Tuesday, May 28, 2013

Making Beef Broth the Low-FODMAP Way

Low-FODMAP Beef Broth  /  Delicious as it Looks

My last post I shared how I make and store chicken broth for cooking. Here's how to make beef broth. Broths and stocks are important in cooking because they add richness, flavor and wholesome nutrition. A lot of my recipes call for broth, but most store-bought broths have onion and/or garlic in them, which are generally not allowed on the low-FODMAP diet. Some people may be able to tolerate a little onion cooked into broth. If you are one of those people, then go ahead and add it (just roast it with the carrots and bones).

Beef broth is pretty easy to make, it just takes time. It's not as easy as chicken broth because there is an extra step involved: roasting the bones. Don't worry, it's easy and only takes half an hour. But then after that, it's the same. Simmer the bones, veggies and herbs in water, then you're done! You really don't want to skip the roasting part, it really add the best flavor and color to the broth. I read that adding an acid (such as vinegar or lemon juice) will help draw out the minerals in the bones. Adding salt is optional. I don't usually add salt to the broth. I like to add it to taste to my dishes when cooking. But that's just me.

Low-FODMAP Beef Broth  /  Delicious as it Looks
Here are some of the beef soup bones I used (with the carrots). I used about 3 pounds of bones in all.


Low-FODMAP Beef Broth  /  Delicious as it Looks
First, place the bones and carrots in a large roasting pan and bake at 450 degrees F for about 30 minutes. Turn the bones and carrots over about half-way through. This is important! Otherwise it will burn. I found this out the hard way.....


Low-FODMAP Beef Broth  /  Delicious as it Looks
Transfer the bones and carrots into a large stock pot. Pour 1/2 cup water into the empty roasting pan and scrape up the browned bits. Pour this into the stockpot as well. This gives the broth its rich flavor and brown color.


Low-FODMAP Beef Broth  /  Delicious as it Looks
Add the remaining ingredients to the pot and bring to a boil. Reduce heat and simmer at least 4 hours. The longer the better, the more nutritious.


Low-FODMAP Beef Broth  /  Delicious as it Looks
Strain the broth through a fine-mesh sieve or a colander lined with cheese cloth. Refrigerate overnight to let the fat float to the top and solidify. This makes it really easy to skim the fat off.


Low-FODMAP Beef Broth  /  Delicious as it Looks
Then either use the broth or freeze it! I like freeze it in individual containers in 1 cup and 2 cup increments, making it easy to use in whatever recipe I'm making. Don't forget to label the containers. Trust me, in three months you wont' have any idea what it is.



Low-FODMAP Beef Broth
makes about 8 cups broth

Ingredients

about 3 pounds beef soup bones
2 carrots, scrubbed and cut into 1" pieces
1/2 cup water
1 rib celery, scrubbed and cut into 1" pieces (or just the leaves if you are sensitive)
1 bunch green onions, green parts only
8 sprigs fresh parsley
3 bay leaves
1 tablespoon vinegar
1/2 teaspoon dried thyme
1/4 teaspoon whole peppercorns
10 cups water

Directions

  1. Preheat oven to 450 degrees F.
  2. Combine bones and carrots in a large roasting pan. Bake, uncovered, for 30 minutes, turning bones and carrots over occasionally.
  3. Using tongs, transfer bones and carrots to a large stock pot. Drain the fat from the roasting pan and discard. Pour the 1/2 cup water into the roasting pan and scrape up the browned bits using a wooden spoon. Pour this into the stock pot as well.
  4. Add remaining ingredients to the stock pot, making sure there is enough water to cover the bones. Bring to a boil over high heat. Reduce heat to low. Cover and simmer 4 to 5 hours or even longer if desired, adding more water if needed to keep the bones covered.
  5. Strain the broth through a fine-mesh sieve or a colander lined with cheesecloth. Cool broth and transfer to the refrigerator. Let chill overnight and then skim the solid fat off the top. Broth is now ready to freeze or use in your favorite recipes.



2 comments:

  1. Thanks for this. I've had a great recipe for Chicken stock for a long time. I freeze my stock in muffin tins measured out in...oh I have forgotten how much it holds...then I put them in freezer bags and write on it how much each cube it...I think 1/2 cup...that way I can just pop it in a recipe I need and know just how much it is...also it uses so little room in the freezer and only one plastic doohickey.
    And I just found a butcher that has soup bones! (we just moved to a new city....thank goodness...soup bones!!!) wendy

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    1. Great idea with the muffin tin! I will have to try it. I have had a difficult time finding soup bones and I just moved to a new city too. I hope I can them here!

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