Nutrition News You Can Use
October 2009 - Bones & Broth
Cooking Class Schedule
Whats For Breakfast?
Saturday, November 21, 2009
Balanced Snacks & Healthy Sweets
Wednesday, December 9, 2009 6:30-9 PM
See below for details. Register today! Space is limited.

It's a cold gray day today. It has been this way for 4 days straight now. A change has definitely come from the serious dog days of this summer and I know we are all feeling the relief. On a day like this when I sit down to write about food and nutrition one thing keeps popping into my mind... bones. Bones for delicious and fortifying stalk of course. This also seems fitting considering Halloween is just around the corner and things such as this are a theme this time of year.

So with the weather and holiday acting as my inspiration, I want to share with you the secrets about why making your own stock is one of the healthiest things you can do for yourself and your family this fall/winter. Making stock is an art form! From meat, to chicken to fish or from white stock to brown stock it builds health from head to toe and it turns everything you cook into a more full-bodied, full of love dish. It also makes your house smell extra homey... well maybe with the exclusion of fish stock! Making stock also prevents waste of one of the most mineral rich parts of any animal. And who could use a few more minerals? Um, everyone!

I think a lot of people feel intimidated about making stock. However, once you make it one or two times the mystery and intimidation subsides. It does take a few tries to figure out your stock making style, but there is no reason to fear it. It is actually really fun to keep notes on how you make each batch and what the end result is. Then you can mix and match techniques to come up with your own stock style. The ultimate goal when making stock is for it to be gelatenous and thick when it is cold. This means it is rich in all the good stuff listed below that keeps you healthy. Like I said earlier, stock making is an art form. This is something you can do while you are on the Internet, watching TV, cleaning the house, etc. It's a great way to multitask!

I often buy a whole chicken and roast it in the oven. Once I have used most of the meat off of it I make stock from it. If I do not want to make stock right away I simply freeze it until I am ready to make stock. Sometimes, I will save up a few chickens in the freezer and then make a really rich stock. Once you have the stock made you can do so much with it. Make soups, cook rice in stock instead of water, make tasty sauces or braise your meats and vegetables in it.

If you still feel a little reluctant click here to watch this video and see how easy it really is.

Also, I have some great cooking classes coming up this fall. Have a look below for the details. The last one was a great success and everyone left full of healthy food and nutrition information. Come join me for the next one!

Kara Kroeger
Certified Nutritionist & Herbalist 
Knowledge to Nourish & Sustain

beef stock
What Stock Can Do For Your Health!

Before I go any further I am going to give you the top ten reasons I want you to include nutritious homemade stock in your diet. Then I am going to tell you how to make the stuff.

  1. Gelatin, found in large quantities in homemade stock, acts a digestive aid and has been used successfully in the treatment of many digestive disorders, including hyperacidity, colitis, and chrohn's disease. Gelatin is a hydrophilic colloid, which means that it attracts and holds liquids. It facilitates digestion by attracting digestive juices to food in the gut.
  2. The cartilage and collagen, from the bone stock, have been used in the treatment of bone disorders and to treat rheumatoid arthritis. It contains the broken down material from cartilage and tendons--stuff like chondroitin sulphates and glucosamine, now sold as expensive supplements for arthritis and joint pain.
  3. Rich chicken broth, often called the famous Jewish penicillin, is used as a remedy for the flu. Stock helps prevent infectious diseases. It has been found that some components of the chicken stock inhibit neutrophil migration, which may have an anti-inflammatory effect that could lead to temporary ease from symptoms of illness.
  4. Fish broth, made with fish heads, in quite rich in iodine. This mineral is very important to the healthy function of the thyroid gland, the gland that regulates metabolism and energy.
  5. Stock adds immense flavor to our food and can be turned into a satisfying sauce just by adding herbs, wine, and butter and then reducing by boiling down.
  6. Stock is the start of culinary magic and the crux of all cooking. Cook anything with stock to make it richer and more nutrient dense.
  7. Stock feeds, repairs and calms the mucous lining of the small intestine. This can reduce allergies by building up the protective mucous membrane lining of the GI tract.
  8. Stock contains minerals in a form the body can absorb easily, calcium being a big one but also magnesium, phosphorus, silicon, sulphur and trace minerals.
  9. Gelatin in properly made broth helps the body use protein in a more efficient way. Stock has been used throughout history when meat was not available or affordable to help one stretch his use of other proteins in the diet.
  10. Many commercial stocks do not contain the gelatin and mineral potential that homemade stock can contain.

