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Scroll down for instructions and our favorite family recipes… Copyright © 2009 Health Craft, Inc., all rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior written permission of Health Craft, Inc. For more recipes, cookbooks and DVD’s on waterless, greaseless, induction cooking Enter Store |
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Healthy Stocks & Sauces We encourage those who are just beginning to cook or are aspiring to be a great home cook to begin the learning process with stocks, sauces, and then, soups and stews. They will not only give you’re a firm foundation in the basic techniques of preparation and the chemistry of it all, but you will thoroughly enjoy the results. In this section of our website we will focus on the very foundation or all cuisines: Stocks and Sauces. All experienced cooks and chefs rely on freshly make stocks and sauces to add delightful flavors to appetizers, vegetables, entrees, soups, and sauces. Thus began an endless quest to improve the taste of our daily meals. No matter how skillfully cooked, the natural juices of meats, poultry, game, fish and vegetables are not enough to develop the tempting flavors we expect in our meals. That is where Stocks and Sauces take over. Excellent cooks learned that adding stocks during the cooking process enhances the flavors of many dishes, and Sauces compliment the dishes cooked. |
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It’s important to note that the preparation of stocks and sauces requires the use of some water. It is one of the few exceptions we will mention on our website on waterless, greaseless cooking. Nevertheless, the even heat conductivity of Health Craft waterless, greaseless, induction cookware moves the heat across the bottom and up the sides of the pans, providing perfect heat control for the preparation of great stocks and sauces. At first glance, stock and sauce preparation may appear to be a deeply held secret of professional chefs. This is far from true. Anyone can unlock the flavor-enhancing magic of stocks and sauces with easy-to-use preparation techniques and readily available ingredients. And the good news is that stocks and sauces are relatively inexpensive to prepare, produced with less expensive cuts of meat and their trimmings. A tall 6- or 7-quarts covered stockpot and a strainer/steamer basket that fits down inside the stockpot are the basic tools needed to create the foundation for great stocks and sauces. |
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Stocks are classified into two main categories, white and brown. Each has specific roles to play in cooking, and will often be mentioned in the recipes contained on this website. White Stocks… We will begin our understanding with the preparation of white stocks. These are generally light in color and are used by cooks seeking to add delicate flavors to vegetables, poultry and fish. White stocks are made with a mix of raw poultry, fish, veal or pork, almost any kind of bones, aromatic vegetables and herbs, peppercorns and water. A rule to follow is that the higher the percentage of solid ingredients to water, the more flavorful the final stock. Proper control of heat during cooking is essential when making stocks. Use the following heat control sequence when preparing white stock. Put the 6-quart Pasta/Steamer basket inside of the 6½-quart “tall” Stockpot and place the meat in the basket. Fill the Pasta/Steamer Basket with water to about an inch below the large perforated holes and bring the mixture to a boil over medium-high heat. Then quickly reduce the heat setting to medium-low heat. That is the vital first step. The next step is to skim off the froth (fat and scum) that rises to the surface. This waste must be skimmed off to create a clear stock. It is very important not to accidentally allow the stock to return to a boil once the heat has been reduced. Re-boiling will produce a cloudy stock with reduced flavor and may even burn the stock, turning it brackish in color. Once skimmed off, aromatic vegetables and herbs are added to the brew. Perhaps the most important pivotal step to making effective stock is the simmering long enough to extract the maximum flavors from the ingredients. General cooking times are: Fish stock for 30-45 minutes Chicken stock for about 3 hours Veal stock for up to 4 hours |
