Recipe: Superb Vegetable Soup for Freezing

Superbly Sulfurous Soup
Yields: Amount depends on how it is packaged. I make this soup in a 12 quart stockpot, and it makes between 7 to 10 quarts of soup. This soup is packed with vitamins A, C, and K; immune-boosting sulfurous vegetables, and great flavor. Best of all, you pick the seasoning from a list of possibilities or something you already know and love in your kitchen.  Note to AIP followers: if you cannot have nightshades, the soup still works; just use carrot ketchup or Nomato to add a tangy sweetness. You will not need as much carrot ketchup or Nomato to replace the tomato in the soup. Start with a cup toward the end of cooking to give the body of the broth a boost. Or you can just omit the tomatoes and have fun with the seasoning. Note to Wahls Protocol followers: As described in the directions, one container of this soup will satisfy the daily requirement of three cups of sulfurous vegetables for the Wahls Protocol. If you eat less than three cups of sulfurous vegetables per day, or wish to have less than three cups of cooked sulfurous veggies in one sitting, you will have more containers of soup. Assuming you eat three cups of sulfurous vegetables per day, you will have between seven to ten containers to freeze depending on the type of sulfurous leafy greens chosen and how long you cook the soup. Soup may be stored and frozen in glass jars, BPA-free plastic containers, or BPA-free Ziploc freezer bags. Directions for storing are listed below.
Prep Time	Cook Time		Special Equipment
1 hour	3 to 4 hours		10-12 quart stockpot
Ingredients
12 loose, mixed cups of sulfurous leafy greens such as collards, kale, chard, or mustard greens		4 tightly packed cups broccoli florets, cut into spoon-sized pieces
4 tightly packed cups of cauliflower florets, cut into spoon sized pieces		4 tightly packed cups red or green cabbage, shredded
4 tightly packed cups of onions, diced		½ cup minced shallots
3 cans diced tomatoes		3 cans tomato sauce
2 cans tomato paste		12 cups beef or chicken broth
2 pounds meat such as browned hamburger, cooked and chopped chicken, or cooked, chopped, or pulled beef roast		1 medium head garlic, minced
3 TBSP seasoning*		Salt and pepper to taste
Directions
1.    Add leafy greens, broccoli, cauliflower, cabbage, onions, and shallots to stockpot.
2.   Add diced tomatoes, tomato sauce, tomato paste, and shallots.
3.   Add meat, broth, half the garlic, and half the seasoning.
4.   Stir contents of stockpot until well mixed. Add water until the ingredients are covered by two to three inches of liquid.
5.  Bring contents of stockpot to a boil. Reduce heat and simmer with stockpot covered for two hours. Stir periodically as needed.
6.   Keep an eye on the liquid level.  Some of the liquid will be absorbed by the ingredients. Add more water or broth if needed.
7.   At one hour of cooking time, add remaining half of garlic and 2 ½ TBSP of the seasoning.

8.  After two hours of cooking, taste vegetables to check for doneness. The cauliflower and the broccoli take the longest time to cook. If the vegetables are not yet done to your preference, continue simmering until vegetables are at the desired level of tenderness.

9.  Add remaining ½ TBSP of seasoning, salt, and pepper, stirring well.

Note: if you plan to serve all of the soup now, you may skip the following steps.

10.  Allow soup to cool in refrigerator.

11. I use four cup-sized plastic BPA-free containers to store this soup. Ladle three cups of the sulfurous veggies into a measuring cup, returning any excess liquid or meat to the pot. Add one cup of the broth mixture.  Fill containers and seal.

12.  Freeze containers.

*About seasonings: you may use your favorite seasonings for this soup: Italian seasoning, herbs de Provence, mixed herbs, Greek seasoning, harissa, lemon pepper, taco seasoning, or Indian-inspired spices. You can also add the salt and pepper now but leave out the seasoning entirely until you are ready to reheat the soup. This helps keep the soup interesting and satisfies different palates in the same family. When you are ready to reheat the soup, add a ½ to 1 tsp of seasoning per four cup container of the seasoning that you prefer that day. Mixing up the seasonings, I rarely get bored with the soup even after eating it for multiple days. Salsa is also an excellent addition to the soup.

Look for colorful cauliflower, cabbage, and kale to make your soup beautiful and full of antioxidants.

Recipe Source: www.PrescriptionPlate.com   Recipe and content copyright Amy Ward ©2014

How to Store, Freeze, and Reheat Bone Broth/Stock

Making a mug of broth is a breeze when frozen in handy
16 oz. glass jars with handles and reusable steel lids. 

Are you just getting started with adding bone broth to your health arsenal? Let the The Bone Broth Manifesto lead the way...

