Bone Broth v Stock – A Chef’s Perspective

Bone Broth

Perhaps some of you have been wondering the difference between a Stock or a Bone Broth! Hopefully this will provide a better understanding.

Stocks have been made for centuries long in the back of almost every good kitchen! They are the key to a plethora of amazing sauces and reductions. Sauces add flavour, moisture & harmony to a dish, and no great restaurant would be without them!

On the home front, I think many will remember their mum or grandma serving hearty nourishing brothy chicken or beef soups when unwell. It’s definitely not news to many that there are amazing healing properties in that pot of liquid gold! Over recent years, those with a keen knowledge of health have come to use and understand the incredible benefits of the amazing elixir that it is and it’s now even fashionable to sip on a cup of tasty broth! Who knew!

As a Chef, here are the main differences that I see between Stock versus Broth.
There are 3 different types of Stock or Broth. 
– Broth or Bouillon which is typically made from a whole meat like a whole chicken. It’s usually cooked for a short period of time and is usually fairly clear because of the high protein content. It has a strong flavour with underlying strength from the gelatinous meat. The tender meat can then be eaten also.
– Stock is usually made from the carcasses or bones of an animal with a small amount of meat (eg, necks, meaty ribs, shanks or wings), simmered for a short time and used in the production of soups and sauces.
– Bone Broth is also usually made from the carcasses and bones of an animal with a small amount of meat (eg. necks, meaty ribs, shanks or wings) and simmered for a long period of time for its health benefits and used as a nourishing drink or can be used in recipes where stock is required.
I won’t talk much more of Bouillon so I’m going to refer to Basic Stock as ‘Stock’ and Bone Broth as ‘Broth’ for the rest of the article, so you’re not confused!! 😉

When we talk stock we also differentiate between 2 very distinct types of stock. (These differences can be put into place when making a Bone Broth too.) Those 2 types are White Stocks and Brown Stocks.
White Stocks form the basis of many White Sauces (eg. Veloute) and soups. The unroasted bones and mirepoix (French term for carrots, celery and onion) are added to a stockpot with cold filtered water. This produces a nice white/clear colour. A Bouillon is made with unroasted meat and vegetables also.
Brown Stocks form the basis of brown soups, braises, casseroles and reductions and brown sauces. As the term suggests they are brown from the bones and mirepoix being roasted first. I tend to make brown stocks the most, as the caramelisation from roasting brings such full well rounded flavour.

Then we look at the simmering times for Stocks versus Bone Broths.

– Fish Stock would normally be simmered for about 30 minutes

– Chicken Stock for about 2-4 hours

– Beef or Lamb Stock about 6-8 hours.
Bone Broths on the other hand, are simmered for about 20-24 hours! You can get great flavour in a stock over just a few hours, but some much larger health benefits over a longer simmer.

Along with gelatine which heals the gut and collagen which cushion the joints and helps to heal cartilage, bone broths contain minerals (can’t have enough of them right!), and two important amino acids – Glycine and Proline.
Glycine has a whole range of health benefits, including:
– Reducing inflammation in the body
– Aiding with digestion
– Boosting immunity
– Protecting collagen in joints and
– Helping build lean muscle mass.
Proline also has a range of health benefits:
– Aids the body in breaking down proteins for use in healthy cells
– Helps in the formation of collagen and
– Essential to the maintenance of healthy skin and connective tissues.

Some suggest that the longer a stock simmers the higher in histamines it can become. A White Stock would tend to be lower in histamines. So if you are on a low-histamine type regime, you may wish to make a white stock and simmer for a shorter length of time, meaning more of a ‘stock’ or ‘bouillon’ as opposed to ‘broth’. For the GAPS introduction diet, it may also be more suitable to keep to a whiter/lower histamine type stock or bouillon, where we’re avoiding too much gelatin.

With a broth, it’s important to add the apple cider vinegar as it helps to release more minerals from the bones of the stock! Definitely don’t miss that step!