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Brown Stocks… Brown stocks are made using essentially the same cooking methods except the bones, meat and aromatic vegetables are browned in a stockpot over medium heat. After browning, the meat, bones and vegetables are transferred to the 6-quart Pasta/Steamer Basket, and the Basket is place inside of the 6 ½-quart Stockpot along with water, aromatic herbs and peppercorns Again, the percentage of water to solid ingredients should be as low as possible. After the mixture is brought to a boil, the heat is immediately reduced to a simmer. Next, the froth is removed and skimmed off periodically as it rises to the top, and the stock is simmered for about 4 hours. Brown stocks are rich in color and essential in enhancing the flavors of soups, stews, game, red meats and brown sauces. In the final process, and with both white and brown stocks, the Pasta/Steamer Basket is raised and the natural delicious juices are allowed to strain back into the stockpot. The basket contents, or remouillage, can be reserved and frozen as a starter for your next batch of stock. This is an excellent way to save money. The stock is then placed in the refrigerator and cooled sufficiently for the fat to coagulate on the surface. Once the fat is removed, you can either use the stock immediately of freeze quantities of 1 to 2 cups, ready to use as needed. Following the above simple practices will provide a welcome supply of magical stocks to create exciting new tastes in your culinary travels. Your family and friends will applaud your efforts as never before. You can freeze stock up to 3 months to be used when needed. Some cooks place their stock in ice cube trays and make handy, frozen cubes of stock. The results are stored in sealed plastic bags to prevent freezer burn. Nothing compares to the flavor enhancements of healthy, low-sodium, stock prepared in your own home kitchen. Creating exciting sauces from stocks will give you a feeling of achievement, and your family and friends will be grateful with every exciting morsel prepared with homemade stocks. |
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H E A L T H Y R E C I P E S NOTE: The recipes in this chapter have been created using the natural sodium provided by fresh vegetables and cooking methods that promote vitamin and mineral retention. They should not be confused with commercially manufacture stocks, broths, or consommés, which most often contain preservatives, gums and a considerable amount or processed sodium (salt), none of which promote good health. When using commercially prepared products, be sure to read the label for Nutritional Facts. ________ |
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Low-Sodium Chicken Stock Yields: 8 cups Preparation Time: 3 hours Equipment: French Chef Knife, Cutting Board, Kitchen Machine food cutter, 6-quart Pasta/Steamer Basket, 6 ½-quart Stockpot 3 to 4 pounds whole chicken, cut up, or 3 to 4 pounds necks and backs 4 quarts water, about 2 onions, coarsely chopped blade #3 2 carrots, coarsely chopped blade #3 2 celery ribs, coarsely chopped with knife 1 bay leaf 2 sprigs thyme or 1 teaspoon dried 4 sprigs parsley with stems 8 peppercorns, cracked Place the 6-quart (6 L) Pasta/Steamer Basket in the 6 ½-quart Stockpot. Place the cut-up chicken in the basket and fill the pan with water to 1 inch below the large perforated holes in the basket. Bring to a boil over medium-high heat. With a large serving spoon, skim off the froth (fat and scum) that rises to the surface of the water and discard. Add the balance of the ingredients. Reduce the heat to low, cover the pan, open the vent and simmer for about 3 hours. To strain the stock, lift the steamer basket above the liquid level and gently press the juices out with a large serving spoon. The basket contents can be discarded or reserved and frozen as a starter for your next batch of stock. To remove the fat, allow to cool slightly, place the stock in the refrigerator. When it has cooled, the fat and debris will rise to the surface. Skim off and discard. To store, package in 1-cup quantities and freeze up to 3 months. V A R I A T I O N S Low-Sodium White Veal, Beef of Pork Stock Replace the chicken with 3 to 4 pounds of meaty veal, beef or pork bones, meat and trimmings. Cook as directed. ∞ ∞ ∞ |
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Low-Sodium Fish Stock Yields: 8 cups Preparation Time: 30 minutes Equipment: French Chef Knife, Cutting Board, Kitchen Machine food cutter, 6-quart Pasta/Steamer Basket, 6 ½-quart Stockpot 4 pounds whole cleaned fish, filets removed and reserved for another use 3 quarts water 2 onions, coarsely chopped blade #3 2 carrots, coarsely chopped blade #3 2 celery ribs, coarsely chopped with knife 1 bay leaf 2 sprigs thyme or 1 teaspoon dried 4 sprigs parsley with stems 1 slice orange peel 4 peppercorns, cracked 1 cup Chardonnay or other dry white wine Place the 6-quart (6 L) Pasta/Steamer Basket in the 6 ½-quart Stockpot. Place the fish parts in the basket and fill the pan with water to 1 inch below the large perforated holes in the basket. Bring to a boil over medium-high heat. With a large serving spoon, skim off the froth (fat and scum) that rises to the surface of the water and discard. Add the balance of the ingredients. Reduce the heat to low, cover the pan, open the vent and simmer for 30 to 45 minutes. Do not allow the stock to return to a boil. To strain the stock, lift the steamer basket above the liquid level and gently press the juices out with a large serving spoon. Discard the basket contents. To remove the fat, allow to cool slightly, place the stock in the refrigerator. When it has cooled, the fat and debris will rise to the surface. Skim off and discard. To store, package in 1-cup quantities and freeze up to 3 months. V A R I A T I O N S Shellfish Stock Replace the chicken with 3 to 4 pounds of lobster, slams or shrimp meat and trimmings. Cook as above. ∞ ∞ ∞ |
