Healthy Cooking

Module Four

“Stocks, Sauces and Soups”

By Chef David Arnold, CEC, ACE

Beef Stock

Chicken Stock

Fish Stock

Vegetable Stock

Roux

Vegetable Beef Barley Soup

Chicken Noodle Soup

Seafood Chowder

Vegetable Stew

Gazpacho

Cantaloupe Soup

Carrot Cake with Cream Cheese Citrus Drizzle

Seasonal Availability of Vegetables in Florida

Avocados, June through January

Bananas, August through October

Basil, March through November

Blueberries, April through June

Broccoli, October through May

Broccoli raab, October through May

Brussels sprouts, November through March

Cabbage, November through June

Cantaloupes, March through July

Carrots, November through June

Cauliflower, November through May

Celeriac/celery root, November through June

Celery, November through June

Cilantro, November through May

Chard, November through May

Chiles, August through June

Coconuts, harvested year-round

Collard greens, November through May

Corn, August through June

Cucumbers, October through June

Eggplant, September through June

Dragon Fruits, June through November

Fava beans, March through June

Fennel, September through June

Grapefruit, September through June

Grapes, August and September

Green beans, harvested year-round

Green onions/scallions, harvested year-round

Jackfruit, May through November

Kale, November through May

Guava, harvested year-round

Leeks, harvested year-round

Lemongrass, September through May

Lettuce, November through May

Limes, harvested year-round

Lychee, July and August

Mandarins, October through June

Mangoes, May through September

Melons, March through July

Mushrooms(cultivated), year-round

Okra, August through January

Onions, harvested year-round

Oranges (Navel), October through May

Oranges (Valencia), January through August

Oregano, year-round

Papaya, harvested year-round

Parsley, year-round

Passion Fruits, July through March

Pea greens, January through April

Peanut, May through December

Peasand pea pods, January through May

Peppers(sweet), October through July

Pommelos, December through April

Potatoes, January through July

Pumpkins, fall

Quinces, fall

Radishes, October through June

Raspberries, summer

Scallions/green onions, harvested year-round

Shelling beans, August through November

Spinach, February and March

Squash(summer), September through June

Strawberries, October through June

Tangerines, September through May

Thyme, year-round

Tomatillos, September through June

Tomatoes, September through June

Watermelons, April through July

Zucchini, September through June

Stocks

1 Gallon Yields

Beef and Veal Bones 6 to 8 hours

Chicken Bones (roasted or white) 3 to 4 hours

Fish Bones 30 to 45 minutes

Vegetables (roasted or non) 45 minutes to 1 hour

White Stock

5-6 pounds bones

1 pound Mirepoix

5-6 quarts water

Sachet

Brown Stock

5-6 pounds bones

1 pound Mirepoix

8 ounces tomato product

5-6 quarts water

Sachet

Fish Stock or Fumet

4-6 pounds bones

8 ounces Mirepoix

1 gallon water

8 ounces white wine

Sachet

Vegetable Stock

1 stalk celery

1 leak

1 onion

1 carrot

5 ounces mushrooms

1 turnip

2 tomatoes

4 cloves garlic

Sachet

Espagnole Sauce

Yields 2 quarts

Ingredients

8 ounces Flour

8 ounces Butter

4 slices bacon, chopped

8 ounces onion, chopped medium

4 ounces celery, chopped medium

4 ounces carrot, chopped medium

3 quarts brown stock

4 ounces tomato puree

Sachet

Method

  1. Belt the butter in a sauté pan, incorporate the flour and cook slowly over medium heat until deep brown in color. Set aside
  2. In a large sauce pot, render bacon
  3. Add carrots and onions and brown
  4. Add stock, celery and tomato paste and bring to a boil
  5. Depouillage
  6. Add sachet and reduce heat to a simmer. Simmer 2 hours or until reduced by 1/3
  7. Strain through a china cap
  8. Cool and store covered

Glace de Viande

Yields 13 ounces

Ingredients

1 gallon brown stock

Method

  1. Reduce the stock over moderate heat
  2. Depouillage
  3. When reduced by 75%, strain into a saucepan and continue until Nappé
  4. Cool and cover
  5. Refrigerate

Demi Glace

Yields 1 gallon

Ingredients

1 gallon brown stock

1 gallon Espagnole

Method

  1. Combine in a sauce pot and simmer until reduced by half.
  2. Strain through a chinois
  3. Cool and cover
  4. Refrigerate

