STOCKS, BROTHS, AND THE KITCHEN SINK.
STOCKS, BROTHS, and THE KITCHEN SINK.
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High quality broths and soup stocks are the foundation of any great kitchen.
The word restaurant finds its roots in the French word restaurer meaning “to restore”. According to historical records, the first restaurant was in France, opened in 1765 by Monsieur Boulanger. Once only reserved for royalty, these restorative broths were made available to the public. Traditional Chinese Medicine texts are rich with historical data of cooking broths with herbs for treatment of disease dating back to the Shang Dynasty (1766-1154 BC)
I think it is safe to stay stocks have weathered the test of time and are here to stay, and we are better off because of it.
Many health benefits are associated with consuming stocks, depending on what is used to prepare them. Bone broths are full of collagen and amino acids, known to soothe and repair gut lining. Mushroom broths have long chain polysaccharides, also great for our gut lining and immune system. Vegetable stocks are mineral rich and can offer flavonoids and aromatics, helping circulation and the health of blood vessels. Fish stocks are high in omega 3’s, aiding with inflammatory modulation.
Preparing a health benefiting stock that is delicious, is straightforward if you follow a few fundamentals.
The basics of a great stock are:
1. Begin with cold water
2. Simmer gently
3. Skim often
4. Strain well
5. Cool it quickly
6. Degrease the top (this is to be argued as some see that fat layer on the top as an additional benefit)
The classic vegetable mix for a stock is called a mirepoix, which consists of:
50% onion
25% carrot
25% celery
Peels are left on to add more flavour and minerals.
The classic combination of herbs and spices are wrapped in cheesecloth and tied, called a sachet; they are:
Bay leaves
Thyme (fresh or dried)
Parsley stems (fresh or dried)
Peppercorns, whole
There are no hard and fast rules here! Play around with your vegetables and herbs to customize your stock. Use the above as a base if that feels comfortable, and once you feel more adventurous add or swap out ingredients. Stocks are usually not salted as they are used as a base for many different recipes.
Below are recipes for a Vegetable broth with mushrooms, Fish stock, and a Bone broth. These are basic recipes and meant to be adjusted according to your preferences and desired health outcomes.
Have fun and do this with love! These warming liquids can be salted and sipped on their own, used as a base for soups or stews, or added in place of water to enhance flavour and nutrition.
VEGETABLE STOCK
Veggie stocks are light, high in minerals and an excellent way to clear up that bottom drawer in your fridge. Keep in mind, some vegetables can be bitter and that may come through as a flavour.
I do NOT use vegetables which are not typically cooked (ie, lettuces, cucumber, avocado, etc.) bell pepper peels, broccoli, cauliflower, kale or collard greens. (This is a personal choice as I find these ingredients make the stock bitter)
I DO use vegetable trimmings and peels, insides of bell peppers, herbs such as nettle and fresh burdock, as well a rainbow of colours!
You can create this stock with as little as two vegetables or as many as you like. A good rule of thumb is: Use twice as much water as vegetables. (1:2)
YIELD: approx. 8-9 cups (2L)
INGREDIENTS:
3 Tbsp. Oil of your choice
1 cup carrots
½ cup onion
½ cup celery
1 piece Kombu (Kelp) wiped with a clean damp cloth
½ cup mushrooms, fresh or dried (maitake, shitake, lion’s mane, chanterelle, lobster, enokidake, oyster, etc.)
1 cup vegetable trim and peelings
½ cup fennel
½ cup zucchini
½ cup any colour cabbage
1 sprig thyme
5 parsley stems
6 peppercorns
2 bay leaves
10 cups water
METHOD:
Wash but do not peel vegetables
Chop coarsely.
Heat oil in pan on medium heat and lightly sweat vegetables for ten minutes. They will begin to release moisture but not brown.
Cover with cold water and bring to simmer.
Simmer (bubbles rising but only a few breaking on the surface) for 45 minutes.
As the stock simmers, skim with a spoon any foam or small debris that rises to the surface.
