Dante Carrillo
Chicken meat stock is a critical component of the GAPS diet, which promotes gut healing and sealing. Meat stock is made with raw bones and meat, cooked over a few hours, and is a great starting point for the GAPS introductory diet. Chicken meat stock is recommended before other meats as it is gentler on the stomach and lower in histamines. The cooking time for meat stock is shorter than bone broth, which is introduced later in the GAPS diet. Meat stock is rich in amino acids, biotin, collagen, gelatin, and other nutrients that feed the cells lining the intestine. It can be consumed in soups, on its own, or used as a base for gut-healing recipes.
| Characteristics | Values |
|---|---|
| Ingredients | Whole chicken, onion, garlic, sea salt, parsley/herbs, probiotic juice, vegetables |
| Equipment | Large stock pot, stainless steel cooking pot, sieve, cheesecloth |
| Time | 1.5-3 hours |
| Storage | Refrigerate for up to 1.5 weeks or freeze for later |
| Notes | Meat stock is recommended for the GAPS Intro Diet, not bone broth. Meat stock is gentler on the gut and lower in histamines. |
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What You'll Learn
Chicken meat stock is a staple of the GAPS diet
To make chicken meat stock, you can put a whole chicken in a pot, cover it with filtered water, and cook it. Some recipes suggest adding sea salt, peppercorns, herbs, and vegetables to the pot to enhance the flavour of the stock. Bring the water to a boil, then reduce to a simmer and cook for 1.5 to 2 hours. You can also add parsley or other fresh herbs during the last 10 minutes of cooking.
Once the stock is cooked, strain the ingredients through a sieve, collecting the stock in a separate pot. Strip the meat and soft tissues from the bones and put them aside to be used in other recipes. The stock will keep in the fridge for about a week and a half. It is recommended that adults consume 5 cups of meat stock per day, and children should have about 3 cups. This can be consumed in soup, on its own, or added to other recipes.
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Meat stock is made with raw bones and meat
Meat stock is a critical part of the GAPS diet and is used as a base for making homemade soup, casseroles, stews, and sauces. It is recommended to drink a cup of stock with every meal to aid digestion and initiate ongoing healing maintenance for the gut wall. Meat stock is made with raw bones and meat and is cooked for a shorter duration (usually less than 2 hours) compared to bone broth.
To make meat stock, place raw meaty bones in a large stainless steel or stock cooking pot and cover them with filtered water. You can use a whole chicken or any parts of the chicken that are on the bone (avoid using breast meat by itself). Add some sea salt, which is vital for flavor and minerals, and a handful of black peppercorns. Bring the water to a boil, cover the pot, and then reduce the heat to a simmer. Cook until the meat is cooked through, which can take up to 3 hours.
Skim and discard any floating scum that forms on the top during the cooking process. You can also add some 'extras' like onion, garlic, and parsley (or other fresh herbs) to enhance the flavor of your stock. Cook the stock for at least 1.5 hours, and then strain the ingredients through a sieve, collecting the stock in a separate pot. Strip off the meat and soft tissues from the bones and set them aside for use in other recipes.
The meat stock will keep in the fridge for about a week and a half. It is recommended to consume the stock throughout the day, either in soup, sipped on its own, or added to other recipes.
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Bone broth is made with old, cooked bones
Bone broth is made by boiling animal bones to extract their nutrients. It is a highly nutritious food that is rich in vitamins and minerals such as calcium, magnesium, and phosphorus. The amount of these nutrients will vary depending on the type of animal source and bones used. Bone broth also contains collagen, which turns into gelatin when cooked. This gelatin is filled with amino acids, which are the building blocks of proteins.
Bone broth can be made with beef bones, pork bones, chicken bones, or a mix of all of them. It can be flavored simply with a handful of vegetables or spiced up with ingredients like fresh ginger, lemongrass, fish sauce, and dried mushrooms.
To make bone broth, start by dividing the bones between two large pots and covering them with cold water. Bring the water to a boil over high heat and simmer for 10-15 minutes before draining and rinsing the bones with water. This step of blanching the bones is not always necessary, but it can help to remove any impurities and give you a "cleaner stock."
