Fodmap Friendly Chicken Stock

Fodmap Friendly Chicken Stock

Fodmap Friendly Chicken Stock

When I tell people about fodmaps, they all always without fail tell you how they couldn’t live with onion or garlic. And yet neither of those are things I miss at all. Yes, it’s a pain the proverbials not to be able to eat them but I don’t crave either.

I would however sell a kidney (and this means something. My kidneys are one of the few bits of my body to work perfectly) to eat a ripe crunchy apple. And I miss soup so much it feels like an actual grief.

Technically there are lots of things I can still make soup with so you’d think this was slight melodrama, but the issue is the stock itself. Everyone makes stock with onions and celery and thus I can’t eat it. I can absolutely never order soup when I’m eating out and I can’t even reliably use stock cubes or pre bought stock at home because of the dreaded onion powder issue.

I’ve been working on a version of homemade chicken stock for months and still every bowl of soup I ate made me feel dreadful. When the Monash Fodmap App updated most recently on my phone, I discovered celery is in the amber category and it all became clear.

Because fodmaps aren’t confusing enough with all the different types, they are also dependent on portion sizing as to whether they are suitable for you or not. So for some people even a small amount of wheat or garlic is instantly problematic but with other items you have to exceed a certain serving size to have an issue.

And celery falls into that camp. A 1/4 of a stalk is considered safe and low fodmap. So if you add a stick of celery to a pasta sauce for four people there’s no issue. But because fodmaps are water soluble, if you add two whole sticks of celery to a litre of stock, you end up with fodmap overload.

This explained why stock has still been pushing my fodmap buttons no matter what I did. It was that pesky celery. I hadn’t realised because I’d rather eat cat food than raw celery and when I use it as a sofritto, portion sizing kept it safe.

So how do you make chicken stock that tastes of something if you can’t use onions or celery? You get creative and you use all the fodmap tricks you can. Another little fodmap cheat is that the green bit of spring onions and leeks are safe. Button mushrooms aren’t suitable, but shiitakes (ie porcini) are. And you fall back in love with celeriac.

This knobbly bobbly root veg is the magic ingredient for the depth you need in a stock when you’re so restricted. All the celery fun with none of the pain and discomfort. It is my new best friend in the kitchen.

And my other secret weapon is MSG powder. I know lots of people say it causes all kinds of issues, but the Chinese use it in everyday cooking as we use many umami flavours here and it adds real depth with minimum fuss I find. Try it and I think you’ll be surprised and pleased.

Fodmap Friendly Chicken Stock (makes 1.5 litres)

  • 1 roast chicken carcass
  • 150g chicken wings or extra chicken bones from thighs
  • 2 carrots, grated
  • 100g celeriac, peeled and finely chopped
  • 4 spring onions, green part only or 1 leek, green only
  • 2 anchovy fillets
  • 1/2 teaspoon MSG powder (sold as Chinese salt often)
  • 1 teaspoon black peppercorns
  • 1 teaspoon sea salt
  • 3 bay leaves
  • 2 dried porcini or shiitake mushrooms, finely chopped
  • 1 teaspoon white wine vinegar
  • 1.5 litres of cold water

I always always always make my stock in the slow cooker because stock is best simmered very slowly for a long time and that’s basically the whole reason for the slow cooker.

But my friend Carolyne makes amazing chicken stock on the lowest heat on her cooker left for 24 hours in a Le Creuset oval pan with the lid on and simmers it in something her Jewish ancestors would be very proud of.

It’s really worth grating the carrot and finely chopping the celeriac as the smaller the pieces the more flavour you add to the stock. I use the leftover bones from a roast chicken as the base of my stock and when I bone out chicken thighs, I save up the bones in a tupperware in the freezer to add in rather than waste them.

Then it gets really easy. Simply put all the ingredients into your slow cooker crock. I break up the carcass to submerge it and add the cold water. Put on low and cook for 12-18 hours. Allow to cool slightly in the crock before straining and chilling in the fridge. It will become jellified so don’t cool without straining or you’ll have bits in it.

