KITCHEN: Stock and Broth and Concentrates...ninth in a series

It seems that every company that produces the standard canned or aseptic box of broth and/or stock is now offering a version without the water…known as concentrate or seasoning packets, which look sort of like the mustard or ketchup packets from a fast food place.  The nice thing is that they take OH SO LITTLE SPACE in the cupboard compared to the cans and boxes of hydrated versions.   There are times that the packets are more useful, but I am still having problems with the amount of sodium they are using.

SWANSON’S “Flavor Boost” concentrated Broth comes in chicken, beef, and vegetable.  Packets , if reconstituted, are equal to 1 cup.  Both chicken and beef have a whopping 830 mg of salt--or 35% of daily intake…more if you don’t use a 2,000 calorie diet. (Vegetable is slightly less at 770 mg)  For the beef flavored version, the first two ingredients are 

• “water” and “salt”, 
• the next two are “yeast extract” and “maltodextrin”, 
• following those fabulous ingredients is BEEF STOCK.  
• The rest of the ingredients are “less than 2%”--”natural flavoring, onion juice concentrate, tomato paste, xanthan gum, beef fat, dextrose, spice, lactic acid, beef extract. 

The chicken version fares a little better in the ingredients.  It begins with 

• “chicken stock and chicken fat, followed by salt, 
• maltodextrin, sugar, yeast extract, natural flavors, and chicken broth.  
• The remaining ingredients are listed as “less than 2%”; dextrose, corn oil, dehydrated chicken broth, xanthan gum.

While they “taste” fine, (although incredibly salty), the ingredients are less than overwhelmingly shouting flavor at me…salt and sugar in all it’s various forms are lack luster.  The front of the package boasts “No MSG Added”, though they do let you know that a small amount of glutamate is naturally occurring in the yeast extract.  I have used them as a “flavor boost”, and (except for the added saltiness), they did a good job of that.  If I were to continue to use them, I would have to eliminate all other salt from the recipes…like no salt tomato sauce, etc.  However, if I just use the dripping from a roast and add a few spices and TONS of salt and sugar to my own recipes--it might be pretty much the same.

TRADER JOE'S is offering  a Savory Chicken Flavor (I only purchased a reduced sodium version for my test).  There were TWELVE pouches in the small package, compared to EIGHT packets in the Swanson packages.  Their first ingredient listed is actually 

• CHICKEN STOCK, followed by maltodextrin (corn), natural flavor, chicken fat, sugar, salt, yeast extract, xanthan gum.  

While I preferred this chicken both for flavor, when I used this product as an afternoon pick-me-up (a cup of broth to stave off hunger) I found the product to have too much fat to be enjoyable for this, though the sodium was much more tolerable at 360 mg… a reduced salt version.  It was great in chicken and rice recipes, as well as, stir fry.  It would be nice if they actually listed the ingredients in the stock, though.  Their label states it has no gluten, but it is made in a facility which uses wheat, milk eggs, peanuts, soy, fish, and shellfish, and the facility also processes tree nuts.  I’m not sure how people who are allergic to such things might be affected, but the info is there.  Since I have an allergy to barley, it’s nice to know that the maltodextrin is derived from corn, instead of barley.  Over all, I thought this was a good product also, and liked the fact that it had less sodium.
KNORR is offering a home style Beef or Chicken Stock.  This is a bit different from the other products, in that their product comes in a “tub” as they call it.  (It is a small plastic cup with a pull off lid, and each tub will make 3 ½ cups when reconstituted with water.  It is more of a gelatin product and must be “melted”.  There are FOUR tubs to a package.
I thought that this particular beef stock tastes most like a stock, compared to a broth.
The sodium level is slightly lower (per one cup serving) at 700 mg or 29%. (Chicken is at 30%).  Since it was not in a convenient form to make “one cup” at a time, I did not try it as a cup of broth in the afternoon.  Ingredients are listed as 

• water, salt, modified palm oil, maltodextrin (corn, tapioca), autolyzed yeast extract, sugar, carrots, beef extract, spinach, leeks, xanthan gum, disodium guanylate, disodium inosolate, citric acid, garlic powder, onion powder, locust bean gum, soy sauce powder (soybeans, wheat, salt), lactic acid, beef fat, caramel color, natural flavor, spice, beta carotene (for color).

