Homemade Chicken Stock or Broth

Making your own chicken stock or broth at home is easy and is a great way to use the bones instead of throwing them away.

When I buy chicken I usually get the dark meat quarters which is the leg and thigh still attached. Dark meat is cheaper than breasts, and more flavorful.

Then I cut the bone off of the end of the thigh opposite the leg, then separate the leg and thigh. I also take off any extra skin hanging off the side.

I take a few of the thighs and remove the skin completely and take out the bone. Then I freeze all the chicken in meal sized portions to pull out as needed.

After that, I put all the bones and leftover skin into a stock pot. I put the skin in with it because later when it cools, it’s easier to peel it off the top.

Next, I add some aromatic veggies like celery, onions, and smashed garlic cloves. For a darker, richer stock roast the bones first and also add carrots. It’s not necessary to peel the onions or garlic. They will be strained out, and the nutrients from the skins will be in the stock. If you wash your carrots well you don’t need to peel them either.

Also throw in some black peppercorns, bay leaves, and whole sprigs of thyme.

Then, fill the pot with cold water. You want to start with cold water because sstarting with hot water draws out more impurities and clouds the stock. I know some chefs that even start their stocks with straight ice.

Turn on the heat and let it ride for an hour or two. I like to get it almost to a boil then cut back the heat and let it simmer, never letting it come to a full boil.

Next, strain it into another pot.

From here you have a couple of options..

You can cool it now and then skim the fat off the top, and use it, or you can reduce it even more for a thicker, more gelatinous stock. Either option is good, it just depends on how thick you want it to be. Since I’m going to be using it for stew, I’m going to reduce it some more.

After it cools, the fat comes right off!

What your left with is a luxurious flavorful liquid that can be used as a soup base, in velouté, substituted for water when making rice, and much more!

I don’t add salt to my stocks. I save that for when I make the actual dish. Many of the store bought broths and stocks have salt in them. I prefer to make my own so I have complete control over what goes in.

With store bought stocks you also never know for sure the quality of the ingredients. The best stocks use high quality items and the only way to know for sure is to make it yourself!

It is time consuming, but luckily it freezes well so you can make a big batch and freeze it in smaller portions. This way you can just pull out a little at a time as needed.

Next time you feel like homemade chicken noodle soup, you’re ready to go!

Broth is even easier because you don’t use bones, just the meat and veggies. This is an even quicker and simpler way to make your soup base, although it won’t be as thick and full bodied. It will still be delicious!

For chicken broth, just throw some skinless boneless chicken, onions, celery, smashed garlic cloves, bay leaves, and a sprig of thyme into a pot, cover with cold water, and bring to a simmer. Simmer about an hour or so. Strain out the broth, and use the chicken for chicken salad, or whatever you’d like!

Enjoy!

~Thanks for reading
LC

Tuna and Lentil Bowl

This bowl of goodness is packed with Omega 3’s, low fat protein, fiber, B vitamins, Iron, Folate, Potassium, Magnesium, Phytonutrients, Vitamin E, Selenium, Calcium, CoQ 10, Lutein, Zeaxanthan, Beta-corotene, Vitamin C, and much more!

 

Ingredients:

  • 3oz Seared Tuna, rare, sliced
  • 1/4 cup lentils, cooked in veggie broth
  • 1 tsp garlic, minced
  • 1 1/2 tsp shallots, minced
  • pinch of aleppo pepper (or chili flakes)
  • 1/4 cup tomatoes, seeded and chopped
  • 1/4 cup asparagus, blanched or grilled, cut on a bias in 1/4″ pieces
  • 1/2 tsp each: rosemary, thyme, parsley
  • 1 small handful spinach
  • Sliced scallion for garnish, squeeze of lemon, lemon zest

Method:

