Image
A regrettable outcome of modern living, meat processing techniques and our hurry up, throwaway lifestyle has been a decline in the use of meat, chicken and fish stocks. In days gone by, meat was sold on the bone rather than individual filets and whole chickens rather than boneless, skinless chicken breasts. Our ancestors were very thrifty and used every part of the animal by preparing stock or broth reaping many benefits.
This has almost completely disappeared from American kitchens and they are missing out on both flavor and nutrition. We go to great lengths in our training efforts performing intense weight lifting and metabolic conditioning. We log our progress and track our successes but when it comes to nutrition many of us fall short. We look to fulfill our nutritional needs with high temperature processed powders filled with chemicals and additives, packaged and processed foods or nutrients in a pill. Guess what folks? It’s found in nature. Why people keep trying to go against and defy it I have not figured out. There is no substitute for whole foods.
Properly prepared stocks are extremely nutritious containing the minerals of bone, cartilage, marrow and vegetables as electrolytes, a form that is very easy for our body to assimilate. Adding an acid medium during cooking such as unfiltered vinegar or lemon juice helps to draw out the minerals such as calcium, magnesium and potassium into the broth. The proteinaceous gelatin in broth has numerous health benefits. It aids digestion, successfully treats many intestinal disorders and allows the body to more fully utilize the complete proteins that are taken in. Something all trainees need and want.
It will enhance the immune system limiting colds and respiratory infections. I have not been sick since the year 2000. Rich chicken broth –the famous Jewish penicillin—is a valued remedy for the flu. Much better than running to the “doctor” for a toxic dose of antibiotics or side effects from cough syrups and decongestants—they are merely treating the symptoms of an underlying problem. The wise trainee that uses gelatin-rich broth on a frequent basis provides continuous protection from many health problems.
Another belief is that fish head broth contributes to virility. Fish stock, made from the carcasses and heads of fish is especially rich in minerals including all-important iodine. Even more important, stock made from the heads and therefore the thyroid glands of the fish, supplies thyroid hormone and other substances that nourish the thyroid gland. Very rejuvenating, giving more energy and restoring mental abilities. Approximately 40% of all Americans suffer from a deficiency of the thyroid gland with its accompanying symptoms of fatigue, weight gain, frequent colds and flu’s, inability to concentrate, depression and a lot of more serious complications like heart disease and cancer. We would do well to imitate our ancestors from theMediterraneanand Asian regions by including fish broth in the diet.
Besides the numerous health benefits they will add flavor to our food. The stocks form the basis of wonderful, clear, thick, satisfying and beautifully flavored sauces. It is worth taking time and effort into making stock on a regular basis. It can be made in bulk and stored for several months in the freezer.
One of the secrets is to start with quality ingredients. Living on the gulf coast ofFloridamost of us will be fortunate enough to have a friend or relative that fishes. Simply have them save you the heads and carcasses of the fish they catch, freeze until you are ready to use. If not, your local fish market should be willing to do the same and voila–homemade nutrient dense fish stock.
Primal Fish Stock
3-4 fish carcasses + heads, gills removed
2 tbs raw butter
2 onions coarsely chopped
1 carrot coarsely chopped
1 rib celery coarsely chopped
1/2 cup white wine (optional)
2-3 quarts pure, cold water
1/4 cup apple cider vinegar or 1 lemon sliced.
*bouquet garni of 1 bay leaf, several sprigs parsley,
3 sprigs fresh thyme, 5-6 black peppercorns
Melt butter in large stainless steel saucepan and cook veggies covered over a low heat for about 10 minutes. Add the fish carcasses and heads, cover and cook for additional 5 minutes or until slightly opaque. If using the wine add to the pot and bring to a boil. Cover with the cold water. Add the vinegar to the pot and bring to a boil. Skim off (with a slotted spoon) any foam or scum that rises to the top. Add the bouquet garni; cover partially, reduce heat to a simmer and cook for 2-4 hours.
When stock is done, strain broth through cheesecloth lining a large colander. Cool, store in airtight Mason jars in either the refrigerator or freezer depending on when you will use.
*to make a bouquet garni: simply tie up the desired herbs/spices in a small portion of cheesecloth with cotton string
What to do with your stock? Try these recipes and remember the magic is in the stock. . .
Bahaman Style Conch Chowder
2 tbs butter
1 medium onion, chopped
2 stalks celery, chopped
2 carrots, chopped
1 red pepper, chopped
1 small sweet potato, chopped
1 tsp fresh thyme
1/4 tsp red pepper flakes
1/4 tsp ground allspice
2 bay leaves
1 1/2 cups fresh tomatoes, chopped
1 quart fish stock (homemade is best)
1 lb conch, ground or chopped*
1 tbs apple cider vinegar (unpasteurized)
6 sprigs parsley, chopped
2 scallions, chopped
sea salt and cayenne pepper to taste
Het the butter in a large saucepan over medium heat. Sauté the onion, celery, carrots, pepper, potato, thyme, red pepper, allspice and bay leaver for 5-7 minutes, until they begin to soften.
Add the tomatoes and stock and bring to a boil; immediately lower to a simmer. Add the conch and cook for 35 minutes, uncovered. Add the vinegar, parsley, scallions, sea salt and cayenne and simmer for 5 more minutes.
*I first pounded the conch with a meat mallet as it can be tough, then chopped with a sharp knife.
And for the main course. . .
Crawfish Etouffee
1/4 cup butter
1/4 cup celery, chopped
1/2 onion, chopped
1/2 cup chopped bell pepper
2 garlic cloves, minced
1 tomato, diced
1 lb crawfish tails
1/2 tsp sea salt
1/2 tsp freshly ground black pepper
1/2 tsp fresh thyme
1/4 tsp white pepper
1/2 tsp onion powder
Crystal to taste
1/8 tsp cayenne pepper
3/4 cup fish stock
3/4 tbs arrowroot powder
1/4 cup scallions, chopped
1/4 cup parsley, chopped
Hot cooked cauliflower, finely chopped
Melt butter in a large skillet over medium heat. Add onion, celery, bell pepper and garlic stirring constantly for 5 mins. Stir in tomatoes, sea salt, black pepper, thyme, onion powder, white pepper, cayenne, hot sauce and crawfish, cook 5 minutes. Stir in arrowroot powder and cook stirring constantly fro 2 minutes.
Stir in fish stock gradually and cook over low heat for 20 minutes, stirring occasionally. Stir in green onion and parsley and cook 3 minutes. Serve over hot cooked chopped cauliflower. An excellent and much healthier substitute for grits or rice!