Product is made in Mexico.  Note that there is no ADDED MSG, but that “small amounts” in the yeast and the soy sauce (naturally occurring).  The beef fat and beef extract add a “dietarily insignificant amount of cholesterol“.

I was unable to obtain the chicken version of this product--tried several stores, on separate occasions, and it was not stocked on the shelves, though there was an open space where it should be. 

The draw backs to this product is it is a little more difficult to introduce this product into your food since it has to “melt”, and it makes 3 ½ cups compared to the single cups of other products.  On the plus side, the flavor was pretty good and it had slightly less sodium.

 COSTCO'S private label KIRKLAND Chicken Stock comes in a large box containing six packages...which would be FOUR cups each aseptic container.  With no fat, and plenty of flavor, as well as, lower sodium, this is a good choice for the afternoon pick-me-up equally well to using for making soups and other meals.  

• Sodium is 360 mg or 15% 

With chicken stock as the main ingredient and vegetable broth the second ingredient, I think (for fully hydrated product) this one is the best choice.

                       
PROGRESSO offers a 100% natural Unsalted Chicken Broth, in the aseptic box, “no msg added“.  Of course, again, there is some naturally occurring in the yeast extract.
Ingredients:  

• chicken broth. (no ingredient list of that)  contains less than 1% of sugar, yeast extract, natural flavor, carrot puree.

The calories for this product are 25 calories per one cup serving.  (All the rest have
10-20 calories per one cup serving).  This one has no fat, no cholesterol, and only 125 mg of sodium.  It is listed as Gluten free.

Since this is in a two pound box--storage of 8-12 would take a LOT of space, compared to the concentrates. 

I have (on very FEW occasions) made my own beef stock, ala Julia Child-style…the time involved and the cost are not worth it to me, since “bones” are now a very expensive commodity.  I am not likely to make my own stock, but very often make my own broth--or just use the pot liquor the food is prepared in...I don't make the broth and then toss out the veggies either...that seems such a waste.  I realize that they are often discarded because their flavor has been imparted to the broth, and they are often "soggy"...but unless they are REALLY soggy, I just leave them in, and maybe add some "fresh veggies" for texture.  This is why I am not a chef in real life.  


Labels say a lot...these say how much salt, sugar, and misc. enhancers are showing up in our products.  None of them tasted "bad"...but, most of them are not really suitable for frequent use solely because of their sodium levels.  

• The concentrates would probably be a good choice for "survival"--if you have a source of water...or they can turn a wild root into something with a more familiar taste.  If water is scarce, the fully hydrated product would be the better choice--provided you are not on the move.

As an "aside"--here is a link to how they make the aseptic packaging.

CRAFT: Recycled Copper Wire

Sentimental Recycling Project

 Quite a few years ago, my husband took a job in Alaska which separated us for about six months. 
He was working in remote areas, and phone calls were often two weeks apart.  Our son and I really missed him.


At the time, I was home schooling our son.  My husband thought it might be fun to ship some of the plant and rock materials home for our science studies.  We had plenty of fun trying to determine what all the flora and rocks he sent home were.  
Fast forward to today.  I was clearing out some boxes and stumbled across the birch bark.  I couldn't make myself throw it out...but, I didn't want to just store it in a box.  In reading through one of the magazines I picked up at the thrift store, (I almost never buy "new" magazines), I noticed a picture of a leaf that someone had punched with holes to form letters--writing a short message.  Inspiration!!  I could use the bark to make a piece of wearable art!!  A few days later I was watching a segment on TV that mentioned recycling copper wire from old electric motors.  Since my husband was already recycling that sort of thing, I asked if he had any copper wire I could use.  He set up a little anvil and a hammer for me and told me to have a go.  Thus, was born my wearable recycled birch bark and copper wire "heart". 