Traditionally when making stocks, you would’t salt a stock during the cooking process. You would normally season the dish you add the stock to to avoid an overly salty finished product. However, when I make bone broth, the amount of salt that I add is ok, and I will tend to add even more salt to the final dish. If you are making broth just to drink adding the salt is especially important during or after cooking as it will make it much more enjoyable to drink.

I hope this clears some of the confusion for some of you and I hope it inspires you to make some of your own bone broths!
Bone Broth 2

Brown Chicken Bone Broth
Yields 6
Beautiful flavoursome bone broth to add to all manner of different dishes or drink for healing and nourishment.
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Prep Time
10 min
Cook Time
25 hr
Total Time
25 hr 10 min
Prep Time
10 min
Cook Time
25 hr
Total Time
25 hr 10 min
Ingredients
  1. 2kg Organic Chicken Bones or Frames (Approx 6 Carcasses)
  2. 1kg Organic Chicken Meat rich in collagen (eg. Necks or Wings)
  3. 1kg Mirepoix - 6 Celery Stalks, 4 Large Carrots, 2-3 Large Brown Onions
  4. 8 Cloves Garlic, peeled
  5. 2 Tbsp Olive Oil
  6. 8 Litres Cold Filtered Water
  7. 2 Tbsp Celtic Sea Salt (optional)
  8. 2 Tbsp Apple Cider Vinegar
  9. 1 Bouquet Garni - 2 Fresh or Dried Bay Leaves, Few Sprigs Parsley & Thyme
  10. 1/2 tsp Black Peppercorns
Instructions
  1. Preheat the oven to 180°C and line 3 large baking trays with baking paper.
  2. Place the chicken onto the trays and spray with olive oil fairly liberally.
  3. Cut the mirepoix into 3-4cm pieces, lightly drizzle with olive oil (optional) and place on a large baking tray lined with baking paper. Place the trays of chicken and mirepoix into the preheated oven and roast for 1 hour, turning the chicken bones a number of times during the hour to brown evenly.
  4. Once roasted, place into a large 11L stockpot.
  5. Add the filtered water, salt, vinegar, and bouquet garni (herbs) & peppercorns and let sit for 1 hour before bringing to the boil.
  6. Once boiling, reduce to a simmer and cook for a minimum of 12 hours and up to 24. The longer the stock cooks the more nutrient dense the broth will be.
  7. Once cooked, take off the heat and strain through a large strainer. Strain again through cheesecloth to remove any unwanted sediments.
  8. Pour into glass jars and seal. Store in the fridge for 3-4 days or freeze. It will freeze well for up to 3 months.
Notes
  1. You can use this recipe as a basis to make Beef or Lamb stock too. Just replace the chicken bones with beef or lamb and proceed.
  2. With a broth, it's important to add the apple cider vinegar as it helps to release more minerals from the bones of the stock! Definitely don't miss that step!
  3. Traditionally when making stocks, you would't salt a stock during the cooking process. You would normally season the dish you add the stock to to avoid an overly salty finished product. However, when I make bone broth, the amount of salt that I add is ok, and I will tend to add even more salt to the final dish. If you are making broth just to drink adding the salt is especially important during or after cooking as it will make it much more enjoyable to drink.
  4. I freeze my stock in Mason Ball jars. To do this without the glass shattering, pour the stock in leaving a good gap at the top for expansion, and let it cool slightly. Place the jar into the freezer without the lid to freeze first before placing the lid on afterwards.
Kitch'n Thyme http://kitchnthyme.com.au/

Organic Italian Shakshuka w Coriander Pepper Black Salt

Shakshuka
Ever wondered what to do with that leftover bolognaise sauce? Turn it into these gorgeous baked eggs! I love baked eggs! It’s such a lovely way to eat eggs when you’re bored of fried, poached and scrambled! With all the other wonderful flavours combining with runny yoked eggs there’s not much not to love! and packed with veggies, herbs, olives and topped with feta etc they make the perfect start to any day! My kids even love this and that’s a winning start to the day being packed with great nutrition for growing minds!

