Start with Homemade Stock for as many delicious variations as you can dream up!
Are you embracing the New Year and your commitment to healthy living on your gluten free diet? I know I am! I’m happy to put the sugar-loaded nibbles behind me for a while and feel excited to be back to a more normal schedule and routine. Routine can be comforting. Food is comforting, too, especially when the temperature drops near (or below!) freezing. That doesn’t have to mean “bad” for us food or dishes that are full of unhealthy fats and additives! Unfortunately, though, when people talk about “comfort food”, they’re often referring to the heavy, rich, fat- and carbohydrate-laden diet-wreckers most of us are trying to avoid. Those type dishes don’t fit into our plan for renewal, but not to worry! We will not be left out in the cold this winter when it comes to healthy, comforting, and even healing (yes, healing!) foods that really satisfy! Let’s redefine “comforting”. Sure, the food must taste great, and it will! But there’s more to it. Consider what really brings you comfort. It may not be the actual foods, but the experiences and memories associated with those foods. When I take stock of what really matters, I think of being at my healthy best enjoying my gluten free lifestyle, happy and full of joy in my kitchen with family and friends. The food is almost secondary. As long as it’s tasty, nourishing, and there’s plenty to share with those I love, it’s all good to me. That’s my comfy place. What’s yours? Take Comfort in Taking Stock Taking stock of what brings me comfort in terms of food is simple. In winter, hardly a week passes when there’s not a huge pot of homemade stock (or broth, whichever term you prefer) of some sort simmering away on my stove. That is definitely a Staple Recipe for me! I bet it will be for you, too, when you see how easy it is to make and how healthy you can make it! I promise, you’ll find comfort in the taste, too! Not to mention all the uses for your own homemade stock; from replacing the oils used in stir fried veggies to using it as the base for a big batch of your favorite soup, stocks are simple, healthy, versatile, and yes, comforting. Homemade stocks are also good for you! That’s how Simple Homemade Stock landed here in this week’s “A Side of Science”! It's your second Staple Recipe... An Essential Naturally Gluten Free Staple Recipe Making our own stock is a terrific way to fit healthy eating into our special diet and busy lifestyle. You’re in full control of what goes into your stock, so that means you can make it low- or no-sodium, fat- and additive-free, and season it to suit your specific tastes. If you’re vegetarian or vegan, you can have a beautiful, satisfying vegetable stock full of all your favorite seasonal veggies! For the meat lovers, your possibilities are endless... chicken, turkey, beef, lamb, and even fish stocks are options. The uses of homemade stock are just as numerous: · Use it (in equal amounts) in place of water when cooking rice, quinoa, millet, or other gluten free grains for a huge flavor boost! · Use it to replace fat in stir fry recipes; for example, instead of using 2 Tablespoons of oil to stir fry vegetables, use 1/2 Tablespoon oil and 2 – 3 Tablespoons of your homemade stock! · Use homemade stock for the liquid (either water, milk, or cream) in your mashed potatoes. You’ll find you don’t need to add butter or dairy free butter substitutes for that added flavor! You can skip the gravy, too! Unless you really love gravy, in which case... · Use your homemade stock to make gravy! Here’s how: For each cup of boiling stock, whisk in this mixture: 1 Tablespoon starch (potato, corn, tapioca, etc.) and 1 Tablespoon cold water, stirred until smooth. · Enjoy your homemade stock plain and simple, from your favorite mug, to warm you all winter long. Make your own stock super-affordable by... · Using seasonal veggies; if they’re in season, they’re more affordable! · Using your “scraps”. This means that poultry carcass you usually toss out, the bones you had your butcher cut out of the roast, and all those veggie “scraps” you usually throw away or compost. Store these in the freezer until you’re ready to make stock, then toss them in. You don’t even need to thaw them! If you’re eating a veggie-rich diet all week long, save bits and ends from any or all of these: onions (not skins), carrots, leeks, parsnips, cauliflower, cabbage, broccoli, citrus peels, dark leafy greens, and even apples (they add just a hint of sweetness that I love!). · Using trimmings from fresh herbs; although stems do not work in recipes calling for fresh herbs, they are incredibly flavorful and most work well in stocks. Gluten Free Gigi Tip! Use veggies, roots, starches like cabbage, yucca, and potatoes in small amounts, as they will cloud your stock. A little is fine. Cabbage flavor also tends to overpower stock and you may not like this. Of course, if you do, go for it! Use what you like best, and experiment! Of course, you do not have to use scraps. If this idea is unappealing to you, select your favorite vegetables (and meats, if using) for your stock and simply cut them into chunks (about 2-inch is a good size, but whatever you like will work just fine!). Now, for the “recipe”. (Really, this is more a guideline than recipe.) You will need: A large stock or soup pot with a lid (4-quart or larger, depending on how much stock you want to make) Vegetables, meats, herbs, seasonings A large colander or strainer (to strain stock once it’s cooked and cooled) Storage containers with tight-fitting lids (if you make a big batch and want to freeze some, make sure you use freezer-safe containers) Labels for your containers (if you’re like me and you keep several different stocks on hand, you’ll want to remember what they are!) Simple Naturally Gluten Free Homemade Stock Amounts vary depending on what you have on hand, so I’m not providing specific quantities here. Note: Do not add salt to your stock. Wait to do this when you are ready to use it. Place vegetables, herbs, spices, and meats (if using) in your stock pot. Add enough water to cover pot contents completely. I usually add enough water to go about 2 inches over my veggies. Note: As long as your pot holds the amount of veggies and water you wish to use with enough space so it won’t boil over, you’re good! Bring the water to a full boil. Once this is achieved, reduce heat to low, cover, and simmer for 1-2 hours or longer. Note: Your stock should be “done” in a couple of hours; however, when