Tomato Sauce

Yields 2 quarts

Ingredients

2 slices bacon, julienne

2 each 4 ounce pork chops

4 ounces onion, medium diced

4 ounces carrot, medium diced

2 quarts tomato, canned, chopped

1 quart tomato puree

1 quart water

Sachet with 1 rosemary sprig

Sugar and salt to taste

Method

  1. Render the bacon in a saucepot. Season and brown pork chops in bacon fat
  2. Add the onion and carrot and sauté until slightly softened but not brown
  3. Add the remaining ingredients and bring to a boil
  4. Reduce to a simmer and reduce for one hour
  5. Remove sachet and pork chops and pass through a food mill
  6. Adjust seasoning with salt and sugar

Voluté

Yields 2 quarts

Ingredients

2 quarts chicken stock

4 ounces butter

4 ounces flour

Method

  1. Melt the butter in a sauce pot. Incorporate the flour and cook over medium heat to make a blonde roux
  2. Gradually add the chicken stock to the roux whisking consistently
  3. Bring to a boil and reduce to a simmer
  4. Simmer for one hour depouillage as necessary.
  5. Strain through a china cap
  6. Cool and store refrigerated

Basic Hollandaise Sauce

Yields 1 cup

Ingredients

6-8 ounces clarified butter

2 egg yolks

1 Tablespoon cold water

½ teaspoon lemon juice

1 dash tabasco

Method

  1. Place the egg yolks and water in a stainless steel bowl and whisk until light
  2. Over simmering water, continue to whisk until warmed
  3. Gradually add the warm butter drop by drop until incorporated
  4. Add the lemon juice and season to taste

Béchamel Sauce

Yields 2 quarts

Ingredients

4 ounces butter

4 ounces flour

2 quarts scalded milk

¼ onion root intact

2 cloves, whole

1 bay leaf, whole

Salt, white pepper and nutmeg to taste

Method

  1. Melt butter in a sauce pot, incorporate flour and cook over medium heat to make a white roux.
  2. Add the scalded milk to the roux slowly whisking constantly until it reaches a boil.
  3. Reduce to a simmer
  4. Stick the bay leaf to the onion with the cloves and add to the developing sauce
  5. Simmer 30 minutes stirring frequently
  6. Adjust seasoning
  7. Strain and cool

Vegetable Beef Barley Soup

Yields 1½ gallon

Ingredients

5 Quarts Beef Stock

1 Box Barley

½ Pound Onions small diced

½ Pound Celery small diced

½ Pound Carrots peeled and small diced

1 Pounds Potatoes Peeled and small diced

1 Pounds Beef small diced

1 tablespoons Olive Oil

½ Tablespoon Garlic Powder

¼ Tablespoon Oregano, dried

¼ Tablespoon Thyme, dried

4 ounces Diced Tomatoes

Salt and Pepper to taste

Method

  1. Brown the meat in the olive oil
  2. Add the remaining ingredients and bring to a boil.
  3. Cook until the vegetables are tender and the barley is tender
  4. Season to taste

Chicken Noodle Soup

Yields 1½ gallons

Ingredients

1 Gallon Chicken Stock

4 Chicken Breasts, cooked, julienne cut

1 Pounds Linguini Noodles, dried, cut in 1” lengths

1 Onion, small diced

1 cup Celery, small diced

2 cups Carrots peeled, medium diced

¼ Cup Parsley Flakes, dried

1 Bay Leaf

Method

  1. Bring the stock to a boil and add all the ingredients except the parsley
  2. Cook until the vegetables are tender and the noodles have rehydrated to full size
  3. Remove the Bay Leaf, add the parsley and adjust the seasonings

Seafood Chowder

Yields 1 gallon

Ingredients

3 Quarts Seafood Stock

1 Cup Onions, small diced

½ Cup Celery, small diced

¼ Pound Bacon, small diced

3 Tablespoons Olive Oil

Flour as needed

1 cup Heavy Cream

½ Pound Shrimp, cut bite sized

½ Pound White Fish, cut bite sized

1 Bay Leaf

1 Tablespoon Old Bay Seasoning

1 Teaspoon Dry Mustard

½ teaspoon Nutmeg

1 Teaspoon Salt

½ Teaspoon White Pepper, ground

½ Teaspoon Black Pepper, ground

¼ Teaspoon Thyme

Method

  1. In a large saucepan, brown the bacon and reserve.
  2. Add the olive oil to the grease.
  3. Add the onions and celery and cook until transparent
  4. Add the spices and cook for 1 minute.
  5. Add flour to make a compound roux and cook until light red
  6. Bring stock to a boil and add the roux mixture by spoonfuls.
  7. Add the seafood
  8. When seafood is cooked, reduce the heat and add the cream/
  9. Remove the Bay Leaves and adjust the seasoning

