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.
Cherries | Lettuce | Beets | Peas | Eggs | Chicken | Raspberries | Mushrooms | Apricots | Herbs | Kale | Cucumbers | Seafood | Collard Greens | Zucchini | Carrots | Cheese | Blackberries
Check out our In Season at the Markets blog to read about stone fruit and summer abundance!
CLICK HERE FOR THIS WEEK’S FULL KITSILANO VENDOR LIST
Evo Car Share will be at the market this week! Come and get 30 minutes and free membership, spin a prize wheel with swag and free minutes, and a draw box for more free minutes and swag!
Peach Kuchen Recipe
Despite having no German heritage, this recipe was a part of my childhood. It is incredibly easy and lets the peaches really take the stage.
- 1⅓ c. all-purpose flour
- 2 tbsp. sugar
- ½ c. sugar
- ¼ tsp. baking powder
- ¼ tsp. salt
- ⅓ c. cold stick margarine
- 1 can peach halves (substitute for fresh peaches!)
- 1 tsp. ground cinnamon
- 1 c. plain lowfat yogurt
- 1 large egg
This specific recipe and all of the directions are from Woman’s Day, check them out!
Summer Market Schedules
- Trout Lake – Saturdays 9am-2pm – North Parking Lot, John Hendry Park
- West End – Saturdays 9am-2pm – 1100 Block of Comox St.
- Mt Pleasant – Sundays 10am-2pm – Dude Chilling Park, 8th & Guelph
- Main St Station – Wednesdays 2pm-6pm – Near Main St. Skytrain
- Downtown – Thursdays 11am-3pm – Queen Elizabeth Theatre Plaza
- Riley Park – Saturdays June 24, 10am-2pm – 50 East 30th Ave.
Get a complete list of this week’s Kitsilano Market vendors here.
Discover our six other summer market locations on our Markets Page.
It’s high season for berries at the markets right now, and we know you’re all hard at work jamming, baking, and preserving them at their peak.
Our vendors are busy too – not only the farmers, but our artisanal food producers who are using seasonal berries in a number of amazing food items in celebration of our 7th Annual Berry Festival this week.
Look out for micro batched Verrry Berrry Shrub from Mixers & Elixirs, limited edition Blueberry & Lavender Corn Bread Cakes from Nidhi’s Cuisine, traditional Blueberry Pieorgies from Old Country Pierogi, and Blueberry Pakoras from Mandair Farms.
Our friends at Odd Society Spirits are also joining in the berry game with a number of seasonally inspired cocktails like their gin-based BC Bramble and High Stakes Lemonade, featuring BC blueberries.
Our Berry Festival kicks off Wednesday, July 12 at Main St. Station Market and culminates with our annual Berry Pie Bake Off on July 16 at Mount Pleasant Market. Don’t miss farm-fresh berry tastings, kids activities, pie sampling, and special edition recipes like the yummy Blueberry Lemon Pudding Pie below from the BC Blueberry Council.
Blueberry Lemon Pudding Pie
- 2 large (100 g) eggs
- ¼ cup (35 g) cornstarch
- ½ cup (80 g) granulated sugar
- ¾ cup (175 ml) 35% whipping cream
- ½ cup (120 ml) whole milk
- ½ cup (115 g) salted butter, softened
- ¼ cup (60 ml) lemon juice
- 4 cups (600 g) B.C. blueberries, fresh or frozen – divided
- 1¾ cups (240 g) graham cookies crumbs
- ¼ tsp (pinch) cinnamon
- ⅔ cup (150 g) salted butter, melted
- For the filling, whisk the eggs in a medium bowl and set aside.
- In a saucepan, combine the cornstarch, sugar, whipping cream and milk. Cook mixture on medium heat, whisking constantly until heated and thickened for 6-7 minutes. Do not boil.
- Whisk half the hot mixture into the eggs. Return to the sauce pan with the remaining mixture, then whisk in the butter and lemon juice.
