Here’s a great low FODMAP stock recipe that is dead easy to follow. I do suggest frozen bones in the recipe but you can easily pick these up by talking to your butcher. (They’ll just pull them out of their freezer). This recipe give you an option to use an instant pot but you can totally just use the old stove top to do the same thing.
Once the stock is done, I suggest freezer bagging anything you use into 2 cups bags, so you have it when you need it in the future!
Beef Stock recipe
It can be hard to find a FODMAP friendly stock in stores. You certainly need to read every ingredient to make sure you are good. If you have a little extra time you can make your own stock for any recipe that requires it in 20mins. (But three hours of cook time.) Making stock is amazingly easy. This recipe I tell you how to do it with a insta-pot but I'll also explain how to do it on the stove.
Servings: 6 cups
Calories: 31kcal
Ingredients
- 1 bag Bones Every time you cook with meat, save the bones in a bag in the freezer. Or Ask the butcher.
- 1 cup Carrot parts Can be scraps from cutting carrots
- 1 cup vegetables that look old from your fridge. low FODMAP vegetables.
- 1 whole medium bock choy Can be the unused tops, can be the whole thing
- 1 cup fresh parlsey left overs from another meal frozen for today
- 10 whole peppercorn
- 1 tbsp onion infused oil
- 1 tbsp garlic infused oil
Instructions
- Turn your oven on to 400f
- Place raw bones on a cooking tray
- Roast the bones for 1/2 hour. They should brown this will add a more robust flavour.
- Throw everything in a pot and fill the port with water. Becareful not to over fill, you want to leave some space for boiling.
Insta-pot method
- Turn the insta-pot on high pressure for 45mins. Allow a natural release.
Stove top
- Bring pot to a boil, then turn it down to low.
- Cover and simmer for ~3 hours
- Skim off the scum floating on top every 1/2 hour.
Straining
- Put a large bowl in the sink.
- Put two knives over the bowl
- Add paper towel/cheese clothe to catch the small pieces
- Put your strainer on top
- Pour contents of pot through strainer, into bowl
- Put the stock back on the stove (or back in the instant port) and reduce the liquid until the stock is desired strength. (I sometimes reduce the liquid by 1/2 to intensify the flavour)
Chill quickly
- To keep things safe, you want to quickly chill the soup. Use an ice water bath in the sink to quickly chill the stock.
- After the stock is cooled, put in in the fridge.
- Tomorrow or 6 hours later skim off the layer of fat on top of the stock
- Freeze the stock as needed, or use it right away!I find 2 cups in a ziplock the best way to freeze.
Notes
Making stock is all about leftovers from the freezer/fridge. We are trying to flavour water, all flavour you can add is good. I keep a scrap bag of ‘off cuts’ of vegetables in the freezer. (Carrot tops, Bok Choy leaves, tops of parsley, fresh ingredients I don’t want to go bad.) I also have a bone bag in the freezer where I keep the bones of chicken/beef/pork.
This recipe is my preferred way of making stock but I often just throw in what’s lying around that I need to use up.
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Nutrition
Serving: 1cup | Sodium: 475mg | Calcium: 19mg | Sugar: 1g | Potassium: 444mg | Calories: 31kcal | Saturated Fat: 1g | Fat: 1g | Protein: 5g | Carbohydrates: 3g | Iron: 1mg