I’ve made many versions of baked eggs over the years! When I worked at the health retreat fulltime I used to make a delicious creamy spinach baked eggs, or sometimes a beautiful Moroccan capsicum & lamb sausage shakshuka! I’m salivating right now thinking about the options!

I was dreaming this morning of serving this with a fresh zesty avocado, finger lime and green chilli salsa! Yum!…But then I realised I had left my bag of finger limes in the fridge at work and the avocados aren’t quite ripe enough! So there…a more simple yet delicious coriander, pepper & black salt had to suffice!

Obviously I did this with leftovers, however I’m going to give you the recipe for my Bolognaise Sauce. It’s totally delicious and well worth making whether for bolognaise sauce or baked eggs!

And no, I don’t cook it in the Thermomix. You see, I ain’t no Chef if I don’t have a pan in ma hand! I seriously love my Thermomix, but there are just some things that must be done on the stove! And for me this is one of them! My Thermomix is my apprentice here, so it does the chopping! I prefer getting a nice caramelisation on the onions and garlic with loads of olive oil for a bolognaise sauce. It’s really important to do this otherwise the onions will be bitter and not reduce their sweetness. I could do it in the Thermo but it will take longer than a frypan where there is more surface area! You can of course leave the Thermomix to cook for longer and eventually you will get a better caramelisation but there’s just something about stirring a pot that I love at times too! Its theraputic! And you know what??? That is AOK! If you like to roast a chook or beef in the oven, then do so, make your gorgeous gravy or a salad in the Thermomix and call it a night. You don’t have to use your Thermomix for everything! If it is helping you in some small way to find more time to do the things you love, save you money, keep you healthier, etc etc then my job is done!

Shakshuka 2

For making my organic lasagne, I don’t mind doing the meat sauce in the thermomix. I don’t mind if that is a bit runnier in consistency. It will continue to cook down and reduce in the oven to get the correct balance of sweetness and flavour.

Ok, so lets get on with it! I must go and remove my toddler from standing on my bench where he is walking softened butter everywhere!….Look he’s only trying to reach the sourdough bread dough! He loves to cook with me!…Yes all day long!….I’ll strive to embrace the chaos today, for oneday they will wake and move mountains! Enjoy!

