Stocks
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An age old tradition that seems to have been mostly forgotten about these days is a hearty, nutritious stock. They are the simplest and probably the cheapest thing to make in the modern day kitchen; however, they have been severely neglected of late. Is it the convenience of popping up to the local store to purchase a MSG loaded, colourant and chemical filled pack, oozing with artificial flavours, that draws us to them? Or is it because meat is seldom sold on the bone in these stores? Or is it simply too much a schlep to make? 

If the latter is the case, then you may want to weigh up the health benefits and make a small effort that will contribute exponentially to your health. It’s time to bring them back into fashion and begin cooking with these delicious flavours again. They transform the most bland, flat dishes into magical creations that are seeping with health benefits that conventional cooking can’t come close to.

So what makes them so nourishing? A good homemade stock is filled with minerals from the bone and cartilage that are available in a form that is easy for our body to assimilate. Calcium, magnesium and potassium are the three biggest minerals extracted. Another very important ingredient created in a homemade stock is gelatine. Gelatine acts as a digestive aid and can successfully treat many intestinal disorders. Research has a shown that it can also be a supportive food in many chronic disorders, including anaemia and other disorders of the blood, plus diabetes, muscular dystrophy and even cancer.  

Meat Stock

To make a simple and easy stock with meat, follow this simple recipe:

  • 1kg of bones, cartilage, marrow, hooves, ears (Organic if possible)
  • 2 tablespoons of apple cider vinegar
  • About 2-3L of filtered water

Place the bones etc in a slow cooker, add the water to submerge all the bones, include the vinegar and leave your slow cooker on automatic for 2 to 3 days. Stir once or twice a day. You may need to top up with water occasionally. You want the outcome of your stock to be thick in consistency and gelatinous. Strain the stock through a sieve. Discard the leftovers or feed to your dogs and place the liquid stock in the fridge for a few hours. Once it has cooled, skim off the fat. Refrigerate the fat for future frying. Scoop the stock into appropriate size containers for later use. Freeze what you don’t require. The fresh stock should keep for about 5-7 days in the fridge. 

Chicken Stock

  • 1kg of bones, cartilage, feet, necks (Organic if possible)
  • 2 tablespoons apple cider vinegar
  • About 2-3L of filtered water

Repeat the method above

Fish Stock

  • 1kg of whole fish bones, heads, eyes (most fishmongers will give you off-cuts)
  • 2 tablespoons apple cider vinegar
  • 2-3L of filtered water

Repeat method above

Don’t worry if your stock is not thick and gelatinous. The very fact that you put in a first time attempt and made the effort to create a homemade version will always be far superior to the store bought chemicals. You can increase the thickness by boiling it down (by reducing it), or the next time you make it, include more cartilage and tendons with fewer bones.

Make every effort to source pasture-reared meat and chicken and aim for wild caught fish. Healthy animals come with greater nutrient-density and more minerals and are far less toxic than intensively farmed animals. 

Stocks can be included into a myriad of dishes including casseroles, soups, sauces and gravy. Simply take out one portion of frozen stock and add to the dish as it is simmering. They really do add a lot of magic to a dish and your ratings as a cook with soar with the addition of serious flavour.