IMPROVE YOUR HEALTH WITH SOUP STOCKS

SOUP STOCKS BOOST VITALITY AND SAVE MONEY 

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

USES
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.  

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.   

SEE: Chicken Broth, Vegetable Broth, Garlic Broth

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.

VEGETABLE STOCK/BROTH; LIQUID GOLD FOR PENSIONERS

LIMITED EFFORT, GREAT REWARDS

Vegetable stock repays the time and limited effort involved, big-time. Once the chopping is done - a mere ten minutes - the stock simmers for a couple of hours and you end up with a lovely savoury broth which makes terrific soups.  It freezes beautifully. 

A cup of Vegetable Broth is especially recommended for pensioners who don't enjoy meals and people recovering from 'flu or other debilitating ailments.

This recipe was adapted from Martha Rose Shulman's Vegetarian Feast, published in the UK in 1979 but out of print.  

Cost : £2.00'ish

Yields: 2 pints/ under a litre

In a large heavy bottomed pot, place:

2 med onions, quartered

2 carrots, coarsely chopped

2 stalks celery, coarsely chopped

2-3 unpeeled washed potatoes, in large chunks

2 leeks, white only, well washed, in chunks

4 sprigs fresh parsley or chive

1 bay leaf

1/2 tsp dried thyme

1 whole bulb garlic, separated into cloves
1x 2 inch piece peeled ginger
4 whole black peppercorns

1 tablespoon reduced-salt soy sauce

2 tsps bullion powder (opt) 

salt & pepper to taste

2 1/2 pints/ 1 1/3 litre cold water

Method:

1. Bring to a boil; boil hard 5 minutes, skimming off any scum
2. Reduce heat; mixture should be gently bubbling.
3. Simmer on low heat for for 2 hours, partially covered.
4. Check seasoning.  Simmer longer if needed.   
5. Strain.  (Keep the vegetables which are very flavourful and can be pureed to thicken soup or serve as soup. ) 
6. Cool and leave overnight in the fridge. Use within four days of cooking or freeze.  

Tips: 

• replacing the bullion cubes with a 40g packet of white instant miso soup also adds flavour (67 used Clearspring)
• Clear out the salad drawer before making stock, adding peeled old carrots, lettuce leaves with the nasty bits torn off or any other salad veg to intensify the flavour of the broth
•  Speedy Vegetable Broth: A faster version of Veggie Broth using salad ingredients

This recipe has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.

GARLIC BROTH : BOOSTS HEALTH?

edited 15/6 link in ingred


NOT JUST FOR VAMPIRE HUNTERS


Garlic broth, the Spanish believe, helps keep the blood vessels relaxed.   Back in the '70's you couldn't walk into a bar in Southern Spain without seeing a large black cast-iron pot filled with garlic broth - Sopa de Ajo - simmering over an open fire. The smell was divine; the taste wonderful -- and the cost almost as much as a shot of Spanish brandy!

Garlic is believed to lower blood pressure and 'bad' cholesterol, prevent the formation of blood clots and boost the immune system.  Some research has supported these effects but so far research has been inconclusive.

Nonetheless, I offer this recipe for anyone who simply enjoys a wonderful bowl of beautiful broth.  The soup, by the way, does not taste or smell of garlic.  It's just delicious and warming and giving.  AND wonderfully frugal.  

Serves: 6-8
Cost: £1.50

Ingred:
2 heads garlic, separated into cloves and peeled (For easy peeling, drop cloves into water for 10 minutes)
2 1/4 quarts/ 1 litre Vegetable Stock (see recipe posted 4 March 2015)
1 tsp salt
1/8 tsp cloves or 2 whole cloves
1/4 tsp sage
1/4 tsp thyme
4 springs fresh parlsely
1 1/2 tbsp olive oil


Method:

1. In a large heavy-bottomed pan, bring all ingredients to a gentle boil.
2. Cover, reduce heat and simmer at least 1 hour.
3. Strain, discarding garlic, cloves and parsley.

Serving suggestions:

•   Place a poached egg in each bowl of soup.
•   Add a small amount of shredded cooked chicken 

This recipe has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.

CHICKEN BROTH: GOODNESS IN A CUP

THE WONDER CURE??

Chicken broth is often seen as a wonder cure. It certainly is a soothing, restorative, tasty serving of goodness.  And, if the chicken skin and fat is removed, very healthy.  It is wonderful to drink, filling and restorative.

This recipe is 67goingon50's,  developed over the years. Unlike most chefs, the Blogger has no problem including greenery in stock.  Lettuce is the one thing that can linger in a fridge and it adds a wonderful sweetness to stocks.  Any other veg languishing in the fridge, including the frondy bits of celery, softening tomatoes (with any rotten bits taken out)  and (not too many) cauliflower leaves can also go into the stock.  

You will need a large stockpot or a slow cooker.

Cost: £2-3
Makes: 3 pints/1 1/2 litres

Ingred:
Any chicken bones  from the freezer, defrosted overnight (Freeze any chicken bones from other meals in a bag which can have chicken bones from other meals added to it. )
1 whole chicken quartered or 1 1/2 kilo thighs, skinned, or about 20 chicken wings
2 large onions. quartered
2-3 carrots in chunks
3 stalks of celery cleaned plus the frondy bits 
Any lettuce, cauliflower leaves or green veg you want to use up
2-3 potatoes, unpeeled, in  chunks
1 bulb of garlic, halved across the middle 
2 inch piece of peeled ginger
6 black peppercorns
1 tbsp reduced salt soy sauce
salt & pepper  
approx 4 pints/2 litres cold water 

Method:

1. Layer the chicken bones on the bottom of a large pot, placing vegetables in the spaces between
2. Layer the chicken on top with the garlic, ginger and peppercorns wrapped in muslin or a clean, rinsed j-cloth
3. Add the rest of the veg
4. Cover with water.  (If using slow cooker, make sure level of liquid is no higher than 2/3 of the total size of the cooking dish. Cook on low overnight or for 8-10 hours.  )

1. If cooking in a stockpot on top of the stove: on high heat, bring to a boil and boil hard for 5 minutes.  Grey scum will rise to the top; skim it off and throw it away
2. Reduce heat to a simmer; the liquid should bubble gently.
3. Simmer at least 2 hours, checking occasionally that the liquid is still bubbling.  If not, turn up the heat again until it reaches boiling point and reduce heat to a simmer.  
4. After 2 hours, taste and adjust seasoning.  Continue simmering if necessary

When cooking is complete and broth is rich and tasty,

1. Use a slotted spoon or Asian 'spider' (See 67's Essential Kitchen Gadgets) to remove meat.  Set aside and when cool, remove flesh from bones.  
2. Remove root vegetables and set aside.  Discard the rest.
3. Cool at least one hour then refrigerate overnight.
4. The fat will solidify on top of the liquid; lift or scrape off. The broth will keep in the fridge for 3 days (from date of cooking).  It also freezes well. 
5. Shred chicken meat from bones, freeze, and use in pies, pasta, soups or sandwiches
6. Freeze veg and use later, pureed, to thicken soups

This recipe and advice has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.