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22 January, 2016

Low FODMAP Stock

Posted in : Dinner, Every Day Basics, French, Sauces and Pastes, Soup on by : Bryony Campion Tags: , , ,

Being able to pop a stock cube into a soup or stew to add flavour is one of the great unsung conveniences of modern cookery, that is, until you can’t!   Unfortunately the vast majority of stock cubes, even if they are wheat-free, remain high in onions and garlic rendering them unsuitable for the low FODMAP diet.

To make life more convenient, we’d suggest cooking up big batch of this stock and reducing it to a concentrate before freezing in meal size portions.  Freezing in strong purpose made freezer bags will often help to save on space and remember to label them all with the date of production and use within 3 months!

As this is a traditional stock made from bones it is worth remembering that a bit like the stock-pots sold in shops it will thicken at room/fridge temperature due to the gelatin from the bones.  This is not a problem as it will go back to it’s liquid form as soon as it is reheated!

Ingredients

  • Raw or cooked bones (it’s OK to freeze all your Sunday joint bones over a few weeks and save them up to do a big batch!)
  • 2 sticks celery chopped roughly
  • 1 carrot chopped roughly
  • Green tops of a bunch of spring onions (if you replant the white bottoms in a pot of soil on the window sill they’ll grow you new green tops in no time!)
  • 4-5 whole black peppercorns
  • Salt to taste
  • Water

Method

  1. Add the bones, peppercorns and salt to a large stock pot and cover with water.
  2. Bring to a simmer and cover with a lid.  Simmer for 3 hours.
  3. Add the chopped vegetables and simmer for a further 1.5 hours.
  4. Uncover for half an hour to reduce, taste and add salt / pepper as needed.
  5. Strain and use immediatley or cool quickly and keep in a covered jar in the fridge (up to 3 days) or freeze.