  • Cook the lentils, (preferably in homemade veggie broth!)
  • Save some of the broth and set aside
  • Get a saute pan hot with your favorite (healthy) cooking oil
  • Throw in the garlic, shallots, and aleppo, saute about 30 seconds
  • Add the tomatoes and asparagus
  • Saute a minute or 2, then
  • Add about 1/2 cup veggie broth and the miso
  • Fully incorporate the miso while bringing it to a boil
  • Add the lentils
  • Check the seasoning for salt and pepper, if needed
  • Add the herbs, toss it around
  • Throw in the spinach. As soon as it starts to wilt, pull it off the heat
  • Put it all in a bowl and top it with the seared sliced tuna
  • Garnish with scallions and lemon zest, and squeeze some lemon juice on it
  • Enjoy!

**This can be a soup too, just add more veggie broth, and maybe substitute scallops for the tuna! You could even whisk up an egg and drizzle it in while the soup is simmering.

 

Fruits and Veggies to Avoid While Trying to Lose Weight

So, you want to lose belly fat…

While it’s true, whole fruits and veggies are good for you, some are better than others. If you’re trying to lose weight and rid yourself of some extra flab, you’ll want to avoid, or at least keep these to a minimum, and possibly only have them as an occasional indulgence. Especially this one…

  1. Tropical Fruits: This includes pineapple, papaya,mangoes, bananas, and the like. They contain more calories and sugar than other fruits. While they are certainly a better dessert alternative than a slice of key lime pie, they aren’t as effective to weight loss as berries or apples.
  2. Potatoes: The starch found in all varieties of potatoes is what really loads up the calories. Other starchy vegetables that might not be as obvious include carrots, beans, corn, squash, and green peas.
  3. Foods labeled “Fat Free”: Products containing this common statement are notorious for containing excessive amounts of processed sugar. Additionally, some fatty foods can actually help you lose weight by suppressing your appetite, which in turn can cut your daily calorie intake. Olive oil, almond butter, and Greek yogurt are all good “fatty food” choices that can also help you lose weight. To see more, check out Eat This, Not That’s article on8 Fatty Foods That Make You Skinny“.

“Best Diet Tips” also has a really great and informative article on the “Best and Worst Vegetables to Help You Lose Weight“.

In short, the lower the food is on the Glycemic Index, the better they stabilize blood sugar between meals and help to curb your appetite.

Please, become aware of what you are actually putting into your body. Your body will thank you for it.

Thanks for reading ~ LC

Synergy: More Bang for your Buck

Eating whole foods provides a better balance of nutrients than just taking vitamins. The reason is the way the nutrients work together to maximize absorption.

An example of this is the way spinach improves the heath of your eyes.

Spinach contains both lutein and zeaxanthin. These two carotenoids offer a power punch of vision protection. You can increase your macular pigment which helps protect your eyesight within a few weeks just by increasing the amount of spinach you eat.

According to the American Optometric Association both lutein and zeaxanthin working together help to maintain healthy cells in the eyes by filtering high energy blue wavelengths of light, which are harmful to the eyes.

WebMD has an interesting article that can help get you started with research on the perfect food combinations.

And here’s a really handy chart and article to help you find out which foods work best together. Try playing around with some of these. You might even come up with your new favorite recipe!

In the meantime, try this Spinach and Grapefruit salad.. (*hint: The grapefruit helps your body absorb the iron from the spinach!)

 

Spinach and Grapefruit Salad

Ingredients:

  • 1 cup baby spinach
  • 1/2 orange bell pepper
  • 6 grape tomatoes
  • A few slivers of red onion
  • 1/2 grapefruit, cut into wedges
  • 1/2 avocado
  • Small handful of walnuts
  • Drizzle of EVOO
  • Sprinkle of lemon juice
  • A few cilantro leaves
  • Sprinkle of toasted wheat germ

Method:

  • Throw everything but wheat germ in a bowl and mix well
  • Sprinkle the toasted wheat germ over top
  • Enjoy!

**If you zest the lemon before squeezing it you could sprinkle that over top too!