Vegetable Stew

Yields ½ gallon

Ingredients

2 Tablespoons Butter

2 Tablespoons Flour

2 Onions, medium diced

3 Carrots, peeled, medium diced

3 Celery Stalks, medium diced

1 Turnip, peeled, medium dice

½ Pound Assorted Mushrooms, thin sliced

1 Pounds Potatoes, peeled, medium diced

1 pint Diced Tomatoes

1 Quart Vegetable Stock

1 cupWhite Wine

1 Ounce Brandy

1 Teaspoon Paprika

1 Teaspoon Black Pepper

1 Teaspoon Chili Powder

1 Teaspoon Onion Powder

1Teaspoon Garlic Powder

1 Teaspoon Basil, dry

½ Teaspoon Thyme, dry

½ Teaspoon White Pepper, ground

Kosher Salt as needed

Method

  1. Melt the butter in a stock pot then add the flour and make a roux.
  2. Cook the roux to red and add the stock
  3. Add the remaining ingredients
  4. Cook until the vegetables are tender

Cold Cantaloupe Soup

Yields 2 quarts

Ingredients

1 cantaloupe, peeled, seeded and cut into chunks

1 cup plain yogurt

¾ cup orange juice

1 tablespoon honey

¼ teaspoon nutmeg

¼ teaspoon salt

1/8 teaspoon cayenne pepper

Fresh mint, for garnish

Method

  1. Put half of the cantaloupe into a blender along with the yogurt and blend until smooth.
  2. Add the remaining cantaloupe and blend again until smooth.
  3. Pour into a large mixing bowl. Add the orange juice, honey, nutmeg, salt and cayenne and blend until well mixed.
  4. Chill at least 1 hour before serving.
  5. Garnish with fresh mint sprigs.

Gazpacho

Yields 4 servings

Ingredients

1½ pounds tomatoes, prefer ripe Roma

Tomato juice, as needed

1 cup cucumber, peeled, seeded and chopped

1/2 cup chopped red onion

1 small jalapeno, seeded and minced

1 medium garlic clove, minced

¼ cup extra-virgin olive oil

1 lime, juiced

2 teaspoons balsamic vinegar

2 teaspoons Worcestershire sauce

½ teaspoon toasted, ground cumin

1 teaspoon kosher salt

¼ teaspoons ground black pepper

2 tablespoons fresh basil leaves, chiffonade

Method

  1. Fill a 6-quart pot halfway full of water, set over high heat and bring to a boil.
  2. Make an X with a paring knife on the bottom of the tomatoes. Drop the tomatoes into the boiling water for 15 seconds, remove and transfer to an ice bath and allow to cool.
  3. Peel, core and seed the tomatoes.
  4. When seeding the tomatoes, place the seeds and pulp into a fine mesh strainer set over a bowl in order to catch the juice. Press as much of the juice through as possible and then add enough bottled tomato juice to bring the total to 1 cup.
  5. Place the tomatoes and juice into a large mixing bowl. Add the cucumber, red onion, jalapeno, garlic clove, olive oil, lime juice, balsamic vinegar, Worcestershire, cumin, salt and pepper and stir to combine. Transfer 1½ cups of the mixture to a blender and puree for 15 to 20 seconds on high speed. Return the pureed mixture to the bowl and stir to combine.
  6. Cover and chill for 2 hours and up to overnight.
  7. Serve with chiffonade of basil.

Carrot Cake

Yields: 1 9 inch cake

Ingredients

2½ Cups All Purpose Flour

12 Ounces Carrots, shredded

1 Teaspoon Baking Powder

1 Teaspoon Baking Soda

¼ Teaspoon Cinnamon

¼ Teaspoon Allspice

¼ Teaspoon Nutmeg

½ Teaspoon Salt

1⅓ Cups Sugar

¼ Cup Dark Brown Sugar

3 Eggs

6 Ounces Vanilla Yogurt

6 Ounces Vegetable Oil

Method

  1. Butter and flour a 9 inch cake pan. Line with parchment.
  2. Combine the dry ingredients and add to the carrots
  3. Combine the sugars, eggs and yogurt in a food processor then drizzle in the oil.
  4. Combine with the carrot mixture and mix until just combined.
  5. Bake at 350º for 45 minutes then lower the temperature to 325º and bake an additional 20 minutes or until the internal temperature is 205º
  6. Remove and cool