This cuts very easily with scissors!

 The bark was originally rolled in a "scroll".  I had to soak it overnight in water; laying it flat, with a heavy object, to dry.

The curl of wire made by twisting on a pencil to form.

I used wire cutters to cut some strands of copper wire. Two to six strands worked best. (I actually used three strands in the heart.)  Twisting the ends together to get it started, I braced the started end under the anvil and used a pair of pliers to continue to twist all the way down.  

At this point, I began pounding the twist of wire with the hammer against the anvil; and in short order, I discovered that a lovely (almost Celtic) pattern appeared.  I went too far though, and the wire became thin and brittle, breaking off bits of the pattern.  Several tries later, shaping FIRST, pounding (a lot less) later, I had a heart shape that would work.  

Kind of fun to see how the wire will appear after pounding!

I traced the metal heart onto the bark, cut it, and trimmed to size.  Then I simply used wood glue to hold it together.  This is not a totally finished piece.  I am still trying to decide whether to make the heart into a pin or a pendant...but I am saving that knot in the bark for another project...maybe a barrette for my hair...The project took very little time and cost next to nothing, but the fun I had experimenting in making it and the sentimental value I derive from it are priceless!
Thursdays are the release days for my Craft projects and ideas...check back each Thursday!!  It is my intention to use recycled items,  thrift store purchases, and "dollar store" finds as often as possible.  Green Crafting!
Sundays are the release days for Kitchen and Cooking projects, ideas, and better food choices.  Please check back on Sundays for that.
Home projects and ideas are still "in progress", but tentatively will be slated for Tuesdays or Saturdays...please "stay tuned". 

KITCHEN: Green Garlic (eighth in a series)

Scrambled Eggs with green garlic and a bit of hot sauce!

 I'm not sure when I first heard the term "green garlic", but I know it was from my father, who had learned that it was a very popular thing in England.  I can't figure out why few people, even those who grow their own garlic don't take advantage of this.  It takes no special gardening technique and you can pick the garlic bulbs up at most grocery stores, so you don't even need to go to a nursery.  The taste is a mild garlic flavor which is often used in scrambled eggs and salads.  Snipped into small pieces, you can add it to mashed potatoes.

Easy to grow on your front porch...

 We tried growing some of the regular garlic from bulbs in the grocery store.  While they do eventually grow, we found out that organically grown garlic is NOT treated with an anti-growth product that other garlic often is.  For that reason, I recommend (if you choose  "grocery store" garlic), that you use "organic" for greater success.  To plant: Separate the garlic into cloves (do not remove the skin) root side down--tip up--bury in the soil about a 1/2 - 1 inch covering the tip at least 6 inches apart.  (We've even planted less deep, since we are NOT intending to grow the garlic for the bulbs, but for the green spears.)

just chop these and use like you would green onion

Within a couple of weeks or so, you should see "life" springing forth from the cloves.  The important thing to remember when harvesting the spears is to take small to medium length spears, one or two from each planting...the larger ones are tough, and may be dried and ground for yet another flavor from your garlic garden.  Taking more than one or two of the inner spears can cause the plant to die or affect it's growth.  Like green onions, you may need to replant for green garlic more often than for bulb garlic.  Normally you would harvest "outer leaves", but I want the most tender leaves, so harvest those sparingly.
I prefer green garlic in eggs, salads, "green drinks", topping for baked potatoes, and anywhere you think you might like a more mild addition of garlic.  Because it is so mild, kids may learn to like garlic this way.
Of course, my preferred brand of eggs is Great Day Farms Omega-3 eggs.  See last weeks blog about the eggs--
Great Day Farms Omega-3 Eggs 

CRAFT: Recycle Magnets!

Recycle Magnets from junk mail or your shower curtain!!

 How many of us have photos and business cards, and kids drawings, etc. on our fridges?  

In less than 5 minutes, you and your kids can craft some interesting magnets with stuff you are probably throwing away without thinking!

