Recipe 1: Homemade Vegetable Stock

Ingredients

• From Your Farmer’s Market:
  • 4 medium Orange Carrots, peeled and chopped
    • Rich in carbohydrates; adds sweetness and body to the stock.
  • 2 medium Heirloom Tomatoes or Slicing Tomatoes, quartered
    • Contain glutamates enhancing umami flavor; high water content aids in liquid base.
  • 2 bulbs Fresh Garlic, cloves smashed
    • Aromatic compounds enhance flavor profiles; sulfur compounds contribute to aroma.
  • 1 bunch Fresh Parsley
    • Adds fresh herbal notes; contains volatile oils released during simmering.
  • 1 bunch Kale (Winterbor or Lacinato), roughly chopped
    • Provides vitamins and minerals; contributes to the stock’s nutrient density.
  • 1 bunch Swiss Chard, roughly chopped
    • Similar benefits to kale; adds depth of flavor.
  • 2 medium Zucchini, chopped
    • High water content; mild flavor that absorbs other flavors.
  • 2 medium Yellow Squash, chopped
    • Adds subtle sweetness and bulk to the stock.
  • ½ pound Green Beans or Wax Beans, ends trimmed
    • Contributes to the vegetal flavor; fiber adds to body.
  • 1 medium Red Beet (optional), peeled and chopped
    • Adds color and earthy sweetness; rich in natural sugars.
  • 2 ears Sweet Corn (if available), kernels removed, cobs reserved
    • Kernels and cobs add sweetness and flavor complexity; cob contains flavorful compounds.
• Purchased Elsewhere:
  • 2 medium Onions, peeled and quartered
    • Foundation of flavor; high in sugars which caramelize for depth.
  • 3 ribs Celery, chopped
    • Adds aromatic depth and natural sodium content.
  • 2 Dried Bay Leaves
    • Imparts subtle bitterness that balances sweetness.
  • A few sprigs Fresh or Dried Thyme or Fresh Cilantro
    • Adds aromatic complexity; essential oils released during cooking.
  • 1 teaspoon Whole Black Peppercorns
    • Provides mild heat and flavor; contains piperine which infuses over time.
  • Water – enough to cover vegetables (about 4-6 quarts)
  • Salt – to taste

Instructions

1. Preparation of Ingredients:
   • Mise en Place: Gather and wash all vegetables to remove any dirt or debris.
   • Chopping Vegetables: Cut vegetables into uniform pieces for better flavor extraction.
2. Building Flavors:
   • Sweating Aromatics (Optional): Sweat onions, carrots, celery, and garlic in a pot with a small amount of oil for 5-7 minutes.
   • Adding Remaining Vegetables: Add all remaining vegetables to the pot.
3. Simmering the Stock:
   • Adding Water: Cover vegetables with cold water to start extraction.
   • Heating: Bring to a boil, then reduce to a simmer, skimming off any foam that rises.
   • Simmer Time: Simmer uncovered for 1.5 to 2 hours for maximum flavor extraction.
4. Straining and Storage:
   • Straining Stock: After simmering, strain the stock through a fine-mesh sieve.
   • Cooling: Cool rapidly in an ice bath to prevent bacterial growth.
   • Storing: Store in airtight containers in the refrigerator or freeze.

Learning Objectives Illustrated

• Extraction of flavors and nutrients.
• Heat’s effect on food molecules.
• Basic chemistry concepts related to food safety.