STOCK…. THE BASICS
CONTENTS Vegetable Mineral Broth Chicken Mineral Broth Beef Mineral Broth Vegan Mushroom Risotto Braised Chicken Beef Stew
NOTES FROM THE CHEFS In these sensitive times all vegetables can be peeled but a lot of the beneficial nutrients are in the skin of vegetables and it’s just more handling. I tend to peel the onions as the skin can become bitter. Washing and cooking should suffice. I don’t cut the vegetables too small to avoid them breaking up and making your broth cloudy and more perishable in a shorter period of time if not strained thoroughly. If avoiding salt use your favorite herbs and spices to add flavor, also seaweed provides salt as does any plant from the sea. If you have been successful in extracting the nutrients from the vegetables composting of the vegetables is the best way to go Some uses; soups, risottos or cooking of any grains, rice, and braising or stewing. What’s the difference between a braise and a stew? technically a braise is cooked in liquid slowly in the oven, covered, and a stew is cooked slowly in liquid on the stove top Happy cooking, Executive Chef, Ross Browne Executive Sous Chef, Jeffery Chase
VEGETABLE MINERAL BROTH Yield: 6 quarts • • • • • • • • • • • • • • •
6 unpeeled carrots cut in half 2 peeled onions, quartered 1 whole leek, cut in half 1 bunch celery, cut into thirds 4 unpeeled red potatoes, quartered 1 unpeeled parsnip cut in half 2 unpeeled garnet or other sweet potato, quartered 5 unpeeled cloves of garlic, smash ½ punch whole parsley 1/8 strip kombu (seaweed) 4 whole allspice or juniper berries 12 whole black pepper corns 2 bay leaves 8 quarts cold water, preferably filtered 1 teaspoon sea salt, optional
Put all the vegetables, herbs and spices in a 12 quart pot and cover with cold water 2 inches below the rim of the pot. Cover and bring to a slow boil. Once boiling remove the lid and turn temperature to low, simmer at least 2 hours, needs to be lightly simmering, (small bubbles on the surface), so nutrients from the vegetables are being transferred to the broth. I like to strain immediately if color is a concern, if the stock sits with the vegetables it will tend to turn grey fairly quickly. From a nutritional stand point, sitting with the vegetables only adds minerals and nutrients but will slow the cooling process. Cool to room temperature before refrigerating. Once cooled the broth can be divided into smaller portion size packs and frozen for future use, keep up to 4 months. Cooled quickly, no more than 4 hours at room temperature, and refrigerated in an airtight container the broth will keep easily 5-7 days. This broth serves as a delicious sipping tea or as a nutritious base to any soups or stews. The longer the simmer time the better tasting and more nutrient dense the broth will be. If using the broth for a specific purpose other vegetables can be used for example for a mushroom risotto you could add the stems from the mushrooms to the broth as the base of your risotto.
