“Change The World Through Food”
– Sheila Inman
Your pantry should stock chicken broth, and vegetable broth. Optional items are wine for cooking.
Chicken broth is a base ingredient for many recipes. It takes time to make broth from scratch, but its worth the wait. The chicken broth derived from bones, it is rich in minerals. An 8-ounce serving of chicken broth offers more than 200 milligrams of potassium, which is 10 percent of your requirement for the day. Potassium is essential for a healthy heart, and muscles. The phosphorous in chicken broth, for an 8-ounce serving has about 70 milligrams of phosphorous. Phosphorous aids in metabolism, helps build protein and healthy bones and teeth.
You can purchase chicken broth already made or dried in a bouillon cube. Chicken broth can be used to add flavor to sauces, or even to steam vegetables.
The trick to a healthy chicken stock recipe, is to keep the ingredient list simple. I found a healthy chicken stock recipe that you might try,
1 free range organic chicken, 1 carrot, 1 stalk of celery, 1 small onion, 2 cloves of garlic, and boiling water.
Roughly chop the vegetables . Add the chicken and the chopped vegetables to a large soup pan and pour in enough boiling water to come within an inch of the rim. Bring to a boil, turn down the heat and simmer one hour, carefully turning the chicken halfway through cooking. Then, remove the chicken from the pan and let sit one hour to cool. Cut the chicken into pieces(wings, and legs). Any remaining scraps of meat can be picked off by hand.Return the main part of the chicken to the pot, cover and leave to cool. Then, skim the top with a slotted spoon and strain liquid through cheese cloth.
Beef bone broth contains important vitamins and minerals, which help prevent leaky gut, food allergies, boost the immune system, fight inflammation, improve sleep and brain function, aid weight loss, and promoting joint health.
Bone broth is a great source of amino acids, collagen, gelatin and trace minerals. If you would like to make your own beef broth, try this recipe.
3 carrots, 2 celery stalks, 2 onions, 3 cloves garlic crushed, 2 pounds beef bones with marrow organic, 2-3 sprigs fresh parsley. 2 bay leaves, 2-3 sprigs fresh thyme, 1/8 cup apple cider vinegar,1/2 teaspoon sea salt, 1/2 teaspoon whole peppercorns and 10 cups water.
Roughly chop the carrots and celery, quarter and peel the onions, crush the garlic, add all the ingredients into a slow cooker, turn the heat to high until it starts boiling. then reduce to medium heat and simmer for 24-48 hours. The longer you let it simmer the more nutrients will leach from the bone into the broth.
Strain the solids from the liquid.
Vegetable broth would make a nice hot toddy!. The vegetables are designed to support healthy gut function, reduce inflammation, boost immunity and provide cancer fighting antioxidants.
This vegetable broth recipe provides a hearty base.
It calls for 1 gallon water, 1 onion roughly chopped (skin removed), 2 carrots, roughly chopped, 2 parsnips roughly chopped, 4 stalks celery roughly chopped, 1 leek chopped (green and white parts), 4 cloves garlic halved, 1 knob ginger sliced, 1 or 2 stalks of lemon grass, 3 tbsp freshly grated turmeric, scraps leftover from grating, 1 bunch parsley , 1-2 tsp salt to taste, and 1 tsp black pepper. It is unique because of the flavors from the lemon grass, garlic, turmeric and ginger. Let it simmer and reduce for about 4 hours. This is soo rich but yet light.
Place all ingredients in a large stock pot. Cover with water and place on stove over medium-high heat. Let stock come to a boil, reduce heat to low, and cover. Allow stock to simmer for 3-4 hours. Using a fine mesh strainer, strain soup and discard vegetables. Serve alone or as broth base for soup. Allow broth to cool before storing in fridge/freezer.
Wine For Cooking
Cooking with wine adds color and depth to your dish. Professional chefs suggest starting with dry wines or wines with less sugar, unless the recipe calls for it.
Some good wines suggested by top chefs include: Pinot Grigio, Sauvignon Blanc, and Chardonnay for white and Chianti, Cabernet Sauvignon and Sangiovese for red. Roses will include both red and white grapes, so look for ones that include those varieties. Chefs suggest cooking with wines you would drink and stay away from “cooking wines”. They are low in quality and loaded with sodium.
Beef, lamb, and game are generally cooked with red wine. While poultry, pasta’s, and fish are cooked in white wines. Roses are regarded as the best option to lighten up a heavy meat dish or add an extra kick to a chicken dish
A recipe you might like using wine are, “steamed mussels with white wine and garlic!”