is still pretty limited.

In a small randomized, double-blind crossover study, young men eating a low-potassium diet had better sleep efficiency and spent less time awake during the night after initially falling asleep when they were given potassium supplements. The researchers described the results as suggesting improved “sleep consolidation,” while also noting that larger studies were needed. (3)

A much larger observational study looked at 727 adults and found that people with lower 24-hour urinary potassium – which researchers used as a marker of lower potassium intake – had about 50% higher odds of poor sleep quality after researchers adjusted for other factors. (4)

And this is weirdly relevant: when researchers looked at men and women separately, the association held up in women but not men. They don’t yet know why – differences in sleep risk factors between men and women may play a role, and the study also included fewer men, which made it harder to detect an effect in that group.

More recently, researchers have started looking at potassium in relation to some of the hormones involved in sleep. A 2024 trial in people with diabetes and insomnia found that potassium supplementation was associated with improvements in insomnia along with changes in cortisol and melatonin. (5)

I wouldn’t make too much of that finding yet – it was one study in a very specific population, so it’s too early to say that potassium improves sleep by changing those hormones for everyone.

Still, taken together with the earlier research, it makes my own little n=1 observation seem a lot less random.

Fresh Vegetable Potassium Broth

This is the version I make when I’m starting with whole veggies instead of scraps.The seaweed provides natural umami, while onion, garlic and ginger round out the flavor. Carrots and celery give it that classic mineral-broth character.

Prep Time 20 minutes minutes

Author Heather Dessinger, FDN-P

• 12 cups filtered water
• 1 strip of kombu (about 1×3 inches)
• 12 ounces red potatoes, scrubbed and cut into large chunks (about 3 small to medium potatoes)
• 1 medium yellow onion (peeled and quartered)
• 1 large leek, white and light green parts, thoroughly rinsed and sliced into large pieces (or ½-1 additional medium yellow onion))
• 2 large carrots (cut into large pieces)
• 3 medium celery stalks (including the leaves if you have them)
• 4 cloves garlic
• 1 inch fresh ginger (peeled and sliced)
• 1 bay leaf
• ½ tsp whole black peppercorns
• 1-2 large Swiss chard leaves with stems (roughly chopped)
• ¼ bunch flat-leaf parsley
• Unrefined sea salt, to taste

Stovetop Instructions

• Add the water and kombu to a large pot and let it sit for about 20-30 minutes while you prep the vegetables.

• Add the potatoes, leek, onion, carrots, celery, garlic, ginger, bay leaf and peppercorns.

• Bring to a gentle simmer, cover and cook for about 45 minutes.

• Add the Swiss chard and parsley and simmer for another 10-15 minutes.

• For a clear broth, strain everything through a fine-mesh strainer.

• For a thicker, soup-like version, remove the kombu and bay leaf, then blend the remaining vegetables, broth and seasonings until smooth.

• Season with salt to taste.

Instant Pot Instructions

• Note: This is a fairly large batch. Make sure the ingredients and liquid stay below your Instant Pot’s pressure-cooking maximum fill line. An 8-quart model should give you room for the full recipe.Add the water and kombu to the Instant Pot and let them sit for about 20-30 minutes while you prep the vegetables.

• Add the potatoes, leek, onion, carrots, celery, garlic, ginger, bay leaf and peppercorns.

• Secure the lid and cook on High Pressure for 8 minutes, followed by a 15-minute natural release. Release any remaining pressure.

• Add the Swiss chard and parsley, replace the lid without sealing it, and let them steep in the hot broth for about 15 minutes.

• For a clear broth, strain everything through a fine-mesh strainer.

• For a thicker, soup-like version, remove the kombu and bay leaf, then blend the remaining vegetables, broth and seasonings until smooth.

• Season with salt to taste.

Slow Cooker Instructions

• Add the water, kombu, potatoes, leek, onion, carrots, celery, garlic, ginger, bay leaf and peppercorns to the slow cooker.

• Cover and cook on LOW for about 4 hours.

• Turn off the slow cooker. Add the Swiss chard and parsley, cover, and let them steep in the hot broth for about 15 minutes.

• For a clear broth, strain everything through a fine-mesh strainer.

• For a thicker, soup-like version, remove the kombu and bay leaf, then blend the remaining vegetables, broth and seasonings until smooth.

• Season with salt to taste.

Nutrition values provided are estimates only and reflect the composition broth before straining. Salt is not factored in. 

