Vegetable Stock Low Fat Food

VEGETABLE STOCK

Steps:

• Tip everything into a large saucepan with a pinch of salt then cover with 2 litres of water. Bring to the boil, then reduce to a simmer and cook for 2 hours. Pass through a sieve and use for your intended recipe. Will keep in the fridge for a week and for six months in the freezer.

LOW COST, LOW SALT, LOW FAT VEGETABLE BROTH

Steps:

• Cooking options: Pressure cooker, stock pot or crock pot.
• Pressure Cooker: Put all ingredients in pot. Add water to 3/4 full. Cook at 15 lb pressure for 1/2 hour or so.
• Let cool to reduce pressure.
• Pot: Add water to cover, simmer (very low) on stove for 10 hours or so.
• Crock Pot: Put everything in 6 qt crock pot. Add water to 3/4 full. Cook on low for 10 hours or so.
• The times are approximate though I like to cook it for a minimum of 8 hours unless using the pressure cooker.
• Strain: Line a colander with a clean loosely woven dish cloth and place another colander on top. (The cloth will be sandwiched between the two colanders.) Strain broth, discard the 'mash' - it has no nutrients left!
• Use in recipes calling for broth - I find that the pressure cooker broth is very concentrated and I often dilute it when I use it. Taste yours to see.
• As this broth is salt free, you will have to add salt to taste. I do not add herbs because the long cooking pretty much destroys the flavor. I add them when using the broth to suit the dish I am making, as this is more economical. Because of this, the broth may not taste that great but it will taste just fine used in cooking and for soups.
• The yield is approximate.
• Ideas:.
• Add the bottom of that celery bunch that you usually throw away. Don't forget mushroom peelings. Toss in that lettuce that didn't make it to the salad. Add that nearly empty jar of salsa for flavor. You get the idea. I sometimes include the peel of an orange or lemon - but only one as otherwise the broth is too bitter.
• I used to toss in small amounts of cabbage, broccoli or cauliflower leftovers and get away with it but stopped after one batch was dominated by a bitter cabbage flavour.

LOW-FAT VEGETABLE SOUP

Steps:

• Combine zucchini, carrots, mushrooms, onion and potato in heavy large Dutch oven.
• Add vegetable broth, crushed tomatoes, stewed tomatoes, 3 tablespoons parsley, cilantro, garlic, basil and oregano.
• Bring mixture to boil.
• Reduce heat, cover and simmer until vegetables are tender, about 30 minutes.
• Strain cooking liquid into large saucepan; reserve vegetables.
• Place 3 cups vegetables in blender.
• Add 1/4 cup cooking liquid.
• Puree until smooth.
• Stir puree into remaining cooking liquid in saucepan.
• Return remaining vegetables to cooking liquid.
• Season to taste with salt and pepper.
• (Can be prepared 5 days ahead. Cover and refrigerate.) Bring soup to simmer.
• Ladle into bowls.
• Sprinkle with additional parsley.
• Serves 8.

VEGETABLE STOCK WITH KITCHEN SCRAPS

Steps:

• Place onions, celery and carrot in a gallon-size sealable plastic bag and place in the freezer. Add vegetable and herb trimmings until the bag is filled.
• Place the vegetable-herb mixture in a large pot. Add water (add more, if needed to cover vegetables), peppercorns and bay leaves. Bring to boil; reduce heat to a gentle simmer. Simmer, partially covered, without stirring, until the vegetables are very soft and the liquid is golden brown, about 2 hours.
• Line a strainer with cheesecloth and place it over a large bowl. Carefully pour the liquid through the strainer to collect the solids and any grit at the bottom of the pan. Press the vegetables into the strainer to extract any liquid. Let cool, then refrigerate or freeze for future use.

BASIC VEGETABLE STOCK

Steps:

• Preheat oven to 400 degrees F.
• In a large bowl toss the oil with onions, carrots, garlic, leeks and arrange them in a roasting pan.
• Place pan in oven and roast, stirring once, for 45 minutes or until golden brown and tender.
• In a large saucepan or stock pot combine the roasted vegetables with carrot tops, thyme, rosemary, bay leaf, peppercorns, clove and water. Bring to a boil, reduce heat and simmer, stirring occasionally for 1 hour or until the broth is reduced to about 8 cups. Strain.
• Additions for Summer Stock: summer squash, tomatoes, green beans, eggplant, bell peppers, corn cobs, marjoram, oregano, basil.
• Instead of first roasting vegetables, saute them over high heat for 5 to 10 minutes or until vegetables begin to brown. Complete recipe as above.
• Additions for Winter Stock: celery root, parsley root, dried sage, mushrooms (both dried or 1 pound fresh).