General information:
From Wikipedia: Stock is a flavored liquid preparation. It forms the basis of many dishes, particularly soups and sauces. Making stocks involves simmering animal bones or meat, seafood, or vegetables in water or wine, adding mirepoix or other aromatics for more flavor.
Mirepoix
Mirepoix is a combination of onions, carrots, celery, and sometimes other vegetables. Often, the less desirable parts of the vegetables that may not otherwise be eaten (such as carrot skins and celery cores and leaves) are used. The use of these parts is highly dependent upon the chef, as many do not appreciate the flavours that these portions impart.
Herbs and spices:
The herbs and spices used depend on availability and local traditions. In classical cuisine, the use of a bouquet garni (or bag of herbs) consisting of parsley, bay leaves, a sprig of thyme, and possibly other herbs, is common. This is often placed in a sachet to make it easier to remove once the stock is cooked.
Today, ready-made stock and stock cubes consisting of dried, compressed stock ingredients are readily available. These are commonly known as bouillon cubes, as cooking base in the US, or as Oxo cubes in Britain, after a common brand of stock cube sold there.
Differences between stock and broth:
In cooking, there are several differences between broth and stock. Broth can be used as an ingredient or served as a dish on its own whereas stock has been boiled down, concentrated, and isn’t salted and is therefore only suited as an ingredient in cooking.
Nutritional information:
Since the ingredients in vegetable stock vary, it is not possible to make a general statement regarding the ingredients and nutritional value. If we take just one brand of commercial vegetable stock, sold in liquid form in a jar, we see that it contains the following ingredients:
Ingredients: Concentrated vegetable broth (water, tomato paste, parsnips, leek, onions, carrots, broccoli, celery, garlic, spices), table salt, sugar.
Culinary uses:
Vegetable stock is a stock that is used for vegetable soups, stews, and vegetarian sauce, as well as for cooking vegetables al dente. However, it is also used as a basis for making meat stocks and sometimes poultry stocks. Vegetables cooked in stock retain more flavor since the stock already contains flavor and minerals, some of which are taken up by the foods. When cooked in water, more flavor and nutrient loss occurs.
Notes for making homemade stock:
In order to retain as much flavor as possible, it is best not to let stocks cook at a rolling boil but instead to heat them just to the boiling point. In contrast to meat stocks, you don’t have to remove the bones or fat. Many vitamins are very heat-sensitive, which is why you shouldn’t expect commercial stocks to contain hardly any vitamins.
Interesting facts:
Broths and stocks can be purchased as processed products, either in liquid or powder form, but they will contain salt. However, you can easily make homemade vegetable broth or stock. Depending on flavor preferences, you just cook coarsely chopped vegetables, especially root vegetables, and even vegetable scraps, along with herbs and spices (without salt) in water for about 2.5–3 hours.
Making your own vegetable stock:
The following link will bring you to our recipe: Vegan Stock.
Nutrient tables
The complete nutritional information, coverage of the daily requirement and comparison values with other ingredients can be found in the following nutrient tables.
Nutritional Information
|
per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Energy | 16 kcal 67 kJ | 0.8% Recommended daily allowance according to the GDA: 2000kcal |
Fat/Lipids | 0.57 g | 0.8% Recommended daily allowance according to the GDA: 70g |
Saturated Fats | 0.05 g | 0.3% Recommended daily allowance according to the GDA: 20g |
Carbohydrates (inc.dietary fiber) | 2.6 g | 1.0% Recommended daily allowance according to the GDA: 270g |
Sugars | 0.92 g | 1.0% Recommended daily allowance according to the GDA: 90g |
Fiber | 0.65 g | 2.6% Recommended daily allowance according to the GDA: 25g |
Protein/Albumin | 0.37 g | 0.7% Recommended daily allowance according to the GDA: 50g |
Cooking Salt (Na:19.5 mg) | 50 mg | 2.1% Recommended daily allowance according to the GDA: 2.4g |
Essential micronutrients with the highest proportions | per 100g | 2000 kcal | |
---|---|---|---|
Vit | Vitamin K | 14 µg | 19.0% Recommended daily allowance according to the EU: LMIV-2011: 75 µg |
Vit | Vitamin A, as RAE | 56 µg | 7.0% Recommended daily allowance according to the EU: LMIV-2011: 800 µg |
Vit | Folate, as the active form of folic acid (née vitamin B9 and | 10.0 µg | 5.0% Recommended daily allowance according to the EU: LMIV-2011: 200 µg |