If you’re doing it on the stove, put everything in your pan and cover with cold water. Allow it to come to a bubble around the edges on a medium heat and then reduce to the absolute lowest temperature possible and allow to simmer for 12-18 hours. Strain and chill.

I have two suggestions about this recipe. Actually three in total, but bear with. Firstly, don’t call it bone broth. No one likes a try hard. Secondly, if you’re going to make a lot of chicken stock, buy a slow cooker even if you just use it for that. It’s perfect for it since most people can’t leave their cooker on and go out.

And third, speaking of try hards, I’ve now got a TinyLetter you can sign up to. I’ll be sharing interesting things to read about food and health and what I had for dinner. You’ll get an email once a week and you can share my other love too: nail polish…

 

 

Salt Cod Scotch Egg

Salt Cod Scotch Eggs

Salt Cod Scotch Egg

Salt cod is one of things I always want to use more of in cooking since I live in an area that is heavily Portuguese and Caribbean and it’s a staple foodstuff to both cultures.

Unfortunately the UK has no real relationship to it and when I moved to Brixton, the closest I’d come to it was reading Mark Kurlansky’s excellent books Salt and Cod and had never eaten it or learned how to prepare it.

Bearing in mind I also still only had dial up internet in those days so couldn’t easily nip online to give myself a crash course in it like I do now with unusual foodstuffs.

Which is a long winded way of explaining how and why I came to make a leek and salt fish stir fry with unsoaked salt cod the first month I lived in Brixton. And a very good reason why it’s taken me the guts of a decade to buy it again.

However I wanted to do an Easter recipe with it in homage to its Southern European heritage where bacalhau is traditionally served on religious holidays. Potatoes, salt fish and olive oil beaten together to be smooth and creamy could not be wrong.

And it wouldn’t have been if I had been so busy getting the gossip from my fishmonger to realise I’d only ordered the tiniest piece of salt cod that would barely feed a mouse (especially not the overstuffed gluttons currently terrorising my kitchen) and I needed a way to make it all go further.

Years ago I had a salt cod scotch egg at the Lido Cafe at Brockwell Park and it was the best thing on their menu and discovering last year how easy scotch eggs are to make meant I had my answer to my shopping mishap and a way to get even more eggs into my life than usual.

Salt Cod Scotch Eggs (makes 4)

  • 250g salt fish (see instructions below)
  • 250g potato, mashed
  • 2 tablespoons olive oil
  • dash lemon juice
  • 4 hard boiled eggs
  • 2 tablespoons flour
  • 1 teaspoon mustard powder
  • salt and pepper
  • 2 eggs, beaten
  • 150g breadcrumbs
  • 500ml oil for frying

Start by soaking your salt fish. Mine was a fillet with the skin an bones still on and it’s almost impossible to remove these before soaking, so if you are lucky enough to get this kind of salt cod, buy a heavier piece and account for the drop in weight after soaking.

Soak this style of salt cod in cold water for 24 hours, changing the water halfway through. Remove the skin and as many bones as possible, place in lots of cold water, bring to the boil and then gently simmer for about 45 minutes until the fish starts to flake apart. Drain and rinse well, removing any remaining bones with your fingers.

If you can only get the little plastic packets of skinless and boneless salt cod in the Caribbean style, you can actually cut down this stage. Simply put the salt fish in a saucepan and pour boiling water over it and leave for 5 minutes. Drain and repeat. Then add boiling water for a third time and boil rapidly on a rolling boil for 15 minutes to break up the fish. Drain and rinse and allow to cool.

Peel, dice and boil the potatoes until tender. Drain and mash well, beating half the olive oil and lemon juice into it until it’s as creamy as possible. Set aside to cool slightly.

Blitz the salt cod lightly in a blender with the rest of the olive oil or mash it into a smooth paste with a pestle and mortar and mix it in with the mashed potato to form a smooth, almost stiff mash. You can make more than the recipe states and use it for making dishes you’d use regular mashed potato for. Allow the mix to cool.

