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Making Nutritious Stock

September 12, 2012

Previously recommended on this blog is The Wholefood Guide to Strong Bones – A Holistic Approach by Annemarie Colbin, PhD.  In her book Dr. Colbin provides details on how to make good stock – from the run of the mill vegetable, beef and chicken stock to the not so familiar fish, shrimp, or kombu stock.   A good stock can provide minerals and nutrients needed for healthy bones.

As a quick reference here are two lists of vegetables to use and not use in your stocks straight from her book.

Good Stock Vegetables

  • Carrots
  • Celery, and celery tops (if organic)
  • Garlic
  • Kombu
  • Leek tops
  • Mushrooms (including the stems)
  • Onions and onions skins (which make stock brown)
  • Parsley stems
  • Scallion tops
  • Shallots
  • String beans
  • Turnips
  • Zucchini

Vegetables to Avoid for Stock

  • Beets and beet greens
  • Bell peppers
  • Broccoli and Broccoli leaves
  • Brussels sprouts
  • Cabbage
  • Cauliflower and cauliflower leaves
  • Chili peppers
  • Collard greens
  • Eggplant
  • Kale
  • Kohlrabi
  • Mustard greens
  • Parsley leaves
  • Potatoes and potato skins
  • Sweet potatoes
  • Yams

Once you have stock, use it within a few days or freeze it for future use.   Check out these recipes that use vegetable stock:

  1. Basic Vegetable and Lentil Soup, Basic Vegetable and Lentil Soup, and Vegetable Risotto
  2. Couscous with Garbanzo Beans, Cheesy Veggie Rice Bake, and Rosemary Potatoes


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