Vit | Vitamin C (ascorbic acid) | 3.6 mg | 5.0% Recommended daily allowance according to the EU: LMIV-2011: 80 mg |
Elem | Potassium, K | 83 mg | 4.0% Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg |
Min | Manganese, Mn | 0.07 mg | 4.0% Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg |
Fat | Alpha-Linolenic acid; ALA; 18:3 omega-3 | 0.05 g | 3.0% Recommended daily allowance according to the CH-EDI-Verordnung: 2.0 g |
Min | Copper, Cu | 0.03 mg | 3.0% Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg |
Vit | Vitamin B6 (pyridoxine) | 0.04 mg | 3.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg |
Elem | Phosphorus, P | 15 mg | 2.0% Recommended daily allowance according to the EU: LMIV-2011: 700 mg |
Detailed micronutrients and daily requirement coverage per 100g
Explanations of nutrient tables in general
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
Essential fatty acids | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Alpha-Linolenic acid; ALA; 18:3 omega-3 | 0.05 g | 3.0% Recommended daily allowance according to the CH-EDI-Verordnung: 2.0 g |
Linoleic acid; LA; 18:2 omega-6 | 0.12 g | 1.0% Recommended daily allowance according to the CH-EDI-Verordnung: 10 g |
Essential amino acids | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Threonine (Thr, T) | 0.02 g | 2.0% Recommended daily allowance according to the WHO-Protein-2002: 0.93 g |
Tryptophan (Trp, W) | 0.00 g | 1.0% Recommended daily allowance according to the WHO-Protein-2002: 0.25 g |
Isoleucine (Ile, I) | 0.01 g | 1.0% Recommended daily allowance according to the WHO-Protein-2002: 1.2 g |
Leucine (Leu, L) | 0.02 g | 1.0% Recommended daily allowance according to the WHO-Protein-2002: 2.4 g |
Lysine (Lys, K) | 0.01 g | 1.0% Recommended daily allowance according to the WHO-Protein-2002: 1.9 g |
Phenylalanine (Phe, F) | 0.01 g | 1.0% Recommended daily allowance according to the WHO-Protein-2002: 1.6 g |
Valine (Val, V) | 0.01 g | 1.0% Recommended daily allowance according to the WHO-Protein-2002: 1.6 g |
Methionine (Met, M) | 0.00 g | < 0.1% Recommended daily allowance according to the WHO-Protein-2002: 0.93 g |
Vitamins | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Vitamin K | 14 µg | 19.0% Recommended daily allowance according to the EU: LMIV-2011: 75 µg |
Vitamin A, as RAE | 56 µg | 7.0% Recommended daily allowance according to the EU: LMIV-2011: 800 µg |
Vitamin C (ascorbic acid) | 3.6 mg | 5.0% Recommended daily allowance according to the EU: LMIV-2011: 80 mg |
Folate, as the active form of folic acid (née vitamin B9 and | 10.0 µg | 5.0% Recommended daily allowance according to the EU: LMIV-2011: 200 µg |
Vitamin B6 (pyridoxine) | 0.04 mg | 3.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg |
Vitamin E, as a-TEs | 0.23 mg | 2.0% Recommended daily allowance according to the EU: LMIV-2011: 12 mg |
Thiamine (vitamin B1) | 0.01 mg | 1.0% Recommended daily allowance according to the EU: LMIV-2011: 1.1 mg |
Riboflavin (vitamin B2) | 0.01 mg | 1.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg |
Niacin (née vitamin B3) | 0.17 mg | 1.0% Recommended daily allowance according to the EU: LMIV-2011: 16 mg |
Pantothenic acid (vitamin B5) | 0.07 mg | 1.0% Recommended daily allowance according to the EU: LMIV-2011: 6.0 mg |
Biotin (ex vitamin B7, H) | 0.42 µg | 1.0% Recommended daily allowance according to the EU: LMIV-2011: 50 µg |
Essential macroelements (macronutrients) | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Potassium, K | 83 mg | 4.0% Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg |
Calcium, Ca | 16 mg | 2.0% Recommended daily allowance according to the EU: LMIV-2011: 800 mg |
Magnesium, Mg | 6.1 mg | 2.0% Recommended daily allowance according to the EU: LMIV-2011: 375 mg |
Phosphorus, P | 15 mg | 2.0% Recommended daily allowance according to the EU: LMIV-2011: 700 mg |
Sodium, Na | 20 mg | 2.0% Recommended daily allowance according to the EU: LMIV-2011: 800 mg |
Essential trace elements (micronutrients) | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Manganese, Mn | 0.07 mg | 4.0% Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg |
Copper, Cu | 0.03 mg | 3.0% Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg |
Iron, Fe | 0.29 mg | 2.0% Recommended daily allowance according to the EU: LMIV-2011: 14 mg |
Zinc, Zn | 0.08 mg | 1.0% Recommended daily allowance according to the EU: LMIV-2011: 10 mg |
Fluorine, F | 50 µg | 1.0% Recommended daily allowance according to the EU: LMIV-2011: 3'500 µg |
Selenium, Se | 0.16 µg | < 0.1% Recommended daily allowance according to the EU: LMIV-2011: 55 µg |
Iod, I (Jod, J) | 0.25 µg | < 0.1% Recommended daily allowance according to the EU: LMIV-2011: 150 µg |
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