I use magnets from the bottom of shower curtain liners...and I have a cat who likes to shred the liner on occasion.  Instead of throwing away the magnets, I punch them out and save them for craft use.  While I already have plenty of buttons around the house, I happened across these "star" shaped buttons that I really liked at one of my oft-shopped thrift stores for only 75 cents!  

 While I did have to clip the shank off, that was easily done with a razor knife...would have been even easier with a flat clipper. (Save that for an adult...duh!)

 I used the white school glue just because it would be "kid friendly", but a glue gun or any other glue would have worked just as well.

 Left to dry...ready to go in about 5 minutes.

While you're at it...look around the house and you may find a few more sources for "free" magnets to craft with.  I pull off the flat magnets on the backs of the shopping lists, and from advertising magnets on telephone yellow pages...I pull them off and recycle the phone books.  
I keep them in my recycled craft supplies and have them to use when the mood strikes.  By the way...thrift stores are great places to look for things to stock your home craft center.   I find high quality needles (some from England) for pennies, lots of unopened needlecrafts, yarns, threads, ribbons, scissors, papers, fabrics, patterns...it's a section of the thrift store I make a habit of checking out!  If you think you might like to try a new craft...look at several thrift stores to see what's available...you may be able to try something new, for a lot less!
 

KITCHEN: Great Day Farms Omega-3 Eggs (7th in a series)

Great Day Farms Omega-3 Eggs with Lutein

Great Day Farms Omega-3 Eggs... 

• 350 mg Omega-3
• 300 mcg Lutein
• 6 g protein

Yes, eggs are notorious for having "cholesterol", but eggs are also notorious for being a healthy choice--and in my book--the yolk is the best part of the deal!   The yolk has lecithin (a phospholipid) in it that seems to hinder the absorption of the cholesterol inherent in the eggs.  Omega-3 oils are usually found in fish, but I need to limit my intake of those types of fish.  Lutein is good for your eyes.
This particular brand of eggs is one of the tastiest around, and locally I am able to purchase a DOZEN eggs for $1.77--that's less than .15 an egg!--at Walmart. Such a deal!!  
I bought another brand of eggs the other day, since I couldn't get to the store where the Good Day eggs were available.  My son insisted that I should not have purchased any eggs at all since no other eggs taste like the Good Day eggs!


Eggs are an easy solution to hunger at anytime of day.  We are well aware of 

• hard and soft boiled, 
• scrambled, 
• fried, and 
• omelets for breakfast.  

When we make a hot cereal for breakfast (other than oatmeal) we often whisk in an egg and some vanilla after it is cooked.  The egg fluffs up the cereal a bit. It's really good in purple corn meal or farina-type hot cereal. 


I also enjoy a quick "egg drop soup" for breakfast using

• chicken, beef, or vegetable broth...brought to a boil
• scallions, or carrots, etc...especially if the veggies are already cooked or dried.  (This is optional)
• Stir in a whisked egg for more of a "noodle" effect or drop in for a "bloom" effect.  Usually I opt for the whisked effect.

It is fairly quick and easy to have your breakfast in a cup.  Look for reduced fat/salt versions of your favorite broth or stock--home-made is great too, using drippings from a roasted chicken or roast beef.


Want something a little heartier??  Try Scottish Eggs

• hard boiled eggs
• finely ground sausage or other ground meat
• bread crumbs

Remove the shells from the eggs, cover them with a thin "blanket" of the sausage or ground meat.  Coat the covered eggs in bread crumbs and fry in oil, making sure the meat is fully cooked. [Not sure why they are called Scottish Eggs]


Whip the egg whites to a meringue and bake it in the form of no fat cookies...if you are a little crafty you can pipe the meringue to look like ghosts, kisses, hearts, or little sheep.
Save the yolks for some fantastic creamy rice pudding.  (Yes, raw eggs may be frozen [whole or separated] for a short period of time and used in cooking. But never freeze whole raw eggs in the shell.) If you make the meringue cookies you will have extra yolks--save them for the Creamy Rice Pudding


Back in the "good ol' days", egg whites were also used as a "glue" to put paper labels on glass bottles.


