This week’s In Season recipe for healing bone broth come from local registered holistic nutritionist and chef, Andrea Potter. Read on for her recipe for both beef and chicken stock, and for more in-depth info on the nutritional benefits of bone broths, make sure to check out Andrea’s guest post on our Market News blog!
Brown Stock Method for Beef, Lamb, or Venison
All recipes by Andrea Potter, RHN
- 5 lb bones of beef, veal, lamb, venison…
- 3 onions, large dice
- Optional: 1 leek, washed and large dice. Green part is ok.
- About 6 medium carrots, large dice
- Celery, 6 stocks
- 1 4-6 inch piece kombu seaweed
- 1 can tomato paste, or about 6 halves sun-dried tomatoes, or a couple of fresh tomatoes
- Thyme, rosemary, bay leaf and peppercorns
- It is best to have the butcher cut the bones from big animals. Otherwise you will be missing out on much of the flavour of the marrow within them. This also makes them easier to handle. Marrow bones have the most nutrition, but a few rib bones with meat still on them adds flavour too.
- Place the bones and veggies in a roasting pan and brown in the oven at about 375 F (190 C) or higher. This may take over an hour. Drizzling a little oil on them helps keep them from burning and sticking.
- Once they are brown, place them in a stock pot and more than cover the bones and veggies with cold water and add your spices, seaweed and herbs. Put on the heat and bring to a simmer. This will produce some scum. (The white-ish stuff that comes to the top.) Skim the scum with a ladle.
- Drain the fat from the roasting pan. ( This step is actually optional, and just for a clear stock. The fat always rises to the top when it cools, so if you are cooling it, just skip this step and add the fat to the pot).
- Those brown bits on the bottom are full of flavour. In fact, the French have a word for this. They call it ‘fond’, meaning foundation. De-glaze the pan using water, wine or vinegar. Add this to the stock pot or slow cooker.
- I like to cook my beef stock for 12-24 hours. I let it sit on the burner on very low overnight, covering it with a lid will ensure that it does not boil dry. (Don’t forget to crack a window in the house.)
- Strain the stock through a sieve or colander. Cool the stock by putting the bucket of stock into a sink full of ice OR by placing it by a cool window on a cooling rack. Once cooled, refrigerate. The fat will come to the top and harden. Keeping the fat undisturbed while cooling allows the stock to last much longer in the fridge or to freeze without freezer burn. (This keeps in the fridge for 5 days or so.)
- Freeze it in 1 liter containers for convenience. If you don’t have much room in the freezer, put the stock back into the pot and boil it down until it reaches a thick consistency. This is called demi glaze or demi glace. It is the base for all meat-based reduction sauces. You can add a few spoonful’s of this beef jelly to a soup made with water, and it’s basically the same as using regular-strength stock.
- 1 chicken carcass from roasting or a couple of packages of bones.
- 2 onions
- 2 carrots
- 1 leek (cleaned well), optional
- 3 stocks celery
- 1 bulb fennel(opt)
- 1 bulb garlic, cut in half width-wise
- A couple inch piece of kombu seaweed
- Either ¼ cup egg-shell vinegar (see side note) OR 1 lemon, cut in half
- thyme, bay leaf and black peppercorns
- Chop up all of the veggies big and chunky. In a roasting pan, drizzle the vegetables with oil and ‘toss’ them up to coat.
- Add the chicken carcass/bones to the veggies.
- Roast in the oven at 350F for 45 minutes or until it smells great and the veggies are a bit golden in colour.
- Then transfer them into a big pot and put your herbs and spices in. Add water until vegetables are submersed and water is about halfway up the pot. (About 3.5 liters)
- Then simmer for 4-8 hours and strain.
- Let liquid cool, then put into freezable 1 liter container and label with the date.
- See, that was easy!
Looking for bones from grass fed, free range animals for your broth? Vancouver Farmers Markets has a wide variety of ranchers and producers on our roster. Empire Valley Beef, Vale Farms, and Greendale Meats are great sources for beef, and Goldwing, K & M Farms, and Lamington Heritage Farm are all good choices for chicken and poultry. More info on vendors and products on our product search page.