Hard boil the eggs while the bacalhau is cooling. I do this by putting the room temperature eggs into boiling water, bringing back to the boil and boiling for 1 minute. I then turn the heat off, put a lid on the pan and leave to sit for 6 minutes. I then put them into cold water to stop them cooking so the whites are set and the yolks are still soft. Once cooled, simply peel them.

To make the scotch eggs, divide the bacalhau into four portion and roll into a ball and flatten it out onto the palm of your hand. Set the boiled egg on it and start to shape the mix around it so the egg is completely covered. You maybe need to do a bit of pinching and patching. Repeat with each egg and chill for 30 minutes.

Put the oil in a deep saucepan and heat to about 180C according to a thermometer or when a bit of leftover mash bubbles and rises to the surface.

Set out a dish with flour and season it with mustard and salt and pepper. Beat the eggs into a another dish and put the breadcrumbs in a third. Roll the covered egg in the flour and then into the beaten egg and then into the breadcrumbs.

Put straight into the hot oil and fry for about 2 minutes each side. Depending on the size of your pan, you can cook two at a time before the temperature drops too much and you get a greasy egg. Drain onto kitchen roll and repeat with the other two eggs.

Serve warm or cold. Mine went very well with a cold beer both straight from the fridge when I felt peckish but not really hungry enough for a meal. The salt cod goes really well with egg and despite not being that hungry, I managed to inhale two of them in a row. Well worth all the various steps!

Lamb Ciste

Lamb CisteTucking into some boiled mutton last week simply gave me more of a taste for lamb and made me determined to try this traditional Irish recipe for Easter.

A lamb ciste* (pronounced with a hard C) is the biggest festival of meat I’ve seen in a long time and I think we all know I am pure carnivore these days. You layer lamb chops and lamb kidneys with lamb mince and then top it all with a topping of suet pastry and put your hands over the eyes of any passing vegetarians just in case.

I have never heard of the dish before stumbling across it on a random online search for slow cooked dishes and I have no idea if it’s actually that traditional or Irish, but I can tell you that it’s utterly brilliant in every single way.

I used shoulder chops, made the mince rich with a gravy using stock from the boiled mutton and then baked it all in the oven to give that perfect chewy lightness that only suet can give pastry. I served it as Easter lunch and it was fantastic and very easy to make in advance.

Lamb Ciste (serves 6)

  • 8 lamb shoulder or saddle chops
  • 750g lamb mince
  • 3 lamb’s kidneys (optional)
  • 2 carrots, diced
  • 150g celeriac or 3 sticks celery, diced
  • 1 onion, diced (if not fodmapping)
  • 150g swede, diced (turnip for our Scottish and Norn Iron chums)
  • 3 tablespoons plain flour
  • 200ml lamb stock
  • 3 anchovies
  • 1 tablespoon Worcestershire sauce
  • salt and pepper
  • 450g plain flour
  • 250g suet (not the ‘veggie’ stuff)
  • 2 teaspoons baking powder
  • 1 teaspoon mustard powder
  • salt and pepper
  • 250ml milk

I made the meat part of this the night before and the suet pastry just before serving as it works best freshly made. It made for a really easy and impressive Sunday lunch which required little effort beyond opening a bottle of something fizzy while it cooked.

Season the lamb chops well and seal in a hot frying pan for about 3 minutes each side. Rest in the dish you intend to serve the ciste in.

Seal the lamb mince in the same frying pan you used for the chops. You might need to do it in two batches to stop it from boiling in its own fat instead of sizzling.

Once it’s about halfway cooked, drain the fat off and then put all the lamb mince together in the same pan and scatter in the tablespoons of plain flour, the anchovies and Worcestershire sauce. Add the lamb stock and allow the mince to thicken into the gravy. Season well.

Tip it all into a bowl and pour the reserved fat back into the frying pan and soften the diced vegetables in it for about 15 minutes. Add the lamb to them all and mix well. Take off the heat

Core the white part out of the kidneys and cut each one into 4 pieces and stir through the lamb mince mix. Spread the mince mix over the top of the lamb chops and allow to cool. Refrigerate overnight if needed.

