Soup Stock and Broth - is there a difference?

Stock or broth is used as a base for soup making, but also in many recipes to add flavour.

Soup Stock
Stock is a liquid made from boiling or simmering meat, fish, vegetables or bones in water. Often herbs and spices are also added in the process.

Broth
Broth uses stock and adds to it, making what is basically a light soup. Many products that are stocks are labelled as broth. You'll need to check the ingredients and nutrition label to avoid any with added sugars or extra ingredients.

What kinds of soup stock are available?
The most readily available in stores are vegetable, chicken and beef. You may be able to find, or certainly make, other types of stock as well, like lamb, ham or fish.

How to I read the label for prepared soup stock?
The most important things to look for on a nutrition label for prepared stock are carbs and sugars. Some soup stocks have added sugars. It is also good to be aware of any extra fat or sodium, look for reduced sodium options. You can always add more salt later.

Can I make my own?
Absolutely! If you do, you can control the process entirely. Making stock requires meat and/or bones for simmering, except in the case of vegetable stock where only vegetable are used.

• Chicken Stock 
• Beef Stock 
• Vegetable Stock

What do I do with it, other than make soup?
Stock is often used in place of water in savoury recipes to enhance flavour, like casseroles, sauces, stir fry, and so on. You can experiment with different kinds of stock to see what you like best.

Celery & Jicama Salad

This simple salad is a crunchy crisp accompaniment to many dishes or served on top of a bed of baby spinach with the protein of your choice for a delicious salad main.

Ingredients:

• 1/3 cup celery, thinly sliced (remove strings if possible)
• 1/3 cup jicama, in matchsticks
• 1/3 cup fennel, in matchsticks
• 1 tsp olive oil
• 1 Tbsp fresh lemon juice
• Salt & pepper to taste

Directions:

1. Prepare the vegetables as noted. Using a Mandoline to slice the vegetables will help.
2. Mix ingredients in a bowl, tossing well until evenly coated. Serve.

Crunchy Celery

Celery - crunchy and perfect for filling with dip, cheese or peanut butter right? Don't sell this crisp vegetable short, there's a lot more you can do with it.

Head of Celery

Mostly used for its stalks, celery is also grown for its seeds, which you will find in stores and ground up as part of celery salt. Celery stalks can be eaten raw or cooked and are a staple in soups, especially in French cuisine. It's generally available year round. Celery is also very low on the glycemic index and contains dietary fibre.

celery stalks and slices

What to do with Celery?

Raw, the crunchiness of celery makes it a great addition to salads, either green salads or as part of tune or chicken salad mixes. It can also be combined with other diced vegetables for an alternative salad like our Celery Cucumber Salad or our LillyPad Tabbouleh.

Cooked, celery is excellent for use in soups or making stock, stir fries, casseroles and more. It's usually best to slice or dice celery to reduce cooking time, and some recipes will ask you to peel some of the fibrous strings off.

Look for our recipes this month for new ways to prepare and enjoy celery!

Previous vegetable posts:

• cauliflower
• zucchini
• lettuces
• asparagus
• celeriac or celery root
• turnip

Indian Spiced Celery with Cumin and Lemon

This recipe makes a great side for any grilled or pan-fried protein.

Ingredients:

• 2 cup celery, peeled & sliced as directed
• 1 tsp garlic, minced
• 2 Tbsp lemon juice
• 1 tsp salt
• 1 tsp cumin
• 1/2 tsp cayenne
• 1 tsp grapeseed oil

Directions:

1. Cut celery into 1/3 inch pieces on the extreme diagonal, creating chevrons. In small bowl, combine water through cayenne. In small bowl, add cumin seeds. Have both bowls and wok lid close to stove.
2. Over highest heat. heat wok to smoking, add oil and heat to smoking. Add cumin, followed immediately by celery. Stir well for 3-4 minutes. 
3. Stir in garlic mixture, quickly pouring over the celery, and top immediately with lid. Reduce heat to low and cook 15-20 minutes or until tender, stirring occasionally.

Crab Stuffed Portabella Mushroom

This savoury mushroom dish is packed with flavour and protein, making it a satisfying entree.

Serves 2.

Ingredients:

• 2 large portabella mushrooms
• ¼ cup dill pickle, finely chopped
• 1 Tbsp onion, finely chopped
• ¼ cup celery, finely chopped
• 1 Tbsp Dijon mustard
• 4 ounces crab meat, chopped
• 1 pkg Ideal Protein Potato Puree
• 2 Tbsp egg whites

Directions:

1. Preheat your oven to 350.
2. Remove stem and gills (scrape the brown frills off) from the mushrooms.
3. Place mushrooms scraped side up on a baking sheet and bake for 10 minutes. Remove from the oven and let sit for 5 minutes before using a paper towel to absorb any moisture.
4. In a bowl, mix the rest of the ingredients. Fill the partially cooked mushrooms, splitting it evenly between them.
5. Bake for 10 to 15 minutes (depending on the size of mushrooms).
6. Broil/grill for an additional 5 minute to brown on top. Enjoy. 

Savoury Mushrooms

Not sure what to do with those bags of dehydrated mushrooms you see hanging in the grocery store? Try one of the options below to create delicious mushrooms for combining with ground meat or serving on top of other dishes.

Garlic Soy Rehydrated Mushrooms

Ingredients:

• 2 Tbsp soy sauce
• 1 tsp garlic paste (no added sugar)
• 1 cup rehydrated mushrooms

Directions:
Combine ingredients. Serve or allow to marinate in the refrigerator for an hour.

Rehydrated Mushrooms stewed in Tomato

Ingredients:

• 1 tsp grapeseed oil
• 1 tsp onion powder
• 2 cup dried mushrooms (500mL)
• 1 clove garlic, minced
• 1 Tbsp ketchup (0 carb type like Walden Farms) or tomato paste
• salt and pepper

Directions:

1. Re-hydrate mushrooms according to package.
2. Saute mushrooms with grapeseed oil, onion powder, and garlic for 5 minutes.
3. Add ketchup and continue cooking until heated through.
4. Season with salt and pepper to taste and serve.

Learn more about dehydrated mushrooms here.

Garlic Mushroom Chicken with Sage

This chicken recipe is a wonderfully warm dish for the fall weather. The mushroom broth also keeps it very moist and goes great with cauliflower rice.

Ingredients:

• 1 lbs chicken breast, skin removed
• 8 oz of mushrooms (white or cremini), sliced
• ½ cup chicken broth 
• 8-10 large garlic cloves, peeled 
• ¼ tsp onion powder
•  ¼ tsp ground dried sage
• ⅛ tsp cayenne pepper
• ¼ tsp black pepper
• ¼ tsp salt

Directions:

1. Preheat oven to 375F.
2. Mix the broth and spices in bowl. 
3. Place the chicken breast in a baking dish and pour the broth and spices over top. Add the sliced mushrooms and garlic cloves (spreading evenly around pan).
4. Place the pan in the oven and bake for 30 minutes or until the chicken is no longer pink inside.
5. To make the garlic mushroom sauce: separate the liquid, garlic and half of the mushrooms from the chicken and place it in a blender. Pulse until you get the consistency of gravy.Spoon it over the chicken and enjoy!