I make chicken bone broth/stock so often that I rarely store it in the refrigerator, though it is safe in the fridge for up to three days. I get really cranky when I lose broth because I am disorganized or forget about it, so I tend to head straight for the freezer with new batches. Broth is safe in the freezer for two to three months(1). I store broth in three ways: glass jars, BPA-free bags, and BPA-free plastic/glass containers.

As of late, ancestral storage techniques for broth have come back into vogue. These methods allow you to store broth in containers with a nice layer of fat across the top for extended periods of time without the fuss of pressure canning. The broth can then be stored in a refrigerator or a cold pantry.

I personally do not like the flavor of broth stored this way, but perhaps you might like it. It tasted, hmm, sort of fermented. I would recommend having a spotless refrigerator before trying this sort of storage technique. In my experiments, somehow the fat managed to pick up other flavors from other food nearby. That made me grumpy, because I think chickens grow their fat just so we can fry onions in it. Thus the idea of storing things the old-fashioned way lost its appeal to me when it made my chicken fat taste funky. As always, your mileage may vary.

How to Store Broth in Glass Mason Jars

This is my favorite way to store broth in the freezer for drinking. For broth that will be used for cooking, I tend to prefer BPA-free plastic bags or containers. That's strictly my personal preference, however. The glass jars rarely last more than a week without needing to be refilled, so I personally do not mark them. There are some great options available should you decide to label your jars.

1. You can use larger jars than the 16 oz. ones shown in the photo above, or jars without handles. Use care when filling the jars. Ensure that the jars are either the same temperature or just slightly warmer than the broth. 
2. Add your broth to a large pouring pitcher for convenience and to avoid drips as you pour.
3. Begin filling the jars. For pint jars, plan to leave at least 1.5" of space between the broth and the top of the jar. If you are using quart-sized jars, allow 2". This gives the broth room to expand when it freezes. This is one of those rare circumstances where I recommend using a ruler the first time to make absolutely certain that you leave enough room. 
4. Once all of the jars are filled, inspect each one and wipe it down with a clean paper towel. If you had broth drip on a jar while pouring, put a little white vinegar on a paper towel to remove the moisture and any remaining grease. Pay particular attention to the threads around the mouth of the jar. Hidden moisture here can cause breakage later on when the liquid freezes and expands. 
5. Apply lids. The lids I prefer to use are reusable steel. When applying the lids, do not screw them on as tightly as possible. A firm twist closed is plenty since these jars will be stored at freezing temperatures. Leaving at least a small layer of fat in the broth helps create a seal between the lid and the broth. I do not recommend using two piece lids, particularly if you have had jars break in the freezer before. These lids do not allow for any wiggle room when the liquid expands. 
6. Give your jars one last inspection to remove any unwanted moisture.
7. Place the jars in the freezer. It is best to place the jars on a rack so that there is no chance of condensation forming underneath the jar and potentially freezing the jar to the surface. This is another common cause of breakage. 
8. After 24 hours, you can rearrange the jars in the freezer if needed.

How to Reheat Broth Stored in Glass Mason Jars

It is wonderful to grab a pre-portioned mug of broth from the freezer, and be on the couch with a toasty warm mug of broth in minutes. After removing the lid (this is extremely important if you want to keep your kitchen tidy), you can warm the mugs several ways:

1. You can create a water bath in a saucepan and set the frozen mug inside. Set heat to medium high. This will warm the broth in about ten minutes, depending on the size of the saucepan and the amount of water used.  Make sure you start the mug in the saucepan with cold water and increase the heat gradually to avoid sudden temperature changes that could break the jar. Fill the saucepan with water to at least the middle of the jar. Ensure the jar will be stable when the water boils. You can always add more water to the saucepan later if desired. Let the broth boil for a minute to ensure it is piping hot and fully thawed. Use great care when removing the jar from the water bath. You might be tempted to say very bad words if you burn your fingers, and I can't have that on my conscience.
2. If you choose to use a microwave, this is a convenient way to warm the broth mugs. (I will not get involved in a holy war between the lovers and haters of the microwave movement. It is a personal choice that you should make after discussing the matter with your healthcare practitioner.) Bring the broth to a boil before removing the jar from the microwave. Take great care when removing the jars from the heat source. Some jar handles will become very hot when heated in the microwave; others do not. Grabbing the jar with an oven mitt or at least a paper towel the first time is a good idea. If you burn yourself, I might have a giggle at your expense. Could you really blame me?
3. To speed up either heating process, let the jar thaw overnight in the refrigerator with the lid on. You can also pack these jars to go in an insulated bag when you are headed to the office or on the road. 
4. A thermos with a glass or steel interior is ideal for taking heated broth on the go or even keeping broth warm throughout the day at home. Prime the thermos with boiling water for 5-10 minutes. Pour out the water and then immediately pour in your heated broth. A quality thermos should keep the broth toasty warm for at least 12 hours. I have an awesome hot pink Stanley thermos. It's sturdy, has a lifetime guarantee, and is heavy enough to double as a weapon if needed. I know you're jealous.

