How to Make GAPS Diet Meat Stock?

This simple recipe is the most important staple on the GAPS Diet. Meat stock can be used to create many meal options (even crackers! See below.) and is both delicious and nutrient dense. Our family enjoys drinking a mug of warm broth as a snack or with a meal. When we host, guests for a meal, our nieces and nephews often request a mug or bowl of “Uncle Adam’s Famous Chicken Soup”. This is Adam’s recipe that has been perfected and picky-eater approved!

The Difference Between Meat Stock and Bone Broth

We often hear broth and stock used interchangeably in recipes, as they are very similar. However, on the GAPS Diet, we distinguish the two, as they have different effects on the gut. The biggest difference in stock vs broth is the cook time. Meat stock is generally cooked about 2 hours, while bone broth is often cooked for 18-24 hours+. Another difference is meat stock is typically cooked with “meaty” cuts of beef, chicken, fish, lamb, etc. Using something like a whole chicken or a bone in roast with a lot of connective tissues is ideal.

In the beginning of the GAPS diet (especially the introduction phases), we want to focus on using meat stock, not bone broth. While bone broth is superior in minerals, it can be harder to digest in those with leaky gut (a great majority of those coming to the diet). Once healing takes place, bone broth is a wonderful thing to introduce!

Health Benefits of Meat Stock

Meat stock is rich in gelatin and the amino acids that support healing and strengthening of connective tissues and collagen, which aids repair of our gut lining and respiratory tracts. Stock is very gentle, easy to absorb, and soothing on the digestive lining.

Ideally, we want to use the meat and bones from pasture raised and organically fed animals, as they are much healthier and provide more nutrients compared to non-pastured animals.

How to Make GAPS Diet Meat Stock?

Making meat stock can be done simply and easily made on the stove top or even a crock pot. We like to make 5 gallons at a time and freeze the excess. It is important to have good cooking systems in place help stay on track with good habits, and making large recipe batches and freezing is a great way to do this. We often use our extra chicken for chicken salad with our healthy homemade avocado mayo. Our favorite recipe is chicken stock. To make, simply add a whole chicken (or 2 for large batches) to a pot, and add water and salt. This is all that’s needed! However, we enjoy adding other seasonings and veggies as well for flavor. Our favorites are garlic, parsley, celery, carrots, and onions. Chicken stock can be made using any cuts of bone in chicken with cartilaginous parts, but I prefer whole chickens, as we then have a lot of chicken meat to use for other meals. Remember, we want to have good cooking systems!

What About Chicken Feet?

Did you say chicken feet?! A secret, nutrient packed ingredient to a highly gelatinous broth is…chicken feet. Yep. I had a reeaaaally hard time coming around to this idea initially, but now we use these regularly in our soups and I am so glad we learned about them. I truly think this helped speed our healing much more rapidly! Often a butcher shop or natural food store will have these for purchase. If you do not have access to chicken feet (or if you have a hard time like I did!), you can leave them out of the recipe. I do encourage you to try them if you are able- we are made to do hard things!

How To Eat More GAPS Diet Meat Stock (Veggies and Variations)?

Sometimes we need to be creative with toddlers, picky eaters, and even just to help us maintain the commitment to healthier eating. Serving a lot of the same thing (stock) in various forms to look like exciting new foods can be really helpful! Here are a few tricks we have learned over the past 7 years to help us all eat more meat stock, veggies, and nutritious protein:

1. Make meat stock with flavorful vegetables and herbs that are chopped into bite-sized pieces. Our favorites are carrots, celery, onion, garlic, and parsley. You will have a complete chicken soup meal as a main dish. Remember to double the recipe and freeze to pull out on busy nights.
2. Make your base chicken soup recipe described above. Strain the broth out, and use the chicken and veggies in another recipe or as a “side dish” to a mug of broth. Give the littles a stainless steel “meat stock straw” for fun- they end up drinking much more!
3. Use an immersion blender to blend stock, chicken, and veggies to make a thick “dip” for carrot sticks or a “cream” soup.
4. Use an immersion blender to create a thick paste consistency, spread on a baking sheet with parchment paper, sprinkle with seasonings and bake low and slow to make “crackers”. These have been a huge hit with our littles and are also great for travelling!

Meat Stock Recipe

Have you made meat stock? What is your favorite recipe variation?

Resources

Posts

What is the GAPS Diet? An Easier Explanation
Healthy Homemade Avocado Mayo

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