Home' Nova National : April 2010 Contents THANK GOODNESS THE weather is
changing. I am exhausted, the plants are
exhausted -- all that exuberant energy is
spent. Tomatoes of all colours have been
grown, pumpkins are being harvested as
we speak, peach juices have dribbled freely
down my arm and onto my clothes, basil has
been made into pesto. In short, the harvest
has been reaped with much deliciousness
The energy begins to pull downward
and inward once again, and as the weather
cools and becomes kinder, it invites us
to slow down and stop a little. Having
grown up and lived my life in the Southern
Hemisphere, Easter is always about this
slowing down (be it ever so slightly) -- this
lovely time to stop and take a breath. While
it remains a celebration of new life and an
upwards rising energy, I find it a time of
new life from another perspective -- one
has to nourish the well if it is to continue to
give water. So take a few days to restore the
body and soul.
As a society, and for many of us as
individuals, we're not at all good at this
stopping and slowing thing. We forget (until
our body reminds us) that we can only do
so much, and that to restore, one must
actually let go and actually stop for a while.
This also makes a big difference to our
immune system -- it's very hard for a tired
body to fight off the many bugs that always
seem to be around as we shift season. Some
foods are particularly good at helping you
to ward off bugs and restore health, and of
these, a stock made from an animal bone is
one of the truly A list stars.
Bone stock is an easily digestible,
nutrient-dense food. It is an incredibly
rich source of minerals, especially calcium
and trace elements pulled from the bone,
cartilage and vegetables as they cook -- all
in a bio-available form. Bone, rather than
vegetable, stocks are especially valuable, as
they contain gelatine that enables food to
be digested more easily.
Bone stocks have been used by
just about all traditional cultures for
nourishment and healing: Dr Vogel
describes its use in Europe for healing,
in New York, chicken soup is known as
Jewish Penicillin (it's because chicken
fat contains palmitoleic acid, a powerful
immune boosting monounsaturated fat)
and throughout Asia, fish stock is the
restorer of chi or lifeforce (it's also a rich
source of iodine).
Stocks not only add flavour and
nutrients to food, but make it digestible
-- so important for those with an immature
(young children) or weak digestive system.
Commercial stocks are overbearing in
flavour, and those made from bones (such
as fish, chicken and beef) carry none of
the rich, nutrient-dense bounty of gelatine
contained in your own homemade stocks.
Stocks are so easy to make, simply
requiring a lovely big pot and, when using
bones, some acid (such as wine or vinegar)
to help draw all the gelatine and minerals
from the bone. You can't muck them up
and they freeze brilliantly.
Other than a good stock, give attention
to saturated animal fats, and the saturated
non-animal fat coconut to help boost
the immune system. Saturated animal
fats (though in reality these are a blend
of saturated, mono unsaturated and
polyunsaturated fatty acids) fight infection
and provide, immunity and protection
against microorganisms. As noted, poultry
fat also contains palmitoleic acid, an anti
microbial mono unsaturated fat for fighting
infections. This includes glycosphingolipids,
special fats in milk that protect against
gastro-intestinal infections. Other than
mother's milk, coconut is one of the richest
sources of lauric acid, a known anti viral,
anti fungal and anti microbial agent.
A delicious chicken stock can be the
base of many a quick and delicious meal.
Made on the weekend and frozen in
portions, this is a brilliant way to provide
flavour, deliciousness and nourishment
to a meal. There are many ways to make a
● Using the carcass with extra wings or feet
-- a great, cheap option.
● Organic chickens can be expensive -
when buying a whole chicken, remove the
Healing Homemade Stock
legs, thigh and breasts to freeze, leaving you
with the remaining carcass, neck and wings.
Extra wings or feet would also be a great
addition. If your chicken is frozen when
you buy it, this is not workable, as you can't
thaw the chicken meat, make it into a stew
for example and then re freeze it. But using
the thawed carcass and wings for stock and
then re freezing the stock is fine.
● Another very thrifty option is to make
the stock in two stages. Using a whole
chicken, remove the breast and leg meat
when cooked (really, you have poached
the meat) and save it for lunches or other
meals. Return remaining skin and bones to
the broth to cook for another 2 - 3 hours for
maximum goodness. Again, extra wings or
feet can be added.
This weekend, how about you give this
stock a go, turn it into a soup, snuggle up
on the couch, smell the soup, and let go.
May you be well nourished.
© NOVA APRIL 2010
See our website
for more of Jude's fabulous
CHICKEN NOODLE SOUP
ONLY GLUTEN OR WHEAT FREE IF
THE TAMARI USED IS WHEAT FREE
My version of the classic soup -- when you
have a good chicken stock in the freezer,
anything is possible. Made with coconut oil,
shitake mushroom and chicken fat, this is a
powerful food to boost the immune system.
Use whatever pasta appeals though if it is
longer strands, I would suggest breaking them
up a little. I like to use Alphabet pasta in this
• 1 tablespoon coconut oil
• 1 small leek -- finely sliced and well washed
• 2 cloves garlic, finely chopped
• 2 sticks / 90 gm celery, finely sliced
• 1 good size carrot, peeled and cut into 1 cm
• ½ teaspoon dried thyme or 1 teaspoon fresh
• ½ teaspoon dried sage or 1 teaspoon fresh
• 1 large or 2 small dried shitake mushrooms
• 1 litre chicken stock
• 2 chicken wings
• 1 teaspoon dulse flakes
• 4 - 5 dark green leaves -- collard greens, kale
or the dark, outside leaves of Cos lettuce are
both good, washed and finely sliced.
• 50 gm pasta
• 1 - 2 tablespoons parsley, well washed and
• 1 - 2 teaspoons mirin
• 1 - 2 teaspoons tamari
Add the coconut oil to a good size pot with
the leek, garlic, celery, carrot, thyme and sage.
Cook over a low-medium heat for 5 minutes,
Crumble the shitake mushroom into the pot
and add the chicken stock and wings. Cover,
and bring to the boil. Cook at a gentle simmer
for 40 mins - 1 hour. Remove the chicken
wings and place on a plate to cool. Add the
dulse, peas, leaves and pasta, and cook for a
further 10 mins, or until the pasta is cooked.
Shred the chicken wings, removing as much
meat as possible, and return this to the pot
when the pasta is cooked. Taste and adjust
with the mirin and tamari, add the parsley and
SIMPLE CHICKEN STOCK
GLUTEN FREE/ DAIRY FREE
MAKES ABOUT 2.5 LITRES
If you are able to access the head, gizzards or
heart, add those also.
• 3 carrots, skin on, scrubbed and roughly
• 3 celery stalks, roughly chopped
• 1 onion, cut into quarters
• 4 thyme sprigs
• 4 bay leaves
• 4 parsley sprigs
• 2 sage leaves
• sea salt and a 4 peppercorns
• ¼ (one quarter) cup white wine or 2 teaspoons
apple cider vinegar
Put all ingredients in a stock pot and cover
with water - use approx 3 litres, though it really
doesn't matter, as the gelatine and minerals will
leach into whatever water you have.
Bring to a very low boil -- seeing just a blip of
bubbles indicates a very low boil. Cover with a
lid, leaving it slightly ajar and continue to cook
at a very low simmer for as long as you are
able -- the longer you cook it, the better it will
be -- 6 - 24 hours. Skim off any scum as it forms.
Check from time to time that too much water
hasn't evaporated off. If so, add a little more.
Drain, and discard solids.
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