Allow the meat to come back to room temperature next day and allow the oven to heat to 180C. Put the flour in a large mixing bowl along with the salt and pepper, mustard and suet and baking powder. Add the milk half at a time and bring the dough together until it just comes together cleanly.

Roll it out on a lightly floured surface until it is about 3/4 inch thick and big enough to roughly cover the dish you are using. Drape over the dish and pull any overhanging bits off and patch them onto any gaps. Brush it all with a bit of milk.

Bake for 45 minutes and then turn the heat to 200C for ten minutes to give the top a golden sheen. Serve immediately. Your lamb chops should still be slightly pink if they are quite thick but the mince and kidneys will be smooth and rich.

I served mine with roast potatoes and parsnips but honestly I think some peas or kale would be more apt as it’s a very rich dish. We had generous lunch portions and I had three decent goes at leftovers too. I might have finally reached my lamb limit (for this week at least) but my mince love is back in action for sure!

This post was inspired by #livepeasant for Simply Beef and Lamb. *And I’m told by the fantastic Wholesome Ireland that ciste in Irish means ‘treasure chest’ which fits this dish beautifully!

 Irish Lamb Ciste

boiled mutton

Boiled Mutton

boiled muttonAlright, technically it’s lamb, but boiled lamb probably sounds even less appealing to you. But don’t be misled, there was a reason this dish was a Victorian classic.

You take a piece of lamb (or mutton) and essentially poach it slowly with herbs and vegetables and you end up with beautiful moist meat that falls away from the bone and a deep meaty broth that makes the perfect basis for soup.

I had bought a half shoulder of lamb and was planning to essentially roast it in some way in the slow cooker, but then I happened across this piece on rejuvenating boiled mutton by Bee Wilson and felt inspired to try it for myself instead.

I’ve been having terrible trouble finding a way to make chicken stock taste like anything on the fodmap diet, but recently cracked it by using celeriac instead of celery and am now into broths again in a big way.

Adding it along with carrot, parsnip, fresh thyme, bay leaves, green peppercorns and the tail end of a bottle of vermouth, I popped the well seasoned half shoulder into my 6.5 litre slow cooker and cooked it on high for 8-9 hours.

I lifted it out and rested it for 15 minutes and the meat just slipped off the bone, pulling apart beautifully. I let the broth cool and strained half of it off as stock for a gravy and blitzed the other half up as a soup out of the sheer novelty of being able to eat soup again for once.

Boiled Mutton (serves 3-4)

  • half shoulder of lamb, well seasoned
  • 1/4 celeriac, diced
  • 2 carrots, diced
  • 1 parsnip, diced
  • 1 onion (if not on fodmap)
  • 2 bay leaves
  • 2 big sprigs fresh thyme
  • 1 tablespoon green peppercorns
  • 1 tablespoon black peppercorns
  • 3 anchovies
  • 100ml vermouth
  • 1 litre cold water

There is barely any recipe here if you’re looking for something to make as a Sunday lunch that requires absolutely no effort or washing up but looks like you went out of your way to slave over a hot stove. I can’t decide if Mrs Beeton would approve of such inherent laziness or consider me a massive let down to womanhood…

Prep the veg and put it and the herbs on the bottom of the slow cooker crock and set the lamb on top of it. Add the vermouth and the cold water so the lamb is completely covered.

Cook on high for 8-9 hours. To make up for my laziness, I got my timings cock-eyed and ended up having to set my alarm for 6am to get up and rescue the lamb before it turned woolly in texture.

Rest for 15 minutes and then simply pull the meat away from the bone with a fork and serve with a quick relish made from capers, diced cucumber and fresh mint tossed in a little white wine vinegar, sugar and salt and left to sit for 30 minutes before being lightly squished with a potato masher.

I then served half the lamb with this and some roasted tomatoes and the other half as a shepherd’s pie using some of the lamb broth to make a gravy. All that and soup from one piece of meat? Not a bad night’s sleep really!

*This is another entry for the recent #livepeasant campaign for Simply Beef and Lamb, but all content is my own.