Organic Italian Shakshuka
Serves 8
My beautiful Bolognaise Sauce leftovers turned into perfect Baked Eggs! Reader Kylie says: "We loved this recipe - the kids devoured it with toast for dipping. A delicious twist to the traditional Bolognese that the whole family will love. Can be made in one big pot for convenience and don't leave off the garnishes as they are essential." The 4 Blades Magazine, July 2016
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Prep Time
15 min
Cook Time
20 min
Total Time
35 min
Prep Time
15 min
Cook Time
20 min
Total Time
35 min
Bolognaise Sauce
  1. 4 Tbsp Extra Virgin Organic Olive Oil
  2. 2 Brown Onions, halved
  3. 6 Cloves Garlic, peeled
  4. 1 Zucchini, chopped into 3-4cm pieces
  5. 2 Medium Carrots, chopped into 3-4cm pieces
  6. 2 tsp Dried Basil
  7. 2 tsp Dried Oregano
  8. 1 tsp Dried Italian Herbs
  9. 500g Organic Beef Mince
  10. 60ml Organic Red Wine (optional)
  11. 2 Tbsp Vegetable or Beef Stock Paste
  12. 2 Tbsp Tomato Paste
  13. 500ml Roast Tomato Pasta Sauce
  14. 10 Kalamata Olives, pitted and halved
  15. 8 Sundried Tomatoes, roughly cut with scissors
  16. 4 Large Tomatoes, halved
  17. 2 Sprigs Fresh Rosemary
  18. 2 Sprigs Fresh Thyme
  19. 4 Sprigs Fresh Basil or Italian Parsley
Shakshukas
  1. 16 Organic Eggs
  2. Extra Olive Oil for drizzling
  3. 100g Feta Cheese
  4. 1 Green Chilli, sliced on a diagonal
  5. 1/2 Bunch Coriander leaves, for serving
  6. Organic Crusty Sourdough, for serving
Coriander, Pepper Black Salt
  1. 1/2 Bunch Coriander Stalks, sliced very finely
  2. 1 tsp Freshly Ground Black Pepper
  3. 1 Tbsp Black Salt Flakes
Bolognaise Sauce
  1. In a large frypan, heat the olive oil over medium heat. Place the onions into the Thermomix bowl and chop 3 Sec/Speed 7. Add the onion to the pan, cooking for 4-6 minutes or until the onions are translucent and caramelised nicely. Add the garlic and cook for a further minute or two. Just be careful not to burn the garlic as it will become bitter.
  2. Place the zucchini and carrots into the Thermomix and chop 5 Sec/Speed 4-5 (or until fairly finely chopped). Add to the pan and sweat off until translucent.
  3. Add the dried herbs before adding the mince to the pan and stirring, cook for a further 2 minutes or until browned.
  4. Add the wine (if using) and sauté for another 2-3 minutes or until the liquid is reduced.
  5. Reduce the heat to low, add the stock paste, tomato paste, pasta sauce, olives and sundried toms.
  6. Place the fresh tomatoes into the Thermomix and chop 5 Sec/Speed 5 before adding to the frypan and reducing the sauce for 20 minutes.
  7. Towards the end, place the herbs into the Thermomix and chop 3 Sec/Speed 7 or finely chop with a knife. Stir through the sauce to finish.
Shakshuka
  1. Preheat the oven to 200°C and place an even amount of sauce into 8 mini cast iron frypans.
  2. Using a spoon, make indents in the mince, then crack 2 eggs into each mini frypan.
  3. Place into the hot oven and cook for 15-17 minutes or until the whites have just set.
  4. Remove from the oven, drizzle with oil, top with crumbled feta, chilli, fresh coriander and the black salt and serve with crusty bread.
Notes
  1. *This is my full bolognaise sauce recipe which is why it serves 8. I can usually make 3-4 shakshukas with our leftover bolognaise sauce.
  2. * Make my Roast Tomato Pasta Sauce here!
Kitch'n Thyme http://kitchnthyme.com.au/

Feta & Walnut Meatballs

IMG_9465MeatballsI’m pretty positive you will LOVE these meatballs!!! They make the perfect weeknight meal, or part of an elaborate Italian feast, or more simply the perfect protein hit for a quick lunch or lunchbox!

I made a bit batch of these for my friend when she had her baby earlier this year! They went down a real treat and her husband wanted the recipe…SO you’re all super lucky, because otherwise I might not have shared this favourite recipe of mine!

The walnuts just add such a lovely texture to the meatball and compliment beef in flavour so well! You could substitute other nuts with what is in your pantry though!

I do use Panko breadcrumbs sometimes for rolling….I know – Japanese & Italian! Say again?!! Yes, just this once, I’m mixing up the cuisines! These breadcrumbs are a real treat in my home! But they really do make them so yummy and crunchy on the outside! I’ve used ordinary breadcrumbs, gluten free breadcrumbs, or some crushed nuts (for Paleo) and they all work fine too! If using Panko crumbs, you may need to gently press the crumbs into the meatballs to help them stick sufficiently.

When cooking the meatballs, be really gentle when turning them over in the pan. Just gently turn them, as they may have the potential to crumble, depending on how wet your mix is. If you have cooked off the onions and veggies sufficiently, they shouldn’t fall apart though, but just be mindful of it!

You can absolutely leave the feta cheese out of them if you are dairy free or Paleo. They are still delightfully delicious without!

The sauce here, is a really quick pasta sauce. Sometime I’ll share with you my yummy-licious Roast Tomato, Garlic & Thyme Pasta Sauce! But this one is perfect for meals on the table fast! Just use whatever herbs are in your garden or what you have in the fridge! When I cook I don’t get too hung up on being exact with these things. If a recipe says 1/2 and onion, I’d chuck the whole one in! If you think some rosemary or oregano would be nice then stick it in! I’ve used both before and they are yum! Just whatever flavour hits you in the moment will work perfectly!

