Wednesday, October 22, 2008

home made stock.

We like to make our own stock to use for cooking. Chicken broth, bone broth, even veggie/miso broth...making it from scratch helps us get the maximum flavor and nutrition out of it. And while it takes a little time, it is mostly time on low heat on a stove, not the constant stirring attentions of some foods. I try to make a gallon or more at a time which I then use for everything from soup, stew and chili bases, to brown rice. After you have homemade stock it is hard to use the cube stuff! :)

This week I made a beef stock - bone broth. With a sprained ankle and sore back, I know that the nutritional benefits of bone broth will help with joint support and healing.

For beef bone broth I start with 3-4 pounds of assorted bones from organically raised grass fed beef. This batch I used soup bones (marrow and knuckle bones) and ox tail. I buy this directly from the farmer we get our beef from - I know how the animals were raised, and they select soup bones with stock prep in mind. Vinegar and water is added to the pot - the vinegar works to extract the maximum nutrients (esp. calcium). I also add chopped base vegetables for flavor, as well as herbs and sea salt. The prep takes only minutes, after which it can simmer for 24 hours or more for maximum flavor.

::beef stock - bone broth::

Into a large pot add:
3-4 pounds soup bones
3 Tbsp apple cider vinegar
8 cups water
4 onions, chopped
4 carrots, chopped
3 stalks celery, chopped
3 tsp sea salt
1 tsp whole peppercorns
4 cloves garlic, smashed

Bring to boil, then reduce heat, cover and simmer. After a few hours you can skim off any residue on the top and toss that. Keep simmering for 24 hours or so for beef stock. In the last 30 minutes, chop and add some herbs. I like thyme and parsley - for parsley, I add a hand full, for thyme, a few teaspoons. Let it simmer for the last half hour. When done, pour through a sieve/strain. There you have it! Let cool in the refrigerator and remove the congealed fat with a spoon. Store in the fridge for up to a week, or freeze in batches to use as needed!

ingredients tip::

"Simply put, bone broth is the liquid that results when bones are cooked in water. The use of stocks and broths has fallen out of practice in many modern households but it is still widely used in professional kitchens. Broths have been used through the ages as-easy to-digest nourishment and were prescribed for the sick and ailing, the very old and the very young as well as a staple in every kitchen.

Broth can be seen as a medicinal tea made from bones, meat and the connective tissues that are often attached. By simmering bones in water you extract many constituents contained in them and make them available to the human body for easy absorption.

Properly made bone broth contains measurable amounts of calcium, phosphorous, magnesium, potassium and other minerals, as well as collagen, gelatin and amino acids. These nutrients are beneficial for bone and joint health, for muscle strength and action, and for maintaining connective tissues and the gastrointestinal tract."


Gwen Buchanan said...

I think you must be the best cook in the world.. so smart and sensible.. every time I come here I am so impressed with your skills!!!

the nourisher said...

I often use the left over whey from my cheese making for broth. It's only slightly acidic so depending on how old it is, the amount is always different. I also bung in onion skins, parsley stalks, celery leaves etc. Any "waste" is good. Love your blog.

denise said...

the nourisher - Thanks for the tip. I use whey for lacto-fermenting and cooking beans, etc. but haven't used it for stock!

Chris said...

When you make a gallon, do you increase the amount of bones or increase the amount of time that you cook the bones?

Anonymous said...

Hi.....I haven't made stock for awhile. I'm seriously looking for non-dairy sources of calcium (I haven't found a supplement I can tolerate, either, and i have osteoporosis).

Does anybody know approx. how much calcium is in poultry or beef stock?

Barbara from San Diego