Market News

This Week's Recipe: Healing Bone Broths with Andrea Potter, RHN

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

Ingredients

  • 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 

Directions

  • 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.

Chicken Stock

Ingredients

  • 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

Directions

  • 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 BeefVale Farms, and Greendale Meats are great sources for beef, and GoldwingK & 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.


In Season: Bone broth for optimal health

 

Starting to feel autumn’s chill creeping into your bones? Warm up and get healthy with this week’s In Season post on bone broth, that age-old staple of traditional diets that is both nutrient-dense and deeply hydrating. The following nutritional info and recipes come from one-time VFM vendor Andrea Potter, who teaches a wide range of whole foods cooking classes both privately and at the Vancouver campus of Canadian School of Natural Nutrition.

 

Empire Valley’s cattle are free range and grass fed. Find them next at Trout Lake Market on Oct 21 and Kitsilano Market Oct 22

Bone Broth

by Andrea Potter, RHN

Our ancestors were thrifty; they knew how to utilize every single part of the animal. They were also wise; bone stocks provide dense nutrition which is easily digested, the perfect food for children, the elderly, the sick, and for those of us who just live on the real world, and who need good food to fuel and heal ourselves in our busy lives.

Nutrition and Therapeutic Benefits of Bone Broth

+ Gelatin (made of collagen) from joint bones like knuckles, back vertebrae and feet, is a digestive aid. The gelatin in bone stock is a hydrophilic colloid. It is one of the only cooked foods that attracts digestive enzymes by attracting and holding water, including digestive juices. This is also why bone broth is deeply hydrating.

+ Collagen in bone broths is powerful in building new connective tissue and skin. Therefore, it is especially helpful in healing from surgery, healing injuries, benefits athletes, pregnant people, growing children and even improves the suppleness of the skin and improves hair growth.

+ Bone broths contain the minerals of the bone, cartilage and marrow, as well as the nutrients from the vegetables and the benefits of the herbs that they are cooked with.

+ Bone marrow is around 96% fat and contains myeloid and lymphoid stem cells. Within the animal, these cells create red and white blood cells and build immunity. Valued as a prized food source in many traditional populations, bone marrow was thought to nourish children and pregnant women. More studies are underway with renewed interest in eating the ‘odd bits’ and what their nutritional benefits are.

Here’s what you will need:

A stock pot –a 2 quart (8 liter) dutch oven or heavy-bottomed pot is great. If you are interested in making a large quantity and freezing it, use a 20 liter pot. The larger the pot of course, the pricier they get. If your budget does not allow for a commercial heavy-bottomed stainless steel 20 liter stock pot, buy a big pot with a thinner bottom and a heat diffuser.

Roasting pan– the kind you put a turkey or chicken in is good. Any oven-proof vessel with sides is fine. Even a baking (cookie) sheet works.

Strainer – the idea is to get the chunks out, so a colander works. The finer the sieve or strainer, the clearer your stock will be. I have worked at restaurants who filtered bone broth through a coffee filter- three times for clarity. This may be excessive for the home cook, as there are no nutritional benefits to clearer bone broth. The usual kitchen stuff such as oven mitts or towels, chopping board and sharp knife, containers to strain the stock into…

Brown Stock Method for Beef, Lamb, or Venison

All recipes by Andrea Potter, RHN

Ingredients

  • 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 

Directions

  • 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.

Chicken Stock

Ingredients

  • 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

Directions

  • 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 Recipe: Apple Almond Cake

 

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!

 

Credit: Real Food, Real Simple

Apple Almond Cake

by: Real Food, Real Simple

Ingredients: 

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

Directions:

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.


In Season: Fall Sweetness

 

Is there anything so satisfying as the first bite of a fall apple? One crunch and you know summer if officially over, but that apple is going to be your sweet companion through the long winter months, so you resign yourself just a bit…

Late September is truly the apex of the harvest season – a time when many summer crops are still available (hello, everbearing strawberries), but the goodness of fall is rolling in with all the gorgeous squash, grapes, and crisp apples appearing at the markets. We’ll be celebrating the bounty at our annual Fall Fair, which takes place this Sunday, October 1st at Mt. Pleasant Market.

The Glorious Honey Crisp
Credit: Klippers Organics

How about them apples: Looking for heirloom apple varieties? VFM farms such as Klippers Organics, Harvey’s Orchards, and Stein Mt. Farm pride themselves on their selection, which include (but aren’t limited to) Ambrosia, Aurora Golden Gala, Belle de Boskoop, Black Oxford, Braeburn, Bramley, Early Gold, Gala, Gravenstein, Golden Delicious, Granny, Honey Crisp, Macintosh, Mutsu, Newtown Pippin, Orange Cox Pippin, Pink Lady, Red Delicious, Spartan, Sunrise, Winter Banana, and no less than six varieties of Russets!

Apples at Stein Mt. Farm
Credit: Artisan Markets

Baking 101: Most apples are great for eating straight off the tree, but some are ideally suited for baking. While the sour and flavourful Granny Smith tops most lists, some cooks covet the Braeburn for its tart sweetness, or the Honey Crisp for its unbelievable crunch and structure that holds up well in pies and tarte tatins.

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 Delcious apples for her Apple Almond Cake, but we’ll let you decide…

 

Credit: Real Food, Real Simple

Apple Almond Cake

by: Real Food, Real Simple

 

Ingredients: 

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

 

Directions:

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.