Try adding mashed avocado to mashed egg yolks instead of mayo...YUM!  I don't care for mayo or other spreads, so my deviled eggs are made with the avocado.  I will be doing a blog about avocados one of these days...please watch for it.


If you are tired and need a quick meal after dinner--eggs will not fail you there either.  You can whip up all types of omelets or frittatas.  


Scrambled eggs with country gravy in a flour tortilla, or scrambled eggs with peppers, onions, etc. and hot sauce and cheese in a flour tortilla will make a good quick to heat and eat meal.  When eggs are on sale or we have a coupon, we make a large batch and freeze them, individually wrapped in paper that can go in the microwave.  If heated from frozen state the eggs get a little hard, but still very edible.  Better if you can allow them to thaw in the fridge over night before heating in a microwave.


I like this company and I love their website--especially the EGG FUN--have a look!
Egg Fun 
They even have stuff you can do with the shells and the carton!!  Nothing goes to waste!  

KITCHEN: Farro Wheat (6th in a series)

Farro Wheat cooks very quickly!!

What I really like about cooking with this Farro is that it can take the place of rice or some types of pasta and cooks rather quickly...about 15-20 minutes.  The flavor is very mild and accepts the flavors of other foods readily.  This version is "pearled"--meaning the outer husk is already removed.  But, that would make it NOT a whole grain.  

• The fiber is still good...listed at 5 grams equal to 21%.
• Iron is 12%. 
• Protein is 7 grams.  

We have used it alone, like rice, and in soups.  It makes a nice hot breakfast cereal--a change from oatmeal.

• liquid (at least) 3 cups (water, broth, or stock)
• farro (rinsed in cool water) 1 cup
• bring to a low boil, about 15-20 minutes 
• use in soups, salads, casseroles, breakfast
• by itself, or mixed with rice or pasta
• try it with crimini mushrooms and your favorite cheese

It is a nice addition to our expanding list of healthier foods.  It passed the "I don't like anything that tastes like health food" test.  A real plus is that it is ORGANIC as well.


Earthly Delights Organic Italian Pearled Farro

KITCHEN: Tuna on Whole Wheat...my way! (5th in series)

Tuna mix on toasted whole wheat*

A different version of a tuna sandwich...

 Sometimes it only takes a very few ingredients to make something really tasty...as in this case.  Canned tuna...your choice and style...I use water packed, not oil.

Add some of these flakes to chicken or beef broth

This is my particularly favorite brand of nutritional yeast flakes--I use them in many recipes--the flavor is somewhat nutty.  A glance at the nutritional breakdown reveals it's "primary grown" (on molasses) yeast.  This is not a by-product of brewing as is "brewers yeast", which can have a bitter aftertaste.  It is high in B vitamins and has a full spectrum of amino acids.    KAL Nutritional Yeast Flakes  

Three rounded Tablespoons equal a full serving, but in this recipe I use only

• two rounded Tablespoons to one can of tuna.

• Add to that one teaspoon of liquid smoke.  

Colgin Liquid Smoke 

• mesquite
• hickory
• apple
• pecan 

If I add salt--and I often do--I like to use this salt blend--Vege-Sal which has a celery flavor.     Pepper to taste.

*That is a leaf of savoy cabbage (on the plate above) and 5 medium Sprouts Olives, and a few cheddar cheese curds from Arizona Cheese Company    

• Tuna, one can  partially drained--yeast will absorb moisture.
• KAL Nutritional Yeast Flakes, 2 TB
• Colgin Liquid Smoke, 1 tsp
• Vege-Sal, (optional--to taste)
• Pepper, (optional--to taste)
• mix well 
• best served at room temperature on toasted bread of your choice. 
• Of course, this also works spectacularly well with canned salmon, chicken, or leftover turkey.  With those, I like to warm the mixture a little in the microwave and have melted a slice of cheese on it a time or two.
• A good choice for "survival" food with crackers...since none of the ingredients need refrigeration, like mayo or a creamy dressing would. The B vitamins in the yeast will be very beneficial under stressful conditions.