Slow cooker Carapulcra

Slow Cooker Carapulcra

Slow cooker Carapulcra

You might have seen the #livepeasant hashtag on Twitter recently celebrating the traditional cooking of the world using British beef or lamb and wondered if it was only British dishes involved.

I really hope it isn’t after the nice people at Simply Beef and Lamb asked me to take part and I immediately started plotting this Peruvian inspired beef and potato stew in the slow cooker instead.

Usually made using traditional South American freeze dried potatoes to thicken the gravy and a mixture of pork and beef, I decided to try a new idea I’ve had for thickening slow cooker gravies using regular potatoes recently instead.

These chuña blanco are one of the first examples of using cold temperatures to preserve foods and harnessed the sub zero climate of the high Andes to create dried potatoes that last for years. I can buy them in Brixton and the flavour is not unlike potato jerky.

It goes well with the other main flavours of this stew which is peanuts and chilli. Peruvians use a mix called aji which is as varied as hot sauces are but always contains garlic, chilli peppers and coriander. The most popular kind in carapulcra is aji amarillo but I was fresh out of that I’m afraid so I’ve insulted a load of Peruvians and adapted the recipe to what I had instead.

I created a thick rich gravy by grating one of the potatoes into the stew and allowing it to break down along with the peanut butter in the sauce and create a rich velvety gravy full of flavour and spice.

Inauthentic my version might be but it was simple, warming and so tasty everyone wanted seconds. What more could you want from peasant food?

Slow Cooker Carapulcra (serves 4)

  • 500g braising steak (mine was blade steak)
  • 2 onions, diced
  • 4 cloves garlic, diced
  • 1 heaped teaspoon ground cumin
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon ground cloves
  • 300ml red wine (or dark beer)
  • 2 heaped tablespoons peanut butter
  • 1 generous teaspoon Bovril
  • 1 cinnamon stick
  • 2 cloves
  • 1 teaspoon coriander seeds
  • 2 star anise pods
  • 1 tablespoon hot sauce
  • 750g potatoes, peeled
  • salt and pepper
  • fresh coriander to serve
  • roasted peanuts to serve

If you can the night before, put the braising steak in a bowl along with the onions and garlic and the powdered spices and mix well. Leave to marinate overnight in the fridge.

If you aren’t used to using a slow cooker, let me give you some good news. You don’t need to seal meat or pre cook onions before using them. That dates back to the oldest versions and I find that generally browning the meat beforehand over cooks it and leads to that strange woolly texture you get in slow cooker stews.

This method means you can prep stuff the night before and put it all in the slow cooker crock next day without faffing. Even chilled meat isn’t a problem temperature wise, but don’t chill it in the crock as that can damage the crock and slow cooking down.

This recipe prepares nicely the night before. Simply warm the red wine in a pan and melt the peanut butter and Bovril into it to make a thick paste and set aside or use immediately.

Peel all the potatoes and cut all about 150g of them into 3-4cm chunks. Grate the remaining amount. Put them into the slow cooker crock along with the marinaded meat and the red wine mix.

Add the non ground spices, season well with salt and pepper and add the hot sauce. If you like a bit of extra kick you could add a chilli pepper too. I’m a fan of the frozen chilli paste for the slow cooker actually.

Check the liquid levels. It should be about two thirds the depth of the meat and potatoes. Add another 100ml of water if not. Slow cookers need less liquid that oven cooked stews as they don’t allow water to evaporate so don’t add too much or things will be flavourless.

Put the lid on the slow cooker and cook the whole thing on low for 8-9 hours. The grated potato will collapse into the liquid and make a thick gravy and the spices will fill it with flavour.

I served mine just as it was (I forgot the coriander for serving) with some roasted peanuts on top. African shops and sections of supermarkets often sell peanuts roasted without being salted and they are perfect here for a little crunch.

I loved this stew and would make it again. It’ll easily adapt to the oven if you prefer, using extra beef stock and I think it’ll be really popular with kids if you adapt the chilli to their palates or even (whisper) leave it out…