Vegetable Stock

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Vegetable Stock Recipe by HealthyMe Colleen Kincius

  • 4 cups vegetable trimmings
    • See examples below. This includes skins, root ends, stems, etc.
  • 3 cloves garlic, crushed
  • 12 whole peppercorns
  • 2 bay leaves
  • Optional – trimmings and bones from chicken carcasses

Save these example vegetable trimmings: asparagus, beet greens, bell peppers, carrots, celery, chard, collards, corn cobs, eggplant, fennel, garlic, green beans, kale, lettuce, mushrooms, onion, parsley, parsnips, pea pods, potatoes, turnips, winter squash, zucchini and other squash. Avoid vegetables like Brussels sprouts, broccoli, or cauliflower as they will add a bitter taste to your stock.

Save these example herb trimmings: basil, dill, cilantro, oregano, parsley, thyme. Use no more than 3 – 4 herbs so the flavors don’t compete, producing undesirable results.

Instructions:

*Store scraps in a ziplock bag or freezer safe container in the freezer until you have about 4 cups worth of scraps. They will last up to 6 months. Once you have saved enough scraps, proceed with the following instructions:

  1. Place the vegetable trimmings (plus optional chicken carcass, if using) in a large stock pot or dutch oven. Fill the pot an inch or two above the trimmings with cold water and add crushed garlic cloves (skins and all), peppercorns and bay leaves.  
  2. Cover and bring to a boil. Reduce heat to a simmer and cook for 25 – 30 minutes. (Increase to 90 – 180 minutes if using chicken carcass.)
  3. Strain the broth through a sieve into a large bowl. Once it has cooled down enough to touch safely, press down on the solids to squeeze out any extra liquid.  

The broth will last 4 – 7 days in the refrigerator or three months frozen.

Tip: Portion out the broth into one-cup containers (leaving room for expansion) and freeze. These portions will be handy to use in future recipes. You can also measure and freeze the broth in ziplock baggies – just be sure to wait until it has cooled completely before pouring into the plastic bags.
Nutrition: Stock is great to drink when you have a common cold. It can help keep you hydrated, provide nutrients from the vegetables, and assists with opening up your nasal passages and sinuses via steam. Further benefits are found in the flavorful ingredients, such as garlic, onions, ginger, and herbs, which contain powerful antiviral, antibacterial, and antifungal properties. When you make your own stock, you not only save money and reduce waste by not buying store-bought varieties, you also avoid consuming unnecessary and unhealthy ingredients, such as added sugar and salt.

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