Seasonal Recipe of the Month
Chicken stock in Jars 
White & Brown Stock
Important things to remember when making stock
  • Always start with cold water
  • Add acid (2 tsp. vinegar, 2 Tbs. lemon or 1 cup white wine) to your stock water to enhance mineral leaching
  • Use the feet, necks, and back bones of the animal to render a thicker stock. Often you can find these items if you buy the animal from the farmer's market or at Asian markets
  • Add mirepoix (2:1:1 Onion, carrot, celery) and herb sachet (1 bay leaf, 6 peppercorns and 3 parsley stems) for flavor and nutrients
  • Simmer the stock gently, do not allow it to boil
  • Skim your broth from impurities that develop as you cook
  • Do not salt your stock. Salt your finished stock-based dish. If you reduce a salted stock you have a very salty end product
  • Simmer fish for 1-2 hours, chicken for at least 4 hours, and meat bones for 6-8 hours
  • Remove the fat from the cooled stock before freezing or leave the fat in your stock in the fridge to increase shelf life
  • Store in variously sized containers in the freezer for easy use

White Stock (non-caramelized, clear color and lighter flavor)

5 lbs. bones (veal or beef) or 1 poultry carcass (cooked or raw, with or without meat) or 1-2 non-oily fish carcasses and/or crustacean shells
1-gallon cold Water (or enough to cover bones)
1 lb. mirepoix (2:1:1 Onion, carrot, celery)
1 herbal sachet (1 bay leaf, 6 peppercorns and 3 parsley stems)
Acid (2 tsp. vinegar, 2 Tbs. lemon or 1 cup white wine)

Cut the bones into 3-4 inch pieces.
Place the bones in a stockpot and cover them with cold water.
Add acid and soak for 30 minutes
Bring the water to a boil. Reduce to a simmer immediately and skim any scum that forms.
Add the mirepoix and herb sachet to the simmering stock.
Continue simmering and skimming for the time listed above based on what the stock is being made from.
Strain, cool, and refrigerate

Brown Stock (caramelized, dark color and richer flavor)

5 lbs. bones (veal or beef) or 1 poultry carcass (cooked or raw, with or without meat)
1-gallon cold Water (or enough to cover bones)
1 lb. mirepoix
2 oz. tomato paste
1 herbal sachet
Acid (see above for options)

Place the bones in a roasting pan one layer deep, and brown in a 375 degree oven. Turn the bones occasionally to brown them evenly.
Remove the bones and place them in a stockpot. Pour off the fat from the roasting pan and reserve it.
Deglaze the roasting pan with part of the cold water.
Add the deglazing liquor and the rest of the cold water to the bones, covering them completely. Add acid and soak for 30 minutes.
Bring to a boil and reduce to a simmer immediately and skim any scum that forms.
Add a portion of the reserved fat to the roasting pan and sauté the mirepoix until evenly browned. Add the tomato paste to the caramelized mirepoix and mix. Then add to the simmering stock.
Add the sachet to the stock.
Continue simmering and skimming for the time listed above based on what the stock is being made from.
Strain, cool, and refrigerate

Cooking Class Schedule
What's for Breakfast
What's for Breakfast?
Saturday, November 21, 2009
10:30 - 1:30
$50 (this price includes a $15 food fee, samples of each dish will be offered)

Breakfast, as you have all heard, is the most important meal of the day. With that being said it is also the meal most often skipped. In this class I am going to give you choices. There will be lots of balanced, quick, and tasty protein rich breakfast choices. Breakfast sets the stage for the rest of the day and if you get this meal right it sets you up to get the other meals right too. Come learn the variety that is out there to help re-fill your stomach, energize you, stabilize your blood sugar and keep you thinking clearly. We will discuss how eating breakfast can help you lose weight and prevent afternoon/evening overeating. We will also cover all the benefits of protein and how it helps strengthen our brain chemistry, muscle growth, and insulin sensitivity.

Example Menu (subject to change):
Turkey sausage
Egg salad
Breakfast salad
Smoked salmon
Seed cereal
Coconut pancakes
Egg poached in a tomato with avocado sauce
Greek yogurt fruit smoothie with mint

Balanced Snacks & Healthy Sweet Treats
Wednesday, December 9, 2009
6:30-9:00 PM
$50 (this price includes a $15 food fee, samples of each dish will be offered)

Having healthy and travel-able snacks around is vital to healthy eating. Sweetness soothes the soul and provides great pleasure. Unfortunately, as most of us know, the types of snacks and sweets that are readily available are chock full of junk. In this class, we are going to make and taste a number of easy to prepare snacks and low-sugar desserts that will allow you to indulge without taking in all those insulin stimulating sugars, oxidized oils, and artificial flavors and sweeteners. This is a really good one for parents who are wondering what to feed their kids.

Example Menu (subject to change):
Seasoned veggie chips
Nut bars
Spreads for fruits and veggies
Avocado pudding
Coconut horchata
Yogurt parfait
Fruit granita

Please join us and see what it's all about.This class is limited to 8 spaces so please register early by calling Kara to reserve your spot.

For further info on Kara Kroeger please visit  

Contact Information
phone: 512-567-5206
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