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CHICKEN MINERAL BROTH Yield: 7 quarts • • • • • • • • • • • • • • • • •
2 yellow onions cut in half 2 whole leeks, white and green parts 1 whole bunch celery, divided into separate sticks 6 unpeeled carrots cut in half 4 unpeeled red potatoes, quartered 1 unpeeled parsnip cut in half 2 unpeeled sweet potatoes, quartered 8 unpeeled cloves of garlic, smashed 1 bunch flat leaf parsley 1 strip Kombu (seaweed) 12 whole black pepper corns 4 whole allspice or juniper berries 2 bay leaves 1 tablespoon apple cider vinegar or fresh squeezed lemon juice 1 whole free range or organic chicken 8 quarts cold, unfiltered water 1 teaspoon sea salt, optional
Put the whole chicken and vinegar into a 12-16 quart pot and cover with cold water to about 2-inches from the rim of the pot. Bring to a slow boil. Once the chicken comes to a boil turn to a slow simmer. A white froth will develop on the top that is best skimmed off and tossed. Once skimmed add the vegetables, herbs and spices to the pot and bring back to a simmer. Cover and bring to a slow boil. If using the chicken meat for another purpose, remove the chicken after approximately 1 hour of cooking. To check the chicken is fully cooked pierce with a knife where the leg joins the carcass, the juices should run clear, if still pink continue cooking the chicken. Once cooked take the meat from the carcass, best done while the chicken is handleable but not cold, be careful to remove all the bones from the meat, and replace the bones and carcass back into the pot. Bring back to a boil and turn temperature to low, simmer at least 4 hours, needs to be lightly simmering, (small bubbles on the surface), so nutrients from the chicken and vegetables are being transferred to the broth. If reducing too rapidly, cold water can be added and brought back to the boil before reducing the heat. I like to strain immediately if color is a concern, if the stock sits with the bones and vegetables it will tend to turn grey fairly quickly. From a nutritional stand point, sitting with the chicken and vegetables only adds minerals and nutrients. Cool to room temperature before refrigerating. Refrigerate overnight. Once cooled the fat will solidify on the surface, this should be removed. Broth can be divided into smaller portion size packs and frozen for future use, keep up to 4 months. 2
BEEF MINERAL BROTH Yield: 6 quarts • • • • • • • • • • • • • • • • • •
3 lbs marrow bones from local small farm - preferably with a little meat attached or add a pound of beef chuck 1 chicken (optional) for a gentler flavor profile 2 yellow onions cut in half 2 whole leeks, white and green parts 1 whole bunch celery, divided into separate sticks 6 unpeeled carrots cut in half 4 unpeeled red potatoes, quartered 2unpeeled sweet potatoes, quartered 1 unpeeled parsnip cut in half 8 unpeeled cloves of garlic, smashed 1 bunch flat leaf parsley 1 strip Kombu (seaweed) 12 whole black pepper corns 4 whole allspice or juniper berries 2 bay leaves 1 tablespoon apple cider vinegar 8 quarts cold, filtered water 1 teaspoon sea salt, optional
Roast the bones until well browned in a 350 degree oven, about 30 minutes. Put the roasted beef bones, meat, and vinegar into a 12-16 quart pot and cover with cold water to about 2inches from the rim of the pot. Bring to a slow boil. Once the broth comes to a boil turn to a slow simmer. A white froth will develop on the top that is best skimmed off and tossed. Once skimmed add the vegetables, herbs and spices to the pot and bring back to a simmer. Cover and bring to a slow boil. Simmer 6-8 hours, needs to be lightly simmering, (small bubbles on the surface), so nutrients from the beef and vegetables are being transferred to the broth. If the liquid is reducing too rapidly, cold water can be added and brought back to the boil before lowering the heat. I like to strain immediately if color is a concern, if the stock sits with the bones and vegetables it will tend to turn grey fairly quickly. From a nutritional stand point, sitting with the beef and vegetables only adds minerals and nutrients. Cool to room temperature before refrigerating. Refrigerate overnight. Once cooled the fat will solidify on the surface, this should be removed. Now the broth can be divided into smaller portion size packs and frozen for future use, keep up to 4 months. 3
VEGAN MUSHROOM RISTTO Serves 4 - 6 people • • • • • • • •
5 - 6 cups vegetable mineral stock 2 Tbsp olive oil 2 - 3 minced shallots 2 cups mushroom (crimini, chanterelle and/or oyster) trimmed, cleaned and sliced 1 ¾ cups uncooked arborio rice ½ cup brandy or white wine ¼ cup dried porcini mushroom covered with ½ cup water 2 Tbsp each chopped chive and parsley
Bring vegetable stock to simmer, reduce heat to low and season with salt to taste. In a separate heavy wide pot, heat olive oil on medium heat. Add shallot. Stir for about 2 minutes on low heat with a wooden spoon until fragrant. Increase heat to medium high and add fresh mushrooms. Cook until mushrooms release their moisture and wilt. Take dried mushroom out of their liquid and roughly chop. Save the liquid. Add rice, brandy or wine, dried mushroom and their soaking liquid to pot. Stir well. Turn heat to medium-low. Continue to simmer as the rice absorbs the liquid. Begin adding about ½ cup at a time of hot seasoned stock to the rice mixture, stirring frequently as the starches release. Wait about 2-4 minutes between each batch of stock for rice to absorb. Repeat until the rice is tender and the risotto is creamy approximately 25 - 35 minutes. Only use enough stock to get your risotto to the consistency that you prefer. You will not necessarily use all of your stock. Add herbs and fresh ground black pepper to taste.