Serving: 1batch | Calories: 441kcal | Carbohydrates: 101g | Protein: 13g | Fat: 2g | Saturated Fat: 0.4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 0.1g | Sodium: 450mg | Potassium: 2729mg | Fiber: 16g | Sugar: 20g | Vitamin A: 29777IU | Vitamin C: 94mg | Calcium: 329mg | Iron: 7mg

A Note About Kombu

Kombu is a mineral-rich seaweed traditionally used in Japanese cooking to add savory, umami flavor to broths and stocks. It’s naturally rich in iodine, so if you’ve been advised to limit iodine-rich foods, feel free to leave it out.

Iodine levels in kombu can vary considerably, which is why I don’t estimate the iodine content of this homemade broth.

Don’t Want To Throw Away The Vegetables?

No problem, you definitely don’t have to. When eating a normal meal, I’m a big fan of eating the vegetable itself. Fiber matters, and whole foods offer a lot more than one particular mineral.

After making the broth, you can remove the bay leaf and kombu, then blend the remaining vegetables with enough broth to make a simple vegetable soup.

However, there are times when broth fills a different need.

It’s warm, hydrating and easy to sip. It can be especially nice when you’re recovering from a stomach bug or something similar and your appetite hasn’t quite returned yet – or when you simply want something warm and savory between meals.

So if you prefer a clear, thin broth but don’t want to toss whole veggies, there’s another option that may make even more sense:

Make the broth from vegetable scraps in the first place.

Zero-Waste Potassium Broth From Vegetable Scraps

Keep a reusable gallon storage bag in the freezer for clean vegetable trimmings that might otherwise go into the compost or trash. When it’s full, make broth.

Good scraps for this recipe include:

• Potato peels
• Carrot peels and ends
• Celery ends and leaves
• Mushroom stems
• Parsley stems
• Zucchini ends
• Swiss chard or kale stems
• Onion ends
• Tomato cores and ends

For the best flavor, I wouldn’t use large quantities of cabbage, broccoli, Brussels sprouts or cauliflower scraps because they can become overpowering or sulfurous when simmered for a long time.

Scrap Broth Formula

Use approximately:

• 6 cups loosely packed vegetable scraps
• 8-10 cups filtered water
• 1 strip of kombu (about 1×3 inches)
• 2-3 smashed garlic cloves
• 1-inch piece ginger
• 1 bay leaf
• ½ teaspoon peppercorns

Cook using any of the methods above.

Taste after straining and add salt until the broth is flavorful and savory.

Potato note: Don’t use green, heavily sprouted or bitter-tasting potato peels. Glycoalkaloids such as solanine are concentrated in the peel and particularly in green and sprouted portions of potatoes.

How To Store Potassium Broth

After straining or blending, divide the broth into smaller containers so it cools quickly. You can place them directly in the refrigerator – I set mine on a thin towel first to create a little buffer between the hot container and the cold shelf.

Store the broth in the refrigerator for 3-4 days, or freeze it for longer storage. USDA food-safety guidance recommends using refrigerated leftovers within about 3-4 days.

I like freezing individual portions in freezer-safe mason jars so there’s always a mug-sized serving ready to go.

Just make sure the jars are rated for freezing and leave plenty of headspace for the broth to expand as it freezes.

A Quick Note About Potassium

Potassium-rich foods are a great fit for most people, but some people need to be more careful about how much potassium they get.

If you have impaired kidney function or take a medication that affects how your body handles potassium, you may have been given specific guidance about how much to include in your diet.

If that’s you, a broth intentionally built around potassium-rich ingredients may not be the best fit without checking with your healthcare provider first.

For everyone else, this is one of those simple recipes I love because it manages to be comforting, practical and nutrient-rich all at once.

Warm mug, cozy blanket optional.

Sources

1. Bethke, P. C., & Jansky, S. H. (2008). The Effects of Boiling and Leaching on the Content of Potassium and Other Minerals in Potatoes. Journal of Food Science.
2. National Institutes of Health, Office of Dietary Supplements. Potassium: Fact Sheet for Health Professionals.
3. Drennan, M. D., Kripke, D. F., Klemfuss, H. A., & Moore, J. D. (1991). Potassium affects actigraph-identified sleep. Sleep, 14(4), 357–360.
4. Li, M., Heizhati, M., Wang, L., et al. (2022). 24-hour urinary potassium excretion is negatively associated with self-reported sleep quality in the general population, independently of sleep-disordered breathing. Journal of Clinical Sleep Medicine, 18(11), 2589–2596.
5. Khalid, S., Bashir, S., Mehboob, R., Anwar, T., Ali, M., Hashim, M., Waseem, H., & Basharat, S. (2024). Effects of magnesium and potassium supplementation on insomnia and sleep hormones in patients with diabetes mellitus. Frontiers in Endocrinology, 15.