Enjoy!

Feta & Walnut Meatballs
Serves 4
My delicious meatballs make for the perfect dinner or for a fantastic ready-to-eat snack from the fridge! Get cooking!
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Meatballs
  1. 1 Large Red Onion
  2. 1 Clove Garlic, peeled
  3. 4 Sprigs Italian Parsley, chopped finely
  4. 2 Zucchini, cut into 3-4cm pieces
  5. 2 Carrot, cut into 3-4cm pieces
  6. 4 Tbsp Olive Oil
  7. 100g Walnuts
  8. 500g Organic Beef Mince
  9. 100g Feta, crumbled into rough pieces
  10. 1 Tbsp Italian Herbs
  11. 2 tsp Balsamic Vinegar
  12. 2 tsp Dijon Mustard
  13. 2 Tbsp Tomato Paste
  14. 2 tsp Celtic Sea Salt
  15. 100g Panko Breadcrumbs or preferred breadcrumbs
  16. Ghee or Coconut Oil for shallow frying
Quick Pasta Sauce
  1. 1 Brown Onion, halved
  2. 2 Cloves Garlic, peeled
  3. 2 Sprigs Fresh Basil
  4. 4 Sprigs Fresh Italian Parsley
  5. 2 Sprigs Fresh Thyme
  6. 50g Olive Oil
  7. 800g Organic Tinned Diced Tomatoes
  8. 1 tsp Honey
  9. 1 tsp Celtic Salt
  10. 1/2 Lemon, zested
Meatballs
  1. Place the onion, garlic, parsley and olive oil into Thermomix mixing bowl and chop 5-7 Sec/Speed 5.
  2. Heat a non-stick fry-pan over medium heat. Place 1/2 the olive oil in the pan to heat a little.(Being careful not to overheat it.)
  3. Scrape the onion mix into the pan and sauté until it starts to go golden brown and the moisture from the onions has cooked off.
  4. Place into a large mixing bowl and set aside. Leave the pan on the heat and add the remaining oil to heat.
  5. Place the zucchini and carrot into the mixing bowl and chop 10-15 Sec/Speed 4.
  6. Scrape into the pan and sauté until all the moisture has cooked off from the veggies. Add to the large mixing bowl with the onion mixture.
  7. Place the walnuts into the mixing bowl and chop 10 Sec/Speed 4, or until roughly chopped and add to the large mixing bowl.
  8. Add all the remaining ingredients and mix well to combine.
  9. Roll the mixture into tablespoon sized balls before rolling in the breadcrumbs. You may need to gently press the panko crumbs into the meatballs so they stick sufficiently.
  10. Heat a large non-stick frypan over medium heat with the ghee or oil, and cook in batches, turning frequently, for about 4 minutes, or until golden brown all over. Please take when turning the meatballs, they need to be handled with care.
  11. Remove from the heat and serve with tomato pasta sauce, fresh zucchini or parsnip pasta or traditional spaghetti.
Quick Pasta Sauce
  1. Place onion, garlic, herbs and olive oil into the mixing bowl and chop 5 Sec/Speed 5. Scrape down the sides of mixing bowl and sauté 7 Mins/120°/Speed 1.
  2. Add the tomatoes, honey, salt and lemon zest and cook 20 Mins/100°/Speed 2.
  3. Serve hot over the meatballs.
Kitch'n Thyme http://kitchnthyme.com.au/

Chilli Con Carne

Chilli Con Carne upgradedThis dish brings back many memoires for me! Growing up, my mum used to make a delicious vegetarian version. It was such a staple in our house and one that I remember fondly!

I’ve added in a few things and made it more traditional with the organic beef, but essentially it still has all those same hearty flavours that remind you of home! 

Some people put cinnamon in chilli con carne. I personally don’t, but you are more than welcome to add some in if you like. I absolutely love cinnamon, but am not a huge fan of too much in savoury dishes like this!