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BRAISED CHICKEN Serves 4 - 6 people • • • • • • •
1 whole chicken cut into 6-8 pieces or 6-8 pieces of your favorite cuts of chicken 2 Tbsp vegetable oil ½ cup white wine, chicken mineral stock or water 2 heads of garlic cut in half horizontally 2 lemons cut into 4 thick slices each ½ bunch fresh thyme salt and pepper, to taste
Season chicken thoroughly and generously with kosher salt and black pepper. Refrigerate for 1 - 6 hours. Preheat oven to 325 F. Using your largest burner on high heat, add vegetable oil to oven proof pot. When oil is hot, sear the chicken in small batches thoroughly on both sides for about 4-5 minutes on each side. Chicken does not need to be cooked through, just browned evenly. When all chicken is browned and set aside on a plate, turn off heat. Add wine, chicken stock, or water and deglaze, stirring with a wooden spoon until all the bits of brown flavor are loosened. Add fresh thyme, garlic and lemon. Nestle the chicken back into the pot along with any of its juices. Cover and braise in the oven for 45 minutes. Raise temperature to 400 F. Remove lid and bake for 15 more minutes. Platter the chicken. Squeeze the tender garlic over the top. Arrange the lemon slices and add any remaining juices on top.
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BEEF STEW Serves 4 - 6 people • • • • • • • • • • •
2 lbs chuck stew meat, pre-cut or cut into 1-2 inch cubes 3 Tbsp all-purpose flour or rice flour 2 Tbsp vegetable oil 1 medium leek, cleaned and chopped into 1 inch pieces 2 parsnips, peeled and chopped into 1 inch pieces 1 carrot, peeled and coarsely chopped into 1 inch pieces 2 large Yukon potatoes, cleaned and cut into 1-2 inch pieces 4 - 5 gloves garlic, peeled and smashed ½ bunch fresh thyme 1 cup dry red or white wine or beef mineral broth salt and pepper, to taste
Preheat oven to 300 F . Season meat thoroughly on all sides with salt and pepper. In a large mixing bowl, toss with flour. Shake off excess flour and reserve for later. Heat vegetable oil in oven proof pot on medium high heat. Add meat and begin to brown on all sides in small batches, for about 2-3 minutes on each side. Meat should have a rich brown color. When finished, remove all meat from pan and set aside. Add leek, parsnips, carrot, potatoes, garlic, and thyme to pan, along with 2 tsp salt and 1 tsp pepper. Add left over flour. Stir to incorporate. Add wine or broth, meat, and any juices back into the pot. Stir well. Cover and place pot in oven. After 1 hour, stir mixture. Cover and reduce heat to 250 F. Continue baking 1 ½ - 2 hours or until the meat is completely tender.
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THREE STRATEGIES TO REDUCE STRESS (IN THIS STRESSFUL TIME) Food can be an important source of comfort, especially during times of stress — like this one. Here’s some guidance to keep yourself steady as you navigate changes to your normal routine. Tune into your body. When feeling hungry, eat mindfully. This means stepping away from your computer, TV, or phone and focusing entirely on what you’re eating. You’ll feel more satisfied, and calmer, too. Snack wisely. Protein, fiber, and healthy fats can combat hunger and stabilize your blood sugar, tempering stress. Reach for an apple with nut butter, a hard-boiled egg with string cheese, or a cup of vegetables with hummus. Learn stress-management techniques. People with high stress levels exercise less, sleep less, and tend to drink more alcohol. Moving your body, breathing deeply, and getting outside in nature (if you’re currently able) is important to your overall well-being, especially now. Above all, nourish yourself and those you love.