By Malcolm Saunders
Founder: The Light Cellar, Calgary, Canada
Join Malcolm Saunders of the Light Cellar and guest Luka Symons of Good Food + You as they create a nourishing meat stock from scratch.
POULTRY MEAT STOCK
* 3-4 pounds of pastured poultry (can be turkey, chicken, duck or goose) --
bone-in, skin on; either thighs or quarters, or whole chicken. Add them whole, not cut up.
* If you have them, and aren't too grossed out, add a handful of chicken feet to the mix.
* Add enough filtered water to cover by 2 inches.
* 2 tbsp of something acidic like apple cider vinegar, lemon juice, or juice from a ferment
* The extras: anything from this list is just extra and adds important minerals and anti-inflammatory goodness
3-4 carrots, coarsely chopped
one small onion, quartered (leave skins on if they are organic and clean)
3-4 celery ribs, chopped
1-2 tsp celtic salt
2-3 sprigs of fresh herbs (rosemary, thyme, parsley)
2 bay leaves
optional add-in that increases the nutrition: a toonie size of seaweed (dulse or kelp is great),
reishi mushroom slices, astragalus slices, dried nettle, dried shiitake mushroom, turmeric root
- Place everything in a big soup pot or dutch oven. Let sit for one hour.
- If cooking on the stove top, bring to a gentle boil and skim off impurities. Bring down to
a slow gentle simmer, where it's calm on top and just bubbling underneath. (This ensures you retain the gelatin, the most important element you want to consume!)
- Simmer on low for 1.5 hours.
- Alternately, you can place in the oven at 350F at a low simmer for 3 hours, OR cook in a crockpot on low for 6-8 hours. All of these times are considered short cook.
- Strain the chicken and vegetables out of the stock and let cool.
- Debone the chicken and shred the meat, reserve the vegetables to use in a stew or quick soup right away. You can eat the meat or store in the freezer for future meals, but make sure to reserve ALL that liquid gold. This is your meat stock.
Good meal idea: as your chicken cools, start cooking up onions or leeks in a good fat (butter, lard, tallow, coconut oil), and add any other coarsely chopped vegetables. When golden, throw in some of your chicken; add a few cups of meat stock and flavourings to your liking, and you have a one-pot stew ready for dinner!
Ways to consume your meat stock: drink it as tea; chop some chives and a sprinkling of sea salt and a teaspoon of miso; or warm a mugful and swirl an egg in it after taking it off the stove top; use it to braise greens for dinner; make gravy; make soup; use it in a stew; use it to cook your rice, or to thin a sauce.
Easy Upgrades is a series where you will pick up “easy to implement” recipes and ideas you can add-in to your everyday cuisine to upgrade your health.
Visit http://thelightcellar.ca/video/ for more Easy Upgrades!