This week’s In Season Recipe comes from local food educator and self-described kitchen ninja Krista Ettles, whose Instagram feed @realfoodrealsimple abounds with beautiful pics of market-sourced meals. She suggests Granny Smith or Golden Delicious apples for her Apple Almond Cake, but with so many varieties available from our farmers, we’ll let you pick your favourite!
Apple Almond Cake
1/4 cup butter
2 cups apples, sliced into 1/2 inch 4 medium sized (granny smith or golden delicious)
1 teaspoon cinnamon
3/4 cup sugar, divided
1 1/2 cups almond flour
1 teaspoon baking powder
1/4 teaspoon salt
1/4 teaspoon nutmeg
4 eggs, separated
1/2 teaspoon almond extract
1/2 teaspoon vanilla
Preheat oven to 350 degrees.
Place butter in a 9-inch round cake pan. Place pan in oven for 5 minutes or until butter melts. Remove pan from oven. You can also use a cast iron pan and heat on the stove until the butter is melted. Arrange apples over almonds in a single layer. Sprinkle with 1/2 cup of the sugar and cinnamon.
In a small bowl, stir together almond flour, baking powder and salt; set aside.
In a large bowl, beat the eggs, 1/2 cup of the sugar, almond extract and vanilla with an electric mixer on high for 2 minutes or until light and thickened. Stir in flour mixture. Spoon batter over fruit mixture in pan, spreading evenly.
Bake for 30 minutes or until top is golden brown and springs back when lightly touched. Cool in pan on wire rack for 10 minutes. Loosen cake from sides of pan. Invert onto a serving plate, replacing any apples that stay in pan.
Serve warm or cool.
Sweet Pepper + Cherry Tomato Panzanella
By: Danica Studio
3 sweet peppers
Red wine vinegar
2 –4 slices bread (depending on size)
2 handfuls cherry tomatoes
1/2 cup small mozzarella balls (or quartered medium mozzarella balls)
1/4 red onion, thinly sliced
Handful torn basil
Salt & pepper
- To toast the bread, drizzle olive oil onto the bread slices and place in the oven to toast.
- Slice the cherry tomatoes in half and drizzle with some olive oil, salt, pepper and red wine vinegar.
- Slice the peppers into 1-inch pieces and sauté in a pan with olive oil until softened. Drizzle with red wine vinegar when done.
- Toss all of the salad components together and let sit for 10 minutes before serving so the bread can absorbed some of the juices. Add a drizzle of olive oil and some salt and pepper.
Vegan Cream of Tomato Soup with Basil-Miso Pesto
by: Abundant City
- FOR THE SOUP:
- 1 large onion, roughly chopped
- 1 tablespoon olive oil
- 4 cups fresh tomatoes, roughly chopped (romas are ideal, but any variety will work)
- ½ cup roasted cashews
- ½ chili (optional)
- 3 cups water
- Salt and pepper to taste
- FOR THE PESTO:
- ½ cup walnuts
- 2 cups fresh basil, stems removed, packed
- 2 cloves garlic
- 1 tablespoon miso paste
- ½ cup olive oil
- Salt and pepper to taste
- Heat the olive oil in a large pot and add the onions. On medium-low heat, cook until they are translucent, about 10 minutes. Add the tomatoes, cashews and chili. Turn up the heat and add the water. Cook until the mixture comes to a gentle boil.
- Transfer to a blender and blend on high until the soup becomes creamy. You may need to do this in two or three batches, using a large bowl to hold the extra blended soup. Once everything is blended, return the soup to the pot, give it a stir and add generous amounts of salt and pepper.
- The soup should have a nice creamy consistency. If it is too thick, add more water as needed.
- While the soup is cooking, make the pesto by combining all ingredients in a blender or food processor. Eat immediately or store for up to a week in the fridge. If storing in the fridge, use the smallest jar you can find to help prevent the pesto from oxidizing (turning brown) and pour a thin layer of olive oil on top. The also pesto freezes beautifully. Use an ice cube tray or mini mason jars to freeze the pesto in portions.
- To serve, pour the soup into bowls and top with a spoonful of miso-basil pesto.
Mint Greens Smoothie
by: The Forest & Fig
- 1 handful kale
- 1 handful spinach
- 1/2 a medium cucumber, roughly chopped
- 1 lime (peeled and halved)
- 1 cup fresh mint leaves
- 1 apple (cored & sliced)
- 2 cups water
Blend it up & enjoy!