Costco does frequently have low FODMAP stock. It’s ok stock but nothing to write home about. Certainly buying it is a lot easier than making it if you value your time. I don’t really find it challenging to make stock as It’s something I do while doing other things. Yet, another trip to Costco. We had a food processing day. We elected to make multiple loads of stock instead of freezing the ingredients and thawing them to make stock later. This resulted in trying to make 4 loads of stock at the same time.
Full size baking trays in the oven with 4 batches of stock.
(2 “loads” of stock per full size baking sheet.) It gave me an excellent perspective on stock making through the different methods that I could make them. (Insta pot, Slow Cooker, Stove Top.) The secret to making stock this way is to pick flavourful ingredients and assume that 1 tray will make ~8 servings(Double batch of stock). So pick your vegetables for 1 serving and you should be safe to multiply it by 8.(Stay in green according to Monash) Said another way, 1 batch of stock for me typically yields about 4 cups of stock. 1 cup of stock is usually a serving. It can be less of a serving in sauces but it’s a good rule of thumb to live by. I usually run my stock ingredients twice. That means I drain stock and refill the ingredients with water to get a second run out of the same ingredients. This gives me the 4th cup of stock and I usually incorporate this back into the first run of stock. After I have both batches finished I typically will reduce the volume of stock by 3/4. This give me a nice concentrated stock that stores compactly. I often will add water back to reconstitute the stock. (And this will help to thaw my Stock Cubes.)
My analysis of the different methods:
Stock pot vs Slow Cooker vs Insta pot
Slow Cooker
Positives:
Set it and forget it. Throw everything in. Put in on for 12 hours.
It reduces as it cooks.You do lose some water over the 12 hours which makes it better easier to reduce
Cook anywhere there is a plug – This is something people don’t think about, but I have cooked stock in many rooms in my house.
Negatives
It’s Slow – 12 hours is just a long time.
Can’t control heat – you pick low or high, if low still creates too much of a boil you can’t do anything about that. A boil will agitate the ingredients and cause your stock to be cloudy. Most times this isn’t an issue but it depends on your SlowCooker/CrockPot.
Stock Pot
Positives:
It’s massive. I could put two batches of Stock one Stock Pot.
It reduces as it cooks.You do lose some water over the 12 hours which makes it better easier to reduce
You can control the heat to exactly where you want it. (You want it just simmering so that you don’t agitate it and make a cloudy stock.)
Negatives
It’s Slow – 12 hours is just a long time.
Your stove is occupied for 12 hours or longer
Instapot
Positives:
It’s Fast Throw everything in. It’s done the first round in ~ 2 hours
Cook anywhere there is a plug – This is something people don’t think about, but I have cooked stock in many rooms in my house.
Does not need a stove element
Low Agitation: The increase pressure means that the stock doesn’t boil and hence doesn’t agitate the ingredients, and produces a very clean/clear stock. (Must use natural release for “No Boil”. If you quick release it will agitate your stock and produce a murky stock.)
Negatives:
Natural release: It’s better to use a natural release, when making stock and you need to actually turn off the pot after it’s done cooking so that it will cool enough to do a natural release. (The residual heat of the stock makes takes a long time to reduce especially with “Keep Warm” on.)
Over all, I find the Instapot the best option, as it’s the best use of my time and lease use of power to complete the same amount of work. There is nothing wrong with the other methods, I just like the speed of the insta pot.
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.
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.
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.
Prep Time10 minutesmins
Cook Time30 minutesmins
Total Time40 minutesmins
Course: Dinner
Cuisine: American
Keyword: pantry, stock
Servings: 4people
Calories: 65kcal
Ingredients
2lbCooked ChickenCheap as you can find. Leg & Thigh are usually cheapest. Roast it for 40 mins at 400~425
1wholecarrot
1wholeparsnip
6sprigsparsley
1CupOld Low FODMAP veggiesAnythign that's getting old in the fridge
1CupFennel
1tbspinfused garlic oil
1tbsp infused onion oil
1wholebay leaf
5grinds salt
5grindspepper
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.)
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.
Prep Time20 minutesmins
Cook Time3 hourshrs
Total Time3 hourshrs20 minutesmins
Course: Main Course
Cuisine: American
Keyword: stock
Servings: 6cups
Calories: 18kcal
Ingredients
1bag BonesEvery time you cook with chicken, save the bones in a bag in the freezer. Or Ask the butcher.
1cupCarrot partsCan be scraps from cutting carrots
1wholemedium bock choyCan be the unused tops, can be the whole thing
1cupfresh parlseyleft overs from another meal frozen for today
1wholered peppercan sub any other veg that's getting old in the fridge
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.
I was feeling a little tired this morning so I figured why not be productive by making some stock. My Dad is coming over this weekend so I needed to make some vegetarian recipes. To help with that I thought that it might be time to make a vegetarian soup. Of course if you are going to make soup you need to have stock. It’s really hard to find FODMAP stock as most recipes use onion and that’s a no-no. I decided it was time for me to take up the challenge and make some FODMAP friendly vegetarian stock.
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!
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.
Prep Time20 minutesmins
Cook Time3 hourshrs
Total Time3 hourshrs20 minutesmins
Course: Main Course
Cuisine: American
Keyword: stock
Servings: 6cups
Calories: 31kcal
Ingredients
1bag BonesEvery time you cook with meat, save the bones in a bag in the freezer. Or Ask the butcher.
1cupCarrot partsCan be scraps from cutting carrots
1 cupvegetables that look old from your fridge.low FODMAP vegetables.
1wholemedium bock choyCan be the unused tops, can be the whole thing
1cupfresh parlseyleft overs from another meal frozen for today
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.