I add meats, especially if they are frozen when I start, I tend to simmer my stock for up to 4 hours to make sure I’ve achieved a safe temperature for cooking meat products. Turn off the heat and allow the broth to cool (veggies, etc. still in it) to room temperature. Scoop out the contents, strain the broth and store it in a large airtight container or pitcher in the refrigerator for up to 5 days. Stock will keep in the freezer for up to 2 months. Note: You could also make this in a slow cooker if you like. When I do this, I add veggies, meats, herbs, cover with water, cover, and cook on low for 6 to 8 hours. Suggestions for variety: There are many options; these are a few of my simple favorites... Chicken Stock Add a chicken carcass or 1 to 2 large pieces of chicken (either dark or white meat, skin off) Add vegetables like onions, carrots, celery, garlic Add herbs and spices like sage, thyme, rosemary, white pepper Optional: add 1 cup dry white wine with water Beef Stock Add 1 to 2 pounds beef bones (ask your butcher to saw these into 3-inch long pieces for you) Add vegetables like onions, celery, garlic Add herbs and spices like peppercorns, bay leaves, thyme Optional: add 1 cup red wine along with water Fish Stock Add 1 to 2 pounds of fish bones with a little meat on them (ask your local fishmonger for leftovers, they may give them to you!) Add vegetables like garlic, onion, celery Add herbs and spices like pink peppercorns, capers, thyme Optional: add 1 cup white wine along with water Get creative! Enjoy the process of revamping your diet and adding variety by giving your own homemade stock a try as you renew with me this month! I know I’ll have a stockpot on the stove this weekend! That means comforting stock on hand in the freezer all winter long to warm and to heal us! Heal us?? That’s right! Remember, I told you we’d get to... The Science of Stock! Research about the benefits of chicken soup dates back to before I was even born! Back in the 1970s, scientists realized there was something to the fact that mothers everywhere spooned homemade chicken soup into their children at the first sign of a sniffle. As is often the case, Mom knew best! Although a single specific reason hasn’t been pinpointed (the general consensus is that it is the combination of healing ingredients working together that provide a benefit), here are some reasons scientists have discovered chicken soup truly is healing: · It improves nasal congestion. While any hot liquid will do this, chicken broth made with vegetables did a significantly better job. · It helps prevent airborne germs from entering the body by improving the function of those little hairs in our nose that are there to “filter” what we breathe in from the air. (Kinda’ gross to talk about, but also kinda’ cool!) · When made with healthy veggies, it contains lots of healthy vitamins and nutrients AND when you use certain combinations, it can be anti-inflammatory! (A good time to revisit some previous “A Side of Science” posts for those anti-inflammatory veggies!) · It increases hydration, which is always important, but essential when the body is trying to fight off disease! Notes: Chicken soups tested contained chicken, onions, sweet potatoes, parsnips, turnips, carrots, celery stems, parsley, salt and pepper. Researchers also compared store-bought varieties and found many of them also had similar benefits. Of course, read labels if you purchase broth or soups for sodium content and to make sure they are gluten (and any other allergen you can’t tolerate) free! There's no better time than cold and flu season to get in the kitchen and get that stockpot out so you'll have plenty of warming, healing homemade stock on hand all winter long! ~g~ News to Share! My new Webinar, "You CAN Lose Weight on Your Gluten Free Diet", received such overwhelming response for the January 11 Date that we are working to schedule two additional sessions this month in order to accommodate as possible who have not been able to register. Those dates will be announced soon, so keep an eye out for that information in your inbox! In the meantime, you can make sure we know you want to attend by completing our Webinar Waiting List and Notification Form! Let's Connect! Comments about a specific post or recipe? Share them in the “comments” section below! Questions? Check out my ALL NEW FAQs and you might just find your answer! If not, no worries! Email me with your question: mailbox (at) glutenfreegigi (dot) com. I’m always happy to hear from you. Our gluten free community is growing incredibly. I'm receiving more and more email every day. I read it all and I always will. I love reading what you have to say! Responding to each note, though, is becoming more challenging. I am trying my best to either answer as many questions as possible directly or in my How-To videos so everyone can benefit. Keep watching for YOUR question! Follow Along... on Twitter and "Like" my Facebook page! You can also check out my boards on Pinterest and "circle" me onGoogle+! These are places I like to go to see what you're up to and share what’s going on behind-the-scenes in the Gluten Free Test Kitchen and in my home kitchen, too! I love following you, too! Make sure to let me know you’re out there! ~g~ Thank you for taking time to visit! Stop by often for my weekly recipe and how-to video posts on Tuesdays and informative "A Side of Science" articles on Thursdays. Remember, my mission here at GlutenFreeGigi.com is to share my experience and knowledge to help you navigate your gluten free life with ease and confidence because I understand how challenging it can be! I’m excited to have YOU here! Thank you for sharing the journey! xo, Gluten Free Gigi Don't Take My Word for It... Check My Sources! Mayo Clinic University of Nebraska Medical Center Rennard, B.O. et al. (2000). Chicken Soup Inhibits Neutrophil Chemotaxis In Vitro. CHEST, 118:1150 –1157. Saketkhoo, K., Januszkiewicz, A., and Sackner, M.A. (1978). Effect of drinking hot water, cold water and chicken soup on nasal mucous velocity and nasal airway resistance. Chest 74: 408-410. CommentsJillW 01/06/2012 09:12
This is "souper," Gigi! ;-) I've never made my own stock, but with your instructions, I look forward to doing it. I especially appreciate the idea of replacing some oil with stock in stir-fry. We eat lots of that at our house, and I'd just never thought to do that. Thanks! Your comment will be posted after it is approved. Leave a Reply |  
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