How important is good quality chicken stock? It was a nutritionist’s talk (True Foods Nutrition) that really highlighted the benefits to me. Whilst powdered varieties might be quick and easy, there are often lots of nasties included such as MSG.
More importantly, the natural gelatine that comes from the bones is great for your gut; helping you fend off colds and viruses as well as providing valuable minerals to support good digestion.
Using leftovers as we all know is economical. It really is a win win recipe. If you don’t have time to make the stock now – just freeze your chicken bones for up to 1 month.
Chicken bones: 1 -2 carcasses (organic or free range)
1 Large onion, peeled and quartered
2 Carrots cut into 3 chunks
1 Leek cut into 3 or 4 chunks (you can use all the lovely green ends too)
A handful of button mushrooms (these help absorb fat)
1 Garlic clove
1 Bay leaf
A few Parsley stalks
- Add the ingredients to a large pan and cover with cold water
- Add the saucepan lid and slowly bring to a very gentle simmer – then remove the lid
- Top up with cold water and scoop off any fat (it will turn solid when you add cold water)
- Allow the stock to gently simmer for several hours. Add cold water to keep your ingredients covered. Scoop off fat when you can
- Strain and reduce the liquid if necessary – particularly if freezing as this will take up less space in your freezer
- Cool the liquid and pour into a container or portions suitable for refrigerating or freezing
Tips: The vegetables are only suggestions. Use whatever you have in your fridge that needs eating. Remember carrots, onions and leeks are quite sweet.
Be careful to not let your stock boil before straining or it will turn cloudy.
Reserve the fat you have scooped off and dispose of in your bin – it will clog up your drain!
Options: You could use any vegetable but consider what you will be using your stock with in terms of matching flavours.
How kids can help:
- Adding the chopped ingredients to the pan
- Pouring cold water over the ingredients