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Welcome to the Homestead Blog Hop. A weekly gathering for homesteaders and simple living enthusiasts. We all share DIY projects, from-scratch recipes, and creative inspiration from our homes to yours.

This week’s hop features yummy foods. It also offers practical ideas that celebrate handmade living and self-sufficiency. Explore ideas that fit a thoughtful, sustainable lifestyle.

Whether you’re looking for seasonal crafts, homemade treats, or encouragement on your homesteading journey, you’ll find plenty of inspiration to carry into the upcoming seasons.

Grab a cup of tea, explore the featured posts, and join us in sharing your own homestead creations.

Meet Your Homesteading Hosts

We’re Kelly from Simple Life Mom, Liz from The Cape Coop, Natasha from Houseful of Nicholes, and Laurie from Ridgehaven Homestead. We’re about from-scratch living, simple ingredients, frugal habits, and intentional, sustainable living. We share recipes, tips, and ideas to support home cooks and makers.

We’re delighted to host the Homestead Blog Hop. You can find fresh inspiration each week for DIY projects, homemade recipes, and practical living ideas. Join us for new ideas and a growing community. Together, we celebrate everyday craftsmanship and thoughtful living.

Follow Us for More Homestead Inspiration

Natasha – Houseful of Nicholes
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Laurie – Ridge Haven Homestead
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Liz – The Cape Coop
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Kelly – Simple Life Mom
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FEATURED POSTS from the Last Homestead Blog Hop

Each week, we take turns selecting three featured posts from the Homestead Blog Hop. These features are shared across all of our social media platforms. They spotlight the creativity and hard work of our fellow homesteaders.

Here are the featured posts from last week’s hop:

1.Thrifting for Kitchen Accessories from Thrifting Wonderland

2. How to Create Fall Crate Decor Using Dollar Tree Items from Steph Creates Things

3. Homemade Pumpkin Pancakes from Walking on Sunshine

Congrats! Feel free to grab the featured on button for your post.

Just right click and ‘save image as…‘

Guidelines for the Homestead Blog Hop

1. Click the “Add Your Link” button below and upload a clear, eye-catching image from your project or recipe. Please link directly to the family-friendly post itself, not your blog’s homepage.
2. You may link up up to three posts each week.
3. Take time to visit a few other blogs in the hop and leave a thoughtful comment to let them know you stopped by. Community support makes this hop special!
4. Please include a link back to the Homestead Blog Hop in your post. Posts without a back link are not eligible to be featured. All featured posts are shared across all hosts’ social media channels.
5. Share posts that haven’t been linked to the hop before. Older posts are welcome as long as they are new to the hop.
6. By joining the Homestead Blog Hop, you grant the hosts permission to use one image from your post, with a link back to your site, if your post is selected as a feature next week.
7. This is a family-friendly link-up designed to encourage, inspire, and support the homesteader in all of us.

Let the Party Begin!

Which project are you excited to try this week? Leave a comment below.

Join Our Homestead Blog Hop Pinterest Board

Follow all of your hosts on Pinterest and send a message if you’d like to be added to our Homestead Blog Hop group board. This board is a great place to share your DIY projects, crafts, and from-scratch recipes with the homesteading community.

Guideline: Only pin posts that you’ve linked up to the Homestead Blog Hop.

The post Homestead Blog Hop 620 Make Pumpkin Pancakes and Fall Decorations appeared first on Best oLive.

I don’t have an 87-step wellness routine. My days are full of things that constantly shift and need my attention, and my nights are full of chatty teens. (Well, just two . . . who suddenly have a lot to say when it’s my bedtime.)

But you know what I do seem to have? About 87 ways to support lymphatic flow.

Over the years I’ve tried dry brushing, rebounding, lymphatic massage, vibration plates, walking, breathing exercises, herbs, contrast showers, and probably a few things I’m forgetting.

Some were interesting experiments. Some felt like one more thing to remember. And some were so simple – or made enough sense in the context of how the lymphatic system actually works – that they earned a place in my routine.

This article is about those.

It’s not another giant list of everything you can do to support lymphatic flow. It’s about the things I’ve tried, the ones I’ve kept, and what the research says (and doesn’t say) about why they may be worth considering.

Before we get to that, a quick reminder: None of these statements have been evaluated by the FDA, this article is not medical advice, and it’s not meant to diagnose or treat any condition.

Now let’s dive in.

My Favorites

Research suggests that multitasking is a myth, and that what we’re really doing when we think we’re processing a lot of big things at once is a slightly different process called rapid demand switching.

