Stocks and broths are a fantastic but simple way to boost dietary nutrients for picky eaters.
Use them as a base for soups, casseroles as a base for sauces and even to cook pasta, rice or other grains. Your picky eater will be getting extra nutrients without even knowing it!
The addition of bones (e.g. from organic chicken, beef and lamb) will add vital macro minerals such as calcium, magnesium, phosphorus and potassium as well as important amino acids that assist the body in utilising proteins from other sources. This is so important for children who don’t eat much protein.
Ideally always use meat and bones from pasture fed animals.
1 large raw free-range/pastured chicken
2 medium onions, roughly chopped
2 medium leeks, chopped
4-5 sticks celery, chopped
2 large carrots, roughly chopped
2 garlic cloves, roughly chopped (optional)
2 bay leaves
5 whole black peppercorns
5 sprigs fresh parsley
6 litres (10 ½ pints) cold filtered water
2 tablespoons vinegar
Cut the chicken into pieces with legs and wings chopped.
Place into a large stainless steel pot with the water and vinegar. Let stand 30-40 minutes.
Add the vegetables and gently bring to a boil.
Reduce the heat to medium-low, cover and simmer for several 3-4 hours or until the meat falls from the bone.
Skim any foam or scum from the surface every 30 minutes.
If adding any extra green vegetables, do so 30 minutes before the stock is complete.
Remove from the heat and cool slightly.
Place a fine sieve over a large heatproof bowl and carefully strain the stock through the sieve. Discard the solids.
Once cooled to room temperature transfer to the refrigerator. When the fat has hardened and congealed on the top, scoop it off.
Transfer to containers to freeze. Label and date. It will keep in the fridge for about 4 days and in the freezer for up to 3 months. Place in the fridge overnight to thaw.
Makes about 4 litres (7 pints).
Any leftover chicken and vegetables can be used to make a stock e.g. after the Sunday roast. Put the chicken carcass and any vegetables and/or herbs into the pot. A raw chicken will give a slightly cleaner tasting stock.
The addition of the vinegar has the effect of leaching the maximum amount of minerals from the bones of the chicken or meat.
Add other herbs such as oregano, rosemary, thyme etc if desired. Add a pinch of Celtic or Himalayan salt to taste.