Meat Stock
In my journey to heal my gut, I have reaped many benefits from including meat stock in my diet. It contains electrolytes, amino acids, and collagen which are all helpful to rebuild the gut and in turn support immune health.
This recipe is inspired by the GAPS Introduction diet version of meat stock. It has a different amino acid profile with less glutamic acid and glutamate than bone broth; so it is less apt to set off brain-related issues. Since its cooking time is shorter than that of bone broth, it has a lower histamine content, causing fewer reactions for those with leaky gut.
A batch of meat stock is very versatile. It can be enjoyed in a mug on its own or with a meal. It can be used to make warm cereal like millet or farina, simmer vegetables, poach fish or eggs, or as the base for soup or stew. The vegetables and meat can be eaten separately or used to make soup too.
The fresh herbs add anti-inflammatory properties, however they are optional. I was hesitant to add chicken feet at first, but they really help the stock become gelatinous, meaning higher collagen content for healing the gut.
Need 5 to 6 quart stock pot with lid / crock pot / Instant Pot with slow cook setting, cutting boards, knives, and large glass storage containers or mason jars.
Makes about 2 to 2.5 quarts of stock.
Ingredients:
2.5 pounds meaty bones (any bone with meat and joints containing cartilage which helps the stock gel) like half a chicken or chicken drumsticks, turkey legs, beef or lamb shank, ox tails, pork bones
2 to 2.5 quarts of filtered water
3 large organic carrots (can use half of 1 pound bag of baby carrots)
Small yellow onion
2 garlic cloves
2 celery stalks
2 long sprigs fresh rosemary
1-2 Tbsp sea salt
A few peppercorns (or handful of cilantro if intolerant to pepper)
2-4 chicken feet (helps stock gel)
Directions:
Peel and coarsely chop carrots, onion, garlic cloves, and outer part of celery talks as very fibrous and difficult to digest.
Place meaty bones, peeled and chopped vegetables and garlic, rosemary, sea salt, peppercorns, and chicken feet in stock pot or crock pot.
Fill pot with the filtered water until meaty bones are covered by about 1 inch of water and cover with lid. Use less water if cooking beef, lamb, or pork.
Cook in oven at 350℉ for 3 hours for chicken or turkey, and 5 to 6 hours for beef, lamb, or pork. If using crock pot or Instant Pot on slow cook setting, cook on low for 6 to 8 hours for chicken or turkey, and 8 to 10 hours for beef, lamb, or pork. The key is to cook meat stock until meat is falling off the bones.
Once finished cooking, pour the meat stock through strainer into large glass containers or mason jars. Enjoy warm or room temperature. Meat stock keeps in the refrigerator 3 to 5 days. If you have a histamine intolerance, quickly cool down the stock in an ice bath, then freeze it within a few hours. Defrost only what you need for each meal to help reduce histamine content.
Please comment below to share how you use your meat stock on your healing journey!