After blanching, return the bones to the pot and cover them with water. Bring the water to a boil, reduce the heat, and simmer for at least 12 hours. The longer cooking time allows for more nutrients to be extracted from the bones, and you can continue to simmer the broth for up to 24 hours or even a few days. The bones will eventually start to crumble when all their nutrients have been extracted.
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Meat stock is cooked for a shorter time than bone broth
Meat stock is a critical part of the GAPS diet. It is recommended to consume 5 cups of meat stock per day for adults and 3 cups for children. Meat stock is made with meat on the bone, including connective tissues, and cooked for a shorter period of time, typically less than 2 hours, depending on the type of animal protein used. For example, a whole chicken with giblets, beef soup bones, joints, and marrow bones are often used to make meat stock.
On the other hand, bone broth is made by simmering cooked bones in water for a longer period, typically 12 hours or more. The longer cooking time allows for more nutrients to be extracted from the bones and tissue, resulting in a higher concentration of certain amino acids and minerals.
Meat stock is considered gentler on the gut and is recommended for individuals with leaky gut or those in the early stages of their gut-healing journey. It is high in the amino acids proline and glycine, biotin, collagen, elastin, glucosamine, and gelatin, which help heal the gut lining. Meat stock should have a gel-like consistency when cooled, indicating the presence of gelatin.
Bone broth, while also beneficial for gut health, is higher in histamines and can cause a stronger detox reaction for those just starting their gut healing journey. It is recommended for individuals who do not have a leaky gut or are further along in their healing process.
In summary, meat stock is cooked for a shorter period of time than bone broth, making it a more gentle option for those in the early stages of gut healing. It is rich in nutrients and gelatin, which support gut health and optimize protein digestion.
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Meat stock is gentler on the gut and stomach
Meat stock is a critical part of the GAPS diet. It is made by cooking raw, meaty bones for a shorter amount of time, usually less than 2 hours. Meat stock is considered to be gentler on the gut and stomach, especially during the early stages of the gut healing process.
Meat stock is full of gelatin, collagen, amino acids, electrolytes, and other nutrients that help to heal the gut lining. The gelatin in meat stock is especially vital in optimising the digestion of proteins and the utilisation of collagen in the body. It also helps improve the digestibility of plant-based proteins such as grains and legumes. Meat stock is also high in the amino acids proline and glycine, biotin, elastin, glucosamine, and gelatin. These nutrients feed the enterocytes, which are the cells lining the small and large intestine.
Meat stock is also a good option for those with a leaky gut. Bone broth, which is made by simmering bones for a much longer period, typically 12 to 48 hours, has a higher histamine content and can cause a stronger detox reaction for those just starting out on their gut-healing journey. Bone broth is also higher in glutamic acid, which can more easily pass through a leaky gut and affect those with neurological issues.
Meat stock is a versatile addition to your diet. It can be enjoyed in a mug on its own or with a meal. It can also be used to cook vegetables, poach fish or eggs, or as the base for soup or stew.
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Frequently asked questions
Meat stock is made with raw bones and meat and is cooked over a few hours. Bone broth, on the other hand, is made with old cooked bones and cooked for 12-24 hours or more. Meat stock is recommended for the GAPS Intro Diet as it is gentler on the gut and lower in histamines.
Chicken meat stock will keep in the fridge for about a week and a half. It is recommended to freeze any extra stock in batches and defrost as needed to avoid reheating, which can increase histamine levels.
Place a whole chicken in a pot and cover it with filtered water. Add some sea salt, which is vital for flavor and minerals. Bring to a gentle boil, skim and discard any scum, then reduce to a simmer for 1.5-2 hours. You can add some onion, garlic, and parsley for extra flavor.
The GAPS Diet recommends drinking stock with every meal to aid digestion and heal the gut. Adults should aim for 5 cups of meat stock a day, and children should have about 3 cups. This can be consumed as soup, on its own, or added to other recipes.
