Convenience Food With Nutrients to Go Go!
If you were in Perth last Thursday did you get caught out with that sudden taste of winter weather we had? I certainly did, and probably more so than most, as it was the kids School House Swimming Carnival that morning. As the kids were finishing their races, the rain settled in and the thunder started. I hadn't organised dinner and after being out in the cold & getting a wee bit damp, I really felt like soup! And thought the kids would love it after shivering their you-know-what's off all morning!
I wracked my brain for any stock I had in the freezer... yes, a fish stock that I'd made a couple of months prior. Not ideal, as hadn't made soup with fish stock before, but with a bit of left over coconut milk from the weekend in the fridge, lemons, tamari and coriander from the markets - an Asian Inspired soup sprung to mind! We'd had meat dishes already in the week, so something relatively light, warming and nourishing was perfect. It was delicious and so simple and quick to prepare and the kids happily went off to school with leftovers the next day!
Home made bone stock ready to go in the freezer or fridge - for me - is convenience food, with nutrients to go go! I always have some tucked away in the freezer, 'for a rainy day' so I can whip up a quick, delicious soup or one pot type meal with cell loving goodness and nourishment.
Home made bone stock (or broth) is another Hero of the food world. Most food cooked on the bone is going to be better for us, and then stock that's gently simmered for hours, with the minerals gently leached from the bones, has those healing and medicinal properties amplified. Use any bones, preferably organic and grass fed, otherwise if not certified organic, as toxic free as possible and grass fed for extra cell loving goodness.
A basic soup recipe: I had been out all morning, hadn't put my mind to dinner, but all i really needed was a few leftover veggies, flavouring eg onion, spices and my stock. I've posted a recipe for home made chicken stock previously, you can find it here. Replace the chicken for lamb, beef or fish bones. For anyone not familiar with making a basic soup, here are some tips:
Quantity: a family of 4.
Preparation Time: about 5 minutes
Cooking Time: 10 - 20 minutes (depending on the vegetables used)
- 4 cups Home made bone stock. If it's frozen, place it in a bowl of hot water, it will defrost enough to get out of the jar in about 15-20 mins (while your prepping & sautéing veggies).
- 1 Onion or Leek (which ever is in season)
- Add 3 or 4 cups of vegetables (depending how thick you'd like the soup). Leftover vegetables eg Pumpkin and/or sweet potato are wonderful, zucchini, mushrooms, silver beet, spinach etc.
- 1/2 tsp salt
- Saute onion (or leek) until it softens.
- If you have garlic, ginger & spices eg turmeric, cumin, cinnamon, add them at the last minute to release the flavours and gently cook.
- Add 4 cups of stock and the salt. Tip: I used about 2.5 cups of stock & topped up with filtered water & about 3/4 cup of coconut milk I had leftover, to make up the 4 cups.
- Bring to the boil and then gently simmer for about 15 - 20 minutes or until the vegetables are soft. If using less starchy vegetables eg zucchini, spinach or silver beet, the cooking time will be quicker eg 5 or 10 minutes!
Flavour & Nutrient Enhancers to add:
- 1 tbsp dulse or other sea vegetables
- Tamari (similar to soy sauce and wheat free)
- fresh herbs from the garden: parsley, basil, coriander, oregano
- Organic cream
Bone stock is incredibly healing, particularly for our digestive systems. If you suffer from digestive discomfort or a related illness, check out these ideas on how to enjoy it more regularly:
- in sauces or gravies
- pilaf dishes
- cooking grains
- & for something really medicinal & healing - sip a warm glass of stock with your meal or at anytime of the day.
Now I'd love to hear from you. If you're already making your own bone stocks & soups, what tips do you have to share with us?