About a month ago I was asked to be a guest columnist for Dr Amy Punke, ND in The News. Here I shared my recipe and thoughts on making homemade stock.
It's time to stock up
The leaves are turning; there is a chill in the air and its time to trade in your smoothies and salads for some warming soups and stews. It is important to eat for the seasons if you are aiming for optimal health or if you are trying to regain health. We want to work with the body’s processes, not against them. In Nova Scotia, come October, our bodies are living in a cool and damp environment so we need to keep warm.
A staple this time of year has to be stock. Whether it is bone broth or veggie broth, there is so much you can do with it. Stock gets overlooked sometimes but it teaming with nutrients. Not unlike the green juices and smoothies of the warmer seasons, stock is hydrating and easily absorbed. Even better then its summer counterparts, with stock there are no blood sugar spikes to manage. It makes a good supplement for those with digestive issues or the elderly.
You can drink stock alone like a tea, use as a soup base, use it to flavour your grain dishes or use instead of oils to sauté your veggies for a stir fry. It is convenient to have on hand for a fast meal. Just heat it up and pour it over the same ingredients you would have put in that summer salad or whiz it up with some greens and veg for a warm soup on the go.
As usual there are quality issues when buying stock. Many of them are full of msg, salt and sugar – yes, sugar! So read your ingredients! Or for an easy remedy, make your own. There is nothing simpler to make in your own kitchen than stock. It can be as little as three ingredients. Mirepoix is the french term for the three basic aromatic flavours: celery, onions and carrots. These three ingredients are the basis of a good stock and the sky is the limit from there. Throw in what you have and what you like. Here’s mine:
In large pot, place the following roughly chopped vegetables:
3 celery stocks
1 medium onion
2 inch ginger
5 garlic cloves
3 sprigs of kale
1 small piece of dulse
1 tsp turmeric
2 tsp cumin
bunch of cilantro
Cover with 3 litres of water and bring to boil. Let simmer for 2 hours. Strain.
Broth will keep in fridge for 4 days and freezes well.
Luckily for us the earth readily provides us with all that we need for optimal health just as we need it. Harvest time is so exciting for me as I am overwhelmed with the abundance right here on our doorsteps. Grab all that there is and stock up on what you can. Harness all that delicious healing energy.
Annabelle Cameron, RHN, Mindful Nutrition, Whole Self Wellness Centre 902 759 1676 www.mindfulnutrition.ca