- Reheat mixture on low heat for another 3 minutes, again whisking constantly, do not boil.
- Transfer to a clean bowl, cover and refrigerate for 1 hour until cooled.
- For the crust, mix the cookie crumbs and cinnamon in a bowl; add the melted butter and mix. Transfer to a 9” pie dish, and press mixture evenly to the bottom and sides. Refrigerate for 30 minutes.
- Fold 2 cups of the blueberries into the chilled pudding, then pour into the pie shell and top with remaining blueberries.
- Refrigerate for 1 – 2 hours. Serve chilled with a dollop of whipped cream.
Jasbir Mandair has been coming to VFM markets since early 2016, and currently sells her berries, mixed vegetables, and hot pakoras at Riley Park, Trout Lake, Kitsilano, Mount Pleasant, and Main St. Station Markets.
She has been growing commercially in British Columbia since 1983, but her farming roots go much deeper to a childhood spent on her family’s farm in the Punjab. VFM staffers recently had the opportunity to talk with her and tour the farm she runs with her son Sajan in Abbotsford.
Q: Both you and your husband Surinder were born into farming in India. Can you tell us what part of India you’re from, and what kinds of crops your families grew?
A: We farmed in the Punjab. My village was a place called Akara in district Jhalandar, and my husband was from Ghari Baksha. We grew corn, wheat, rice, and sugar cane.
Q: How does farming in India differ from farming in BC?
A: Farming in India was different for two reasons. First, the technology of the time period back in the 60s meant everything was still done by hand and animals such as oxen. Even the watering was done manually – we used to have big wells and the water was drawn by a chain attached to a bucket.
The second difference was the crops themselves – they are completely different from growing and harvesting berries. You cut the wheat at the base and put into bundles; the grain was used for food and the straw remaining was used for feed for the animals. With berries, you pick it and pack it into boxes, but you leave the plant untouched.
Q: What is the most difficult thing about farming in BC?
A: BC is the best place for farming, there is no real difficulty… the weather is good, land is good, water is absolutely the best.
The difficulty is in the work of the farm and finding labor, since the new generation isn’t interested to work on the farm. The other difficulty is selling the product to actually make a living. We can have a really good crop but the price that is paid from the cannery is sometimes not even enough to make ends meet. The profit margin isn’t there – the blueberry can be absolutely amazing but the processor barely pays anything for them.
Q: How many family members are involved in the Mandair operation?
A: There are about 5-30, very dependent on the crop and how much it is producing, and the time of the year. We currently have 5 core “staff members” – my son Sajan, his fiancé Veerpal Kingra and her sister Ramneek, Dildar Virdi, and myself. Now that we have raspberry, we have about 20-25 pickers that come to pick by hand.
Q: What’s your favourite crop to grow?
A: I love all three berries (strawberries, blueberries, raspberries) that we grow but if I had to pick a favourite, I would say strawberries!
Mandair Farms are also known for their great selection of market vegetables, including the popular Punjabi ingredient called Tinde, or apple gourd. Here’s how Jasbir prepares them at home…
Mandair Farms-style Tinde
6 apple gourds, cut into 4-6 pieces
1 onion, sliced thin
1 tomato, diced
1 tsp. cooking oil
1 tsp. fresh ginger, minced
2 cloves garlic, cut fine or minced
1 tsp. cumin
1 tsp. tumeric
Salt and pepper to taste
- Sauté onion, garlic, ginger, and cumin on medium heat for one minute in a teaspoon of cooking oil.
- Add the tomato, tumeric, salt and pepper into the sauté mix and cook for 5-6 minutes on medium low heat.
- Add in the apple gourd and cook until they are soft. For a more pasty sauce, add 1/4-1/2 cup of water.
- Garnish with chopped cilantro and serve hot with rice or roti. Also try stuffing it into a tortilla with some sour cream for a delicious, plant-based lunch.