There are all different consistencies to the perfect chilli, mine isn’t runny, but it’s not super thick either.

I use Mexe-beans (Pinto beans) rather than Red Kidney Beans and I don’t drain them. The liquid is just water, spices and salt, (no sugar or nasty flavourings), so I add it in for that perfect consistency and extra flavour. You can use Red kidney beans if you like, but I find them a bit more floury than Pinto beans. 

I also love the basil and oregano that I put in mine! It adds a beautiful flavour! I tend to not make it too hot with the chilli. 1-2 is enough for me as this suits my little boys taste buds too! But feel free to increase the chilli if you like your food hotter! 

Chilli Con Carne upgraded 2

It’s starting to get cooler now, and this beauty is the perfect winter warmer! 

So what are you waiting for?!!  Go cook it! Go right now!! 

Chilli Con Carne
Serves 4
My take on this classically perfect winter warmer!
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Prep Time
5 min
Cook Time
30 min
Total Time
35 min
Prep Time
5 min
Cook Time
30 min
Total Time
35 min
Ingredients
  1. 2 tsp Cumin Seeds
  2. 2 tsp Coriander Seeds
  3. 1/4 tsp Black Peppercorns
  4. 1 Large Carrot, cut into 3-4cm lengths
  5. 1 Green Capsicum, quartered & deseeded
  6. 1 Red Capsicum, quartered & deseeded
  7. Few sprigs Fresh Coriander, inclu stems and roots
  8. 2 Medium Brown Onions, halved
  9. 3cm Knob Ginger
  10. 2 Cloves Garlic
  11. 1-2 Long Red Cayenne Chillies, adjust to taste
  12. 1/8-1/4 tsp Cayenne Pepper
  13. 2 Tbsp Extra Virgin Olive Oil
  14. 500g Organic Beef, partially frozen, cut into pieces
  15. 1 Tbsp Dried Basil
  16. 1 Tbsp Dried Oregano
  17. 400g Can Mexe Beans, Red Kidney Beans or Black Beans
  18. 2 x 400g Can Organic Chopped Tomatoes
  19. 4 Tbsp Organic Tomato Paste
  20. 2 tsp Celtic Sea Salt
Instructions
  1. Place the spices into the mixing bowl and dry roast 2 Mins/120°/Speed 1. Allow to cool slightly then insert measuring cup and mill 1 Min/Speed 9. Transfer into a bowl and set aside.
  2. Without cleaning the bowl, place half of the beef into mixing bowl and chop Turbo/0.5Sec/3 Times to mince. Transfer to the bowl with the spices and repeat the same mincing process with the remaining beef before adding to the bowl with the beef and spices.
  3. Without rinsing the bowl, place the carrot, capsicums and coriander into mixing bowl and chop 5 Sec/Speed 4. Transfer into the bowl with the spices and set aside.
  4. Place brown onion, ginger, garlic, red chillies, cayenne pepper and olive oil into mixing bowl and chop 3 Sec/Speed 7. Scrape down sides of mixing bowl with spatula and sauté 6 Mins/120°/Speed 1, placing simmering basket instead of measuring cup onto mixing bowl lid.
  5. Insert the butterfly. Add the beef mince, spice and carrot/capsicum mix, basil & oregano and cook 10 Mins/100°/Reverse/Speed 1.
  6. Add the mexe beans (or kidney beans), chopped tomatoes, tomato paste, and salt. Cook 10 Mins/90°/Reverse/Speed 1, placing simmering basket instead of measuring cup on to mixing bowl lid.
  7. Serve with corn chips, guacamole, sour cream or your favourite sides!
Notes
  1. *You can use Organic Beef Mince however it does tend to really mince it further. If time permits, I suggest making your own mince!
  2. *If you prefer a slightly thicker consistency only add 1 x 400g Can Organic Tin Tomatoes.
  3. *For Paleo & Ketogenic, omit the beans and serve with cauliflower chips or rice or other suitable option.
Kitch'n Thyme http://kitchnthyme.com.au/