How to Store Broth in BPA-free Plastic Bags 

I store my broth in sizes ranging from 1, 2, 4, and 8 cups. (Speaking of the holy war regarding the use of plastic bags: I'm not going there, either.) I chose these amounts because they correlate with the amounts of broth I need most frequently and therefore help me minimize wasted broth. Use the best quality bags that you can obtain. Many bags that are labeled 'storage' are insufficient and will crack or leak. I always choose bags that are designated for the freezer. Freezer bags usually have a matte white writing space on the side of the bag that is handy for labeling. 

I write the type and amount of broth in each bag, any particular flavors I included or excluded when making the broth, and especially when the broth expires. (The FDA recommends keeping broth in the freezer for no more than three months.) Label your bags in advance with a Sharpie so that you know how much each bag should contain. Writing on bags already filled with broth is like trying to walk across a water bed. Take special care when preparing plastic bags for the freezer. There is much you can do to prevent bag leaks, which are frustrating and disheartening. 

1. Take a heavy plastic tray, metal cookie sheet, or roasting pan, and line it with a double layer of paper towels. This will help catch any escaped moisture or condensation and wick it away from the bags. 
2. Next, line the tray with a double layer of parchment or wax paper. This will help ensure that if any moisture escapes from the bag, the bag will not freeze stuck to the paper, the paper towels, and especially the tray or cookie sheet. This is where many bag leaks are born. 
3. Add your broth to a large glass or plastic measuring cup with a pouring spout. This will help you fill the bags with precise amounts and minimal spillage. 
4. Ensure you have left several generous inches of space at the top of each bag to allow for expansion. I try to leave 2-3" of space between the broth and the top of the bag. 
5. Once you have filled all of your bags, carefully wipe down each bag with a clean paper towel. Do the bags feel greasy? Wipe down the greasy areas with a little white vinegar; it should help dissolve the grease. 
6. Lay down each bag carefully on the prepared tray. Do not overlap bags; leave a centimeter or two in between each bag. 
7. When you have covered the tray, add another layer of paper towels and parchment or wax paper. You can now add another layer of bags. 
8. Once you have completed filling your bags, place the tray in the freezer for 24 hours. Make sure none of the bags are touching the sides of the tray or cookie sheet. 
9. After 24 hours, your broth should be fully frozen. You can now safely remove the bags from the tray, discard the paper towels and parchment or wax paper, and stack the bags how you wish.  

How to Reheat Broth Stored in BPA-Free Plastic Bags

It is extremely simple to warm broth stored in plastic bags. You have several options:

1. Cut open the freezer bag and remove the frozen broth. Place broth in a saucepan (or Dutch oven if it is a large-sized bag) with a tablespoon of water. Set heat to medium high. The broth should be thawed and warm in minutes.
2. You could also choose to microwave the broth in a microwave-safe dish. 
3. To expedite thawing, allow the broth to thaw overnight in the refrigerator. You may wish to set the bag inside a plastic bowl in the unlikely event that a leak has developed in the bag.

How to Store Broth in BPA-free Plastic or Glass Containers with Lids

Containers with flexible lids and/or plastic sides are least likely to break or develop leaks. Follow the instructions for How to Store Broth in BPA-free Plastic Bags, except:

1. I write the type and amount of broth on each lid, any particular flavors I included or excluded when making the broth, and especially when the broth expires. (The FDA recommends keeping broth in the freezer for no more than three months.) Label your containers in advance with a Sharpie so that you know how much each container will hold. 
2. You will not need to stack the containers on a tray lined with paper towels and parchment or wax paper. 
3. You should be able to stack the filled containers as you wish in the freezer as soon as they are filled and wiped clean of any spills. See? Easy peasy, as long as you can keep up with both the lids and the containers... which I cannot. I have an excellent collection of mid 1990s Rubbermaid containers without the matching lids.

How to Reheat Broth Stored in BPA-Free Plastic or Glass Containers with Lids

This also is an easier process. 

1. Run hot water over the top, bottom, and sides of the container for one minute. This should loosen the frozen block of broth inside. 
2. Open the lid, and shake container until the block of broth releases. Place block in a saucepan or Dutch oven, depending on the size of the container. Follow directions for How to Reheat Broth Stored in BPA-Free Plastic Bags.
3. You could also remove the container lid and use the microwave to reheat your broth.

See? It only seems complicated. You've got this.

(1) USDA Food Safety Fact Sheets. Chicken from Farm to Table. July 25, 2014