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In the long run, keeping the pounds off means eating right. The trick to switching to a lifestyle that includes really healthy food is making it taste better than “regular” food. And one of the secrets to flavor is homemade stock. My wife's stock uses ingredients that otherwise would have been thrown away. Pretty cool, huh? GREAT HOMEMADE STOCK (makes 10 cups) WATER. Put about 3 qt water in a 6-qt pot. Add 1 cup dry white wine. While the pot is heating to simmer, add bones, spices and vegetables. BONES. Remove the meat and skin from 2 cooked chickens or 1 turkey (tasty stock needs lots of bones). We often buy the meat on sale, cook it and save it for later use in a variety of other dishes. Put the bones and unused parts (no skin) into the pot. SPICES. Add to pot: 4 bay leaves, 4-5 cloves chopped garlic, 2 tsp dry Mexican tarragon, 3 tsp thyme, 2 tsp cracked rosemary, ground fresh pepper for taste. We grind dry leaves. If you use powder, reduce quantity by half. Never use salt; stock needs to be neutral so that salt can be added as needed to recipes later. For milder stock, reduce or eliminate spices. VEGETABLES. Add saved frozen vegetable pieces to pot: carrots, onion, celery, potato, mushrooms, fennel, green beans, red pepper (NOT cabbage, brussels sprouts or broccoli). TIP: Use saved frozen vegetable remnants left over from previous food preparation. Instead of throwing this “garbage” away, add the small pieces to a bag in your freezer. If you haven’t done this, chop some fresh vegetables: 1 onion, 1 potato, 2 carrots, 2 sticks celery, 1 cup mushroom. STOCK. The pot will be filled nearly to the brim with bones and vegetables. The water should not boil; you want tiny bubbles from a simmer. Let cook for 3-4 hours, stirring occasionally. Cool and strain liquid into small freezer-safe containers (discard all solids). Freeze for later use. Any fat will rise to the top while freezing. For very low-fat stock, skim off the thin layer of fat before thawing. You won't believe how rich this stock is! Adding a cup kicks up the flavor of soups, sauces and foods that require water, such as pasta, beans and rice. And it's packed with mass quantities of nutrients.
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Dennis E. Coates is CEO of Performance Support Systems, author of MindFrames, a brain-based personality assessment system (www.initforlife.com) and co-founder of the Train-to-Ingrain alliance (www.train-to-ingrain.com, info@train-to-ingrain.com, 800-488-6463), which delivers a reinforcement-centered approach to learning and development that achieves permanent, measurable improvements in workplace behavior and positive impacts on business results.
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