The secret is good stock. Like good “flavoured water”. Well maybe good “vegetable/meat flavoured water”. This is the way to eat better and be a better cook. Well your friend will think so anyways. Really homemade stock is the way to shine in a dish that otherwise falls flat. I actually have to tell my mom, that I know why when she made one of my dishes it fell flat. I think that the stock wasn’t tasted, wasn’t concentrated enough and didn’t give the rich flavour we were looking for. This sucks but it makes perfect sense. This is a great example of how store bought stock can make a dish ok, but when you use home made, concentrated stock the dish is a revelation. Well for us low FODMAP people we need to make our own stock. I can’t say that other FODY stocks are bad, I just know from experience when I control the flavour I make an amazing dish. The secret is simple… and something not a lot of people do. Simply taste the stock, if it isn’t concentrated/tastey enough keep reducing the stock until you love it. If you don’t fall in love with it. Stop. freeze it in 1/2 cup cubes. Add it to the next stock with more/different vegetables (in 1/2 cup sizes). Never throw away stock just add it as an “accent” to the next version of stock you make…. this is the key to good eating. Make better stock.
[FODMAP] Chicken Stock
I have spent way too much time working on this recently. I turned a corner in my stock when I went from “white” stock to “brown” stock. This means I’m using real cooked meat in my recipe. It makes all the difference. Really I feel that I enjoy a lot more recipes now that I can make really good tasting stock. It’s a game changer.
[FODMAP] Chicken Stock
Here’s a great recipe for making veggie talk for when you need to feed a vegetatian, or you don’t have any bones to make stalk.
Servings: 4 people
Calories: 65kcal
Ingredients
- 2 lb Cooked Chicken Cheap as you can find. Leg & Thigh are usually cheapest. Roast it for 40 mins at 400~425
- 1 whole carrot
- 1 whole parsnip
- 6 sprigs parsley
- 1 Cup Old Low FODMAP veggies Anythign that's getting old in the fridge
- 1 Cup Fennel
- 1 tbsp infused garlic oil
- 1 tbsp infused onion oil
- 1 whole bay leaf
- 5 grinds salt
- 5 grinds pepper
Instructions
Cooking instructions:
- Cut everything into 2 inch pieces. Add anything from the fridge that you want to use up. (Don’t over power the stock try and add everything in equal portions.)
- Toss in an Instant Pot
- Fill with water to just below the Max line.
- Push the “stock button” or on high for 1 hour. Whatever you Prefer.
- After your time is up turn off the insta pot. (So it doesn't keep it warm and lengthen your natural release)When it's naturally releases.(This is important, natural release promotes "clearer" stock. A quick release will produce a stock that is "cloudier".) Place a large bowl in the sink pour everything in.
- Move Bowl out of sink. Put instaPot bowl in sink, and place calendar over it.
- Pour bowl into the calendar/strainer
- Place bowl back into InstaPot, and "saute": it twice (~1 hour) of boiling to concentrate flavour. (Or longer, depending on what you want it for. I do 1.5 hours sometimes to reduce the size need in freezer, knowling I'll have to add water.)
- Taste stock, add salt to taste.
- freeze in 1 cup serving ready for use.
Nutrition
Sodium: 257mg | Calcium: 5mg | Vitamin C: 1mg | Vitamin A: 5IU | Sugar: 3g | Potassium: 189mg | Cholesterol: 5mg | Calories: 65kcal | Saturated Fat: 1g | Fat: 2g | Protein: 5g | Carbohydrates: 6g | Iron: 1mg
low FODMAP chicken stock
Chicken 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: 18kcal
Ingredients
- 1 bag Bones Every time you cook with chicken, save the bones in a bag in the freezer. Or Ask the butcher.
- 1 cup Carrot parts Can be scraps from cutting carrots
- 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
- 1 whole red pepper can sub any other veg that's getting old in the fridge
- 10 whole peppercorn
- 1 tbsp onion infused oil
- 1 tbsp garlic infused oil
- 1 whole bayleaf
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 4 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.
If you don’t have an Instant Pot, but you want one click here to help support our site.
Nutrition
Serving: 1cup | Sodium: 1410mg | Vitamin A: 751IU | Sugar: 3g | Calories: 18kcal | Carbohydrates: 5g
[Low FODMAP] Beef Stock Recipe
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.
If you don’t have an Instant Pot, but you want one click here to help support our site.
Nutrition
Serving: 1cup | Sodium: 475mg | Calcium: 19mg | Sugar: 1g | Potassium: 444mg | Calories: 31kcal | Saturated Fat: 1g | Fat: 1g | Protein: 5g | Carbohydrates: 3g | Iron: 1mg