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Low-Sodium Brown Veal Stock Yields: 8 cups Preparation Time: 4 hours Equipment: French Chef Knife, Cutting Board, Kitchen Machine food cutter, 12-quart Stockpot, 6-quart Pasta/Steamer Basket, 6 ½-quart Stockpot 3 to 4 pounds meaty veal bones, meat and trimming 2 onions, coarsely chopped blade #3 2 carrots, coarsely chopped blade #3 2 celery ribs, coarsely chopped with knife 2 tablespoons tomato paste 4 quarts, water (about) 1 bay leaf 2 sprigs thyme or 1 teaspoon dried 4 sprigs parsley with stems 8 peppercorns, cracked not crushed In the 12-quart Stockpot, preheat the pan over medium heat, brown bones, meat and trimming thoroughly, about 10 minutes, stirring occasionally. Do not burn. Remove the bones, meat and trimmings to a platter. Add onions, carrots and celery. Saute until lightly browned, about 5 minutes. Add the tomato paste and sauté until the paste turns reddish-brown in color, about 5 to 7 minutes. Do not allow the residue that forms on the bottom of the pan to burn. Deglaze the Stockpot with ½ cup water. Remove the Stockpot from the heat and transfer all the ingredients, including the liquid, to the Pasta Steamer basket place inside the 6-quart Stockpot. Fill the pan with water to 1 inch below the large perforated holes in the basket. Bring to a boil over medium-high heat. With a large serving spoon, skim off the froth (fat and scum) that rises to the surface of the water and discard. Add the balance of the ingredients. Reduce the heat to low, cover the pan, open the vent and simmer about 5 hours. Do not allow the stock to return to a boil. To strain the stock, lift the steamer basket above the liquid level and gently press the juices out with a large serving spoon. The basket contents can be discarded or reserved and frozen as a starter for your next batch of stock. To remove the fat, allow to cool slightly, strain through a fine sieve, and place the stock in the refrigerator. When it has cooled, the fat and debris will rise to the surface. Skim off and discard. To store, package in 1-cup quantities and freeze up to 3 months. V A R I A T I O N S Low-Sodium Brown Beef or Pork Stock Replace the veal with 3 to 4 pounds of meaty beef or pork bones, meat and trimmings. Cook as above. ∞ ∞ ∞ |
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Low-Sodium Pan-Roasted Vegetable Stock Yields: 8 cups Preparation Time: 1 hour Equipment: French Chef Knife, Cutting Board, 12-quart Stockpot, 6-quart Pasta/Steamer Basket, 6 ½-quart Stockpot 3 onions, halved and quartered 6 carrots cut in 1-inch pieces 6 celery ribs, cut in 1-inch pieced 3 cloves garlic, minced 2 tablespoons tomato paste 1 bay leaf 2 sprigs thyme or 1 teaspoon dried 4 sprigs parsley with stems 8 peppercorns, cracked not crushed 3 quarts water In the 12-quart Stockpot, preheat the pan over medium heat, dry sauté onions, carrots, celery and garlic until slightly browned, stirring occasionally. About 7-10 minutes. Add the tomato paste and sauté until the paste turns reddish-brown in color, about 10- 15 minutes. Do not allow the residue that forms on the bottom of the pan to burn. Deglaze the Stockpot with ½ cup water. Remove the Stockpot from the heat and transfer all the ingredients, including the liquid, to the Pasta Steamer basket place inside the 6-quart Stockpot. Fill the pan with water to 1 inch below the large perforated holes in the basket. Bring to a boil over medium-high heat. Reduce the heat to low, cover the pan, open the vent and simmer about 1 hour. Stir occasionally. Do not allow the stock to return to a boil. To strain the stock, lift the steamer basket above the liquid level and gently press the juices out with a large serving spoon. Discard the basket contents. To store, package in 1-cup quantities and freeze up to 3 months. ∞ ∞ ∞ |
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the quick & easy way Serves: 8 Preparation Time: 35 minutes Equipment: French chef knife, Filet knife, Cutting Board, Kitchen Machine food cutter, 6-quart Stockpot 2 pounds (1 kg) lean ground beef 1 onion, peeled and chopped #2 blade 2 cloves garlic, minced 1 28 ounce (800 g) can plum tomatoes, diced 1 12 ounce (350 g) can tomato sauce 3 tablespoons Italian seasoning 2 tablespoons sugar Preheat 6-quart Stockpot over medium-high heat for 3-4 minutes. Sprinkle a few drops of water in the pan. If the water droplets dance, the pan is ready. If the water evaporates, the pan is not hot enough. Place the ground beef in the hot, dry pan, which will be about 400°F (200°C). Cover the pan, and open the vent and dry sauté until cooked, about 10 minutes, stir occasionally. Drain fat drippings. Add onion and garlic to meat, and continue to sauté, stirring often. Add all other ingredients, reduce to low-heat, and simmer 15-20 minutes. NUTRITIONAL BREAKDOWN PER SERVING: Calories 261; Fat Grams 15; Carbohydrate Grams 0; Protein Grams 21; Cholesterol mg 70; Sodium mg 154. THE POINT SYSTEM: Calorie Points 3 ½; Protein Points 2 ½; Fat Grams 15; Sodium Points 6 ½; Fiber Points 1; Carbohydrate Points ½; Cholesterol Points 7. ∞ ∞ ∞ |
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