Step 1. Whenever you prepare food, save your preferred scraps (see “Keep” and “Avoid” lists below). Store in a gallon freezer bag or storage container in your freezer, adding additional scraps as acquired.
Step 2. When the container is full, put the frozen scraps in a big soup pot with some seasonings (see list below) and enough water to cover completely.
Step 3. Bring scraps to a boil and simmer for one hour. If you let it go longer, monitor to avoid bitterness. Leave the lid off to allow water to evaporate and concentrate the flavor.
Step 4. After cooling to room temperature, use a cheese cloth, coffee filter, strainer, etc. to strain stock into a large bowl and remove solids. Cheese cloth is ideal because you can squeeze the last of the stock out of the scraps.
Step 5. Refrigerate or freeze stock in your preferred measured amounts for single use (freezer bags, ice cube trays, etc.).
Not all items listed are vegetarian or vegan, but you might decide to include them.
Bones, cob, core, leaves, pieces, skin, shells, stems, & trimmings from…Apple, Asparagus,Broccoli, Carrots, Cauliflower, Celery, Corn, Egg+tsp. vinegar to release calcium
Fennel, Garlic, Herbs, Leeks, Meat+tsp. vinegar to release minerals Mushrooms, Onion, Squash, Parsnips, Peach, Pear, Peppers, Potatoes, Sweet Potatoes Tomato, Turnips, Zucchini
Considered by Many to Be “Required”:
Onions, Carrots, Celery, Olive oil (1 Tbsp.)
Beets or roasted veggies (add flavor)-Fine to add; Avoid only if you don’t want dark stock
Broccoli and Cauliflower-Minimize
Bussels Sprouts and Cabbage-Minimize
Greens (Beet, Carrot, Collard, Kale, Spinach, Swiss Chard)-Avoid
Inedible Peels (avocado, banana)-Avoid
Rotten or Wilted Anything-Avoid
Salt-Avoid (add it later)
Optional Fresh or Dry Seasonings:
Add your favorites to taste.
Bay leaves, Coriander, Garlic (cloves, minced, or powder)
Onion (minced or powder), Oregano, Parsley
Adapted from Libra Fitness