The food fad of the moment in London is Bone Broth - cups of meaty broth at £3 a go brought at stalls tucked under bridges, and increasingly at restaurants. It's not surprising. Broth/stock whether made from meat bones or vegetables has many benefits. They:
- are easily digested
- provide a calming source of energy
- are a great meal substitute and aid in dieting or fasting
- are dairy and gluten free
- cut food costs by providing an inexpensive, warming and flavourful course before the more expensive mains
- reduce waste by using up food
In award-winning restaurants, the walk-in fridge always contained at least two types of stock stored in huge vats: chicken, often beef and vegetarian. They were used not just for soups but also for sauces, braising and other classic cooking methods.
I usually have stock on the go at least twice a month, using it for soups, cooking rice and adding flavour to casseroles. When I am having a fasting day, I drink lots of it. And it doesn't cost £3 a cup! It freezes beautifully in take-out containers and strong sandwich bags.
PREPARATION
Preparing stock is easy - ten minutes at most. It helps if you already have soup bones in your freezer. Never throw away meat carcasses or bones; put them in a bag and keep them frozen until you are ready to use them. The classic meat stock is chicken, using a whole chicken or two, or some wings or thighs. (Recipes Below) It's best to remove the skin and any fat collected in the crevices. Add a few onions, some carrots and celery, a potato or two and plenty of water and that is your basic stock mix.
The cooking process is longer. Traditionally, stocks and broth took all day or night simmering gently at the back of an Aga. Nowadays, 2-4 hours should do it.
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| Stock Pot |
You'll need a large stock pot which will hold 4-6 quarts (4-5 litres) of water. Decent ones can be found for under £20.
If you're worried about fuel costs, a reliable large slow-cooker or pressure cooker is modestly priced and a good investment.
THE RESULT
The long slow cooking of meat bones produces a stock/broth containing protein, collagen, vitamins and minerals. These help maintain a healthy gut and improve skin and hair. Vegetable stocks also have this effect but protein will come from whatever you add to the stock or sprinkle or spread on it. Vegetable stocks have surprising flavour, light and soothing.
Stocks make soups that can be thin and light, rich and thick or as substantial as a main course.
DON'T THROW AWAY STOCK MATERIALS
Every professional chef I have worked with recommends the stock materials be thrown away after cooking. 67goingon50 considers this a great waste and in this day and age, almost sacriligous. The meat is super-tender and falling off the bone but can be used as a sandwich or pie filling or served in a high-intensity casserole. The veg in the stock absorbs plenty of flavour and can be pureed and frozen for use in soups and stews.
Tip: A colleague in an award-winning restaurant reheated a big batch of wings from the stockpot in a simple sweet-and-sour sauce, studded with finely diced peppers and celery. He served it to the wait staff and they couldn't get enough. Children like this kind of thing, too, because they don't have to chew as much.
These recipes have been developed by B Lee/ Bright Sun Enterprises. They may not be reproduced, in any form, without the author's written permission.
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