The Humble Chicken Stock - Nature's Cure

Do you like making chicken stock? For me it is the happy ritual that follows the Sunday Roast on Monday morning. Pop the carcass in a large saucepan of water with whatever vegetables you have to hand but preferably at least some of these:-

Carrot
Celery
Leek
Onion
Garlic
Fresh and/or dry herbs
Salt
Peppercorns

I don't even bother to chop the vegetables up - though some of you may prefer to. The onion can be sliced in half and the worst of the papery skin removed, ditto the garlic. If you have parsley, use more stalk than leaf (the leaves can overcook). Bouquet garni in a sachet is perfectly fine if you have no fresh herbs to hand. I have plenty growing outside the kitchen door so usually chuck in some rosemary, thyme, oregano and bay leaves too.

It doesn't really matter what proportions you put in of anything - anything from 1 to 3 carrots/leeks/onions etc and ditto all the other suggestions. It's entirely how you feel and what you have left lying around. It's a great way to use up vegetables which are a little past their prime but not quite ready for the compost! Just bear in mind that the more variety you add, the better the depth of flavor and nutritional benefits.

Talking of which, why have I called it 'nature's cure'? Well, where do I start? Here are a few good reasons:-

- it has anti-inflammatory properties
- it boosts the immune system
- it supports and repairs gut health and digestion
- it improves bone growth and repair


So how does it do all this? 

- the gelatin in chicken broth helps support and/or heal the mucosal layer in the gut, thus improving digestion and potentially playing a part in ameliorating chronic diarrhoea and constipation.

- chicken broth contains glycosaminoglycans (GAGs). Glycine is an important building block for many different acids which keep you body healthy and helps with detoxification and the break down of fat. Glucosamine stimulates collagen production, thus helping to repair joints and potentially reducing pain and inflammation.

- Proline, contained in the gelatin, is also essential for the biosynthesis and strength and structure of collagen and thus helps build healthy skin and muscle tissue. Collagen also helps in wound-healing processes.

- chicken bones are rich in the minerals calcium, magnesium and phosphate which are crucial for good strong bone health. If you add a dash of something acidic - e.g. apple cider vinegar - to the stock before bringing to the boil, the uptake of minerals from the bones into the stock will be maximized.


And that's just the biology. Add to that the emotional comfort of a steaming, tasty bowl of chicken broth brought to you by a loved one when you are feeling under the weather. Or the comfort of that same bowl of chicken broth as the rain lashes down outside on a cold dark day. Or the smell of it as it is being made. Or the satisfaction and sense of wellbeing that even just making it gives you in the knowledge that you are turning leftovers so simply into something so tasty and good for you.

All in all, it's a win-win situation!

Method

1) Take your main ingredients and put them in your stock pot or large saucepan with your chicken carcass/bones
2) Cover everthing with cold water to about an inch above the bones and veg.
3) Add a handful of peppercorns, sea or rock salt, some celery salt perhaps too. You can also add some garlic and ginger - not essential but they have the benefits of added flavour and nutrients/anti-infalmmatory properties.
4) Add approx 1 tablespoon of vinegar (e.g. apple cider vinegar, but any will do)
5) Cover with a lid and bring to the boil (enjoy the aromas!)
6) Once it has boiled for about 10 minutes, turn the heat to a simmer (or pop in the simmering oven if you have an Aga or similar) and allow it to meld for 4 to 5 hours. The longer you leave it, the greater clarity of broth you will get, but don't forget about it and let it boil dry like I sometimes do!
7) Remove all the large ingredients and strain the rest through a fine sieve into jugs.

The stock can either be eaten as a simple broth, with or without the addition of some fine pasta (e.g. orzo or vermicelli) or be turned into another sort of soup (e.g vegetable, french onion) or frozen to be used at another time or as a base for other meals (e.g casseroles).

Enjoy!