Take off the heat and strain through a fine mesh sieve. (Line the sieve with cheesecloth or a mesh produce bag for best results)
Cool the liquid completely. This can be done more quickly by dividing it into different vessels, shallow ones work best.
Cover and store in the fridge.
If any fat or oil has risen to the surface, it will be solidified and easy to scoop off.
FISH STOCK
The best bones are from cold water, wild caught fish.
Obtain your fish whole and filet it yourself or ask your fish monger to do this for you. If you live in a smaller community, chat with the butcher at your grocery store or ask the manager directly.
Keep the head! The head of a fish is full of gelatin and adds more Omega 3’s to your broth.
YIELD: approx. 8 cups (2L)
INGREDIENTS:
Bones and head of one fish, about 4 lbs or 1.8kg (salmon, trout, whitefish, cod, etc.)*
1 cup carrots
½ cup onion
½ cup celery
½ cup fennel
1 sprig of thyme
5 stems parsley
1 bay leaf
5 peppercorns
2 cloves of garlic with peels (optional)
10 cups water
Wash raw bones and head of fish under clean, running water. Remove gills by cutting them out.
Place all ingredients into pot.
Cover with cold water and bring to simmer.
Simmer (bubbles rising to top but only a few breaking on the surface) for 35 minutes.
As the stock simmers, skim with a spoon any foam or small debris that rises to the surface.
Take off the heat.
Use tongs or a slotted spoon to remove larger pieces, then strain through a fine mesh sieve. (Line your seive with cheesecloth or a mesh produce bag for best results)
Cool the liquid completely. This can be done more quickly by dividing it into different vessels.
Cover and store in the fridge.
If any fat or oil has risen to the surface, it will be solidified and easy to scoop off.
*Shells of prawns are a great substitute. Save your prawn shells in the freezer until you are ready to use them.
BONE BROTH
You can use the bones of any animal you consume. Beef and chicken are the most easily sourced, but lamb, pork, and duck are other examples of choices you can use.
Any bones you source are best if they are from grass-fed, free-range, organic animals.
YIELD: 12 cups (3L) for beef, lamb, or pork. 10 cups (2.5L) for chicken and duck.
INGREDIENTS:
5 lb (2.25kg) beef bones (knuckle and marrow) or bones of your choice.
¼ cup oil
1 cup carrots
½ cup onion
½ cup celery
1 sprig of thyme
6 stems parsley
2 bay leaf
6 peppercorns
16 cups (4L) water (12 cups/3L for chicken and duck)
METHOD:
Arrange bones in a single layer in a roasting pan or sheet pan with deep sides (grease can easily spill over flat sheet pans).
Roast the bones (if not already) at 375°F until deep brown, about 30-40 minutes. Turn the bones after 15 minutes so they brown evenly.
While the bones are roasting, sauté the vegetables in oil until caramelized.
Add the bones to the vegetables.
Cover with cold water and bring to a simmer.
Simmer (bubbles rising but only a few breaking on the surface) for 6-8 hours for beef, lamb, or pork and 4-6 hours for chicken and duck.
As the stock simmers, skim with a spoon any foam or small debris that rises to the surface.
The liquid will slowly reduce producing a rich stock. Be sure the heat is low enough so the liquid is not reducing too rapidly.
If the level of the liquid goes below the bones, top it up with cold water and bring it back to a simmer.
Take off the heat.
Use tongs or a slotted spoon to remove larger pieces, then strain through a fine mesh sieve. (Line your sieve with cheesecloth or a mesh produce bag for best results)
Cool the liquid completely. This can be done more quickly by dividing it into different vessels.
Cover and store in the fridge.
If any fat or oil has risen to the surface, it will be solidified and easy to scoop off.
A sign of a great stock is one that has a gelatinous texture when cold.
HAPPY COOKING!
Sources:
Labensky, Sarah, and Hause, Alan. On Cooking: a textbook of culinary fundamentals Custom Edition. Pearson, 2003