I accept my limitations . . . mostly . . . but I still want my wellness practices to multitask even if I can’t.

Below are five things I focus on because they support lymphatic flow while also doing something else I care about – improving my overall fitness, helping me unwind, supporting circulation, or catching up with friends.

Walking: The One I Keep Coming Back To

How it fits in my routine: Nearly daily, often combined with Japanese walking or a weighted vest. My teen son also loves exploring beautiful places, so we plan hiking trips as often as possible. The photo above was taken in Georgia’s “Little Grand Canyon.”

It feels almost silly to devote space to walking. We all know how to do it, it doesn’t require a subscription, and it’s not exactly the newest wellness discovery.

Then again, I have absolutely texted my husband from downstairs instead of walking upstairs to ask him a question, so apparently reminders have their place.

Walking is one habit that earns its keep in so many different ways. A walk after a meal can support healthy blood sugar, walking with a friend or a good audiobook gives me a mental reset, and adding a weighted vest gives me another way to load my bones and muscles.

It also happens to support the way lymph moves.

The lymphatic system is a circulatory system, but unlike the cardiovascular system it doesn’t have one central pump like the heart. Instead, lymph moves through a combination of intrinsic contractions within the lymphatic vessels themselves and outside forces like muscle contractions, breathing, and changes in tissue pressure. (1)

Walking puts several of those outside forces to work at once. With each step, the muscles of the foot and calf contract and relax, while the pressure of the foot against the ground creates what researchers sometimes call a foot and calf pump. Together, those repeated pressure changes help move blood and fluid upward through the lower legs, which is why a 2024 review in Lymphatics describes regular walking and mobility as important for supporting both venous and lymphatic function. (2)

In other words, every step gives those muscles another chance to squeeze, release, and help propel lymph through the vessels.

Lately I’ve been combining Japanese walking with a weighted vest, although neither is necessary to get the basic benefit. I like the intervals because they add intensity, and the vest adds resistance without requiring a separate workout.

That’s why walking outranks most specialized “lymph hacks” for me. It supports lymphatic flow, but it also does a whole lot of other important things at the same time. 10/10 recommend.

Hydration: The Boring One That Counts

How it fits in my routine: I drink filtered water throughout the day and add electrolytes when I’m sweating more than usual, using my sauna, or otherwise losing a lot of fluid.

Lymph is mostly water. Blood plasma is mostly water. The fluid surrounding our cells is mostly water.

In the lymphatic system, water isn’t just filling the spaces between cells. It’s the fluid medium that carries proteins, immune cells, nutrients, signaling molecules, and other materials through the body.

That’s why hydration is on this list – it’s foundational support for a system whose entire job revolves around fluid.

Whole-Body Vibration: Surprisingly Easy To Keep Doing

How it fits in my routine: Most nights I do a short session. It’s deeply relaxing and easy, but not something I consider essential.

When a friend (who is a doctor) first introduced me to the research behind whole-body vibration therapy, I was mostly interested in the higher-intensity side of it – building strength and lean muscle mass.

Over time, though, about 10 minutes of lower-frequency vibrations (10-30 Hz) has become one of my favorite ways to support lymph flow and wind down in the evening.

A vibration plate works by creating rapid, repeated mechanical movement, which causes muscles to make tiny adjustments over and over again. In other words, it repeatedly activates the muscles and creates pressure changes that can help move lymph.

That’s probably why researchers have looked at vibration in conditions involving impaired fluid movement. In a small randomized study of 30 women with lipedema, low-frequency vibrotherapy added to manual lymphatic drainage produced better results than manual lymphatic drainage alone. (3)

The study wasn’t testing a home vibration plate in women with normal lymphatic function, but it points toward this type of mechanical stimulation as a useful way to support fluid movement.

A quick note on stance: When I’m standing on the plate, I keep a soft bend in my knees instead of locking them straight. It’s more comfortable and engages my muscles better.

Also, anytime I mention vibration plates, I always get a few questions about which one I use and recommend.

I first bought this one, and I still have it. Depending on the season, it lives in my garage/home gym or in my bathroom, where I can stand on it while I’m doing other types of self-care.

The one I use most often now is this model, which LifePro sent me to test. I like it more for a few reasons, including ease of use and overall style. It’s attractive enough to keep tucked in a little spot in my living room, which means I can hop on for a short session while I’m hanging out with my family instead of disappearing into another room.

That might sound like a small thing, but for me it matters. The wellness tools I use most are the ones that fit easily into my actual life. And right now, I’m living with teens who work hard